Hydration 101: Your Daily Water Goal, Warning Signs, and Best Filtration Methods

How Much Water Should You Actually Be Drinking? A Complete Hydration and Filtration Guide

All body systems function more efficiently when we are properly hydrated.

Dangers of dehydration (increased risk for cancer patients)

Even one day without sufficient water intake can cause: fatigue, dry mouth, cravings, muscle cramps, anxiety, headaches/migraines, and a decrease in memory or ability to concentrate.

Long term dehydration can lead to: heartburn, back pain, joint pain, constipation, high blood and pressure.

Proper hydration is even more important for those of us with a cancer diagnosis, especially during treatments.

Possible side effects of chemotherapy and radiation include diarrhea, vomiting, fever and increased sweating which decrease overall hydration.

For cancer patients, dehydration is even more dangerous, and can lead to increased fatigue and brain fog, seizures, swelling of the brain, kidney failure, shock, coma, and even death in severe cases. 

Insufficient hydration increases histamine, which plays a key role in the immune response. The frequent release of histamine can cause gut permeability and an inflammatory reaction. (Similar to a chronic allergic reaction.) In this case, the likelihood of angiogenesis is increased, supplying more blood to abnormal cells to promote growth. 

Dehydration also increases the “stickiness” of the blood leading to circulation issues and blood clots which are the second leading cause of death in cancer patients. Platelets within the blood are responsible for clotting. Tumor cells are capable of activating platelets, which they use to insulate and protect themselves from immune cells and chemo drugs. They can also create new pathways in the bloodstream to spread their cancerous cells.

How much water should I be drinking?

A good starting point is: your weight in lbs. ÷ 2 = __ oz of filtered water/day*

*This should be increased if you live in a warm climate, at higher altitude, are physically active, over 65, pregnant or lactating, or in cancer treatment.

Drinking beverages with a diuretic effect (coffee, caffeinated teas, alcohol) is cause to increase your daily water intake. Water quality is incredibly important, read on for filtration resources.

Frequent urination

If you’re running to the bathroom too often, your water needs more electrolytes, and/or you need to drink it slower. Frequent urination is also a side effect of the keto diet, which should lessen as you adjust to the new diet. Sodium is excreted at a higher rate at the beginning of this metabolic shift and potassium and magnesium follow, so increasing your electrolyte intake is important and staying well hydrated will also prevent constipation. 

Some other causes of frequent urination include: prostate swelling, vitamin D over-supplementation.

Most electrolyte powders and drinks contain high amounts of sugar and/or artificial sweeteners which cause inflammation, and are linked to many diseases.

Try out these simple recipes instead.

Water testing and quality

Many cities add fluoride to their tap water. However, fluoride has been linked to angiogenesis in the skin and bones, as well several other health risks. 

Most states offer water quality reports for the area you live in or have a local lab where you can bring your water to get tested. What you find may be shocking! 

Contaminants commonly found in tap water (arsenic, asbestos, radon, agricultural chemicals, etc.) are strongly linked to increased cancer risk. 

Use the the EWG.org water quality checker and get filtration suggestions based on what is find in your local water source.

Water filtration methods

Air to Water Technology

Extracts moisture from the air, filtering it, and running it through a UV light for disinfection of microbes, but it leaves minerals in the mix. 

• Atmospheric Water Solutions

Enagic (Kangen) Water Technology

With this technology you can adjust the alkalinity of the water for different purposes (cleaning, cooking, drinking, etc.) 

Reverse Osmosis

In this process, pressure is applied to push water through the semipermeable membrane, which has tiny holes that only allow pure water molecules to pass through.

Contaminants such as salt, chemicals, and bacteria are too large to fit through these holes, so they are left behind and flushed away.

The result is clean, purified water on the other side of the membrane. In simple terms, reverse osmosis acts like a super-fine strainer for your water, ensuring that you get water that is free from many common impurities.

