12-Year-Old Health Expert Shares Importance of H2O

By Kai Nunziato-Cruz

My name is Kai; I’m 12 years old and I am fascinated with food and nutrition! Last year I published a book called, “Digest This Now for Kids!” to teach kids and parents how to get healthy and stay healthy through good nutrition. I get asked to write articles for magazines and online blogs all the time to give kids (and even adults) tips on how to be healthier.  So, if you’re ready to get healthy and stay healthy this article is for you!

First of all, did you know your body is 80% water?  You have about 10 to 13 gallons of water in your body.  Crazy right?  Your body needs water to nourish its cells and flush out toxins.

Water makes up by volume 95% of your eyes, 90% of your blood, 86% of your lungs, 83% of your brain and kidneys, 75% of your muscles and heart and 22% of your bones – that’s right, there is even water in your bones.  The body loses water each day in 3 main ways, through sweat, breath and pee.  Every day you are losing water and if you aren’t drinking water you are most likely extremely dehydrated.  Dehydration means your body does not have as much water and fluids as it should.  Even if you are going poop once per day you are probably suffering from dehydration.  Most of us think our thirst “dehydration” signal means that we are hungry; we end up eating food instead of drinking water.

Symptoms of dehydration include weight gain because it slows down your metabolism, brain fog, sluggishness, headaches, joint pain, and water retention because your body will actually hold on to water and make you feel bloated if you’re not drinking enough of it.  Your body will also retain water to help you dilute the bad food and drinks you are eating and drinking.

A Great Plan for Drinking More Water

  1. Get a water bottle you can take with you anywhere.
  2. If you are not drinking any water at all begin with 16 ounces each day, 8 ounces before 12 noon / 8 ounces after 12 noon. Do this for 1 – 2 weeks (once it feels easy) then…
  3. Bump up to 24 ounces each day, 12 ounces before 12 noon / 12 ounces after 12 noon. Do this for 1 – 2 weeks (once it feels easy) then…
  4. Bump up to 32 ounces each day, 16 ounces before 12 noon / 16 ounces after 12 noon.
  5. Keep doing this until you reach your goal.

If you don’t learn anything else from me, please learn how important it is to drink water every day!

Here’s to increasing your water intake!

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Kai Nunziato-Cruz is a 12-year-old nutrition expert from Arizona. As the son of Liz Cruz M.D., a board-certified Gastroenterologist, and Tina Nun­ziato, a Certified Holistic Nutrition Consultant, Kai has watched his Moms for years help adults get well and stay well with their books, podcast, online home study program and more and felt it was his mission to take those same teachings to kids.

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