• APEC Reverse Osmosis water filter 

Carbon Block filters

As water passes through the dense block of activated carbon, contaminants are removed mainly through a process called adsorption, where impurities are attracted to and stick to the surface of the carbon.

This type of filter is especially effective at removing chlorine, sediment, organic compounds, pesticides, herbicides, and industrial chemicals, while allowing clean water to pass through

• MultiPure drinking water systems

• Berkey water filters

Portable travel and camping filters

These are some great options for travel and filtration in the outdoors. 

• Lifestraw

• MSR

• Brita's water bottle filters

Alternate Water Sources

Use findaspring.org to find a spring close to you to fill up bottles.  

Most natural springs are not quality tested, so use cautiously.

• Mountain Valley Spring Water

Water Quality Resources 

WaterSafe test kits are great way to test your water at home.

To lower your toxic burden and adopt an anticancer lifestyle, check out my Basics of Anticancer Nutrition Course.

To learn more about oncology support, check out my services page here.

Your first step is to book a Discovery Call. 

Citations

1. Side Effects: Dehydration | MD Anderson Cancer Center. Accessed May 23, 2024. https://www.mdanderson.org/patients-family/diagnosis-treatment/emotional-physical-effects/dehydration.dir.html/1000

2. Coussens LM, Werb Z. Inflammation and cancer. Nature. 2002;420(6917):860-867.

3. Khorana AA, Francis CW, Culakova E, Kuderer NM, Lyman GH. Thromboembolism is a leading cause of death in cancer patients receiving outpatient chemotherapy. J Thromb Haemost. 2007;5(3):632-634.

4. Contursi A, et al. Tumor Cell-Induced Platelet Aggregation as an Emerging Therapeutic Target for Cancer Therapy. Front Pharmacol. 2022. https://pmc.ncbi.nlm.nih.gov/articles/PMC9259835/

5. Mitrugno A, et al. Inhibition of tumor cell-induced platelet aggregation using a combination of antiplatelet drugs. Platelets. https://pmc.ncbi.nlm.nih.gov/articles/PMC3572973/ 

6. Marcinowska-Suchowierska E, Kupisz-Urbańska M, Łukaszkiewicz J, Płudowski P, Jones G. Vitamin D Toxicity–A Clinical Perspective. Front Endocrinol. 2018;9:550. https://doi.org/10.3389/fendo.2018.00550 

7. Ma J, et al. The Emerging Role of Cell Adhesion Molecules on Benign Prostatic Hyperplasia. Int J Mol Sci. 2023;24(3):2870. https://pmc.ncbi.nlm.nih.gov/articles/PMC9917596/ 

8. Debras C, Chazelas E, Sellem L, et al. Artificial sweeteners and risk of cardiovascular diseases: results from the prospective NutriNet-Santé cohort. BMJ. 2022;378:e071204. https://doi.org/10.1136/bmj-2022-071204

9. Debras C, et al. Artificial sweeteners and cancer risk: Results from the NutriNet-Santé population-based cohort study. PLoS Med. 2022. https://pmc.ncbi.nlm.nih.gov/articles/PMC8946744/ 

10. Nasha Winters, Jess Higgins Kelley. The Metabolic Approach to Cancer : Integrating Deep Nutrition, the Ketogenic Diet, and Nontoxic Bio-Individualized Therapies. Chelsea Green Publishing; 2017:205-207.

11. Birgani ZT, Gharraee N, Malhotra A, van Blitterswijk CA, Habibovic P. Combinatorial incorporation of fluoride and cobalt ions into calcium phosphates to stimulate osteogenesis and angiogenesis. Biomed Mater. 2016;11(1):015020. doi:10.1088/1748-6041/11/1/015020 

12. Morris RD. Drinking water and cancer. Environ Health Perspect. 1995;103 Suppl 8(Suppl 8):225-231. doi:10.1289/ehp.95103s8225 

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