You Ask, I Answer: Oxygenated Water

My local health food store now has a pretty big display case for a brand of oxygenated water.

It's supposed to have 25 times more oxygen than regular water and help with energy levels, cellular health, and endurance.

One of the company's pamphlets also said that since a lot of bacteria and pathogens are anaerobic, having lots of oxygen in your blood would prevent you from getting sick.

This was all new to me, I had never heard any of it before.

What do you think?

-- Jessica Deanly
New York, NY

What do I think? I think it is absolutely astounding -- and disturbing -- to see the amount of nutrition-related quackery out there.

The concept of oxygenated water -- and its supposed health benefits -- is absolutely ludicrous.

Taking in more oxygen in water accomplishes nothing other than provide expensive burps.

The only way oxygen gets into our bloodstream is through the lungs.

Oxygenated water, on the other hand, ends up in the small intestine, an organ that does not absorb oxygen -- much less carry it to the blood.

Besides, even if a company managed to inject lots of free-floating oxygen into their water, all of it would escape the second you unscrewed the cap!

In 2003, the Journal of the American Medical Association addressed this issue and summed up the research showing that all claims regarding oxygenated water are completely unsubstantiated.

Please do not spend your hard-earned money on this.

You Ask, I Answer: Seltzer Water

I have a question regarding soda water and sparkling water: Is it as hydrating as regular water?

I've never been a fan of carbonated beverages until I started drinking sparkling water and soda water.

I work in a restaurant so it's usually soda water out of the bar gun, or occassionally San Pellegrino.

I drink water thoughout the day and was wondering if there are any negative effects to drinking 12-24 ounces of soda water each day.

-- Sue (last name withheld)
Seattle, WA

None whatsoever.

I don't see a single problem with enjoying up to 24 ounces of soda water each day.

Well, I suppose I could see it as a potentially problematic mealtime beverage for someone who is very much below their desirable body weight and might eat less food as a result of feeling bloated from the carbonation.

But, as far as everyone else is concerned, it's an A+ choice.

After all, it's calorie (and sugar) free and, for many people, provides the little kick they feel is missing from standard tap or bottled water.

I'm especially a fan of flavored seltzers, since they provide fizziness and fruity flavor without sugar or artificial sweeteners found in diet soft drinks (think aspartame, Splenda, and acefulsate potassium).

And, yes, seltzer is just as hydrating as still water. So, sip to your heart's content!

Real Women, Real Misinformation

Time to scan through the celebrity magazines -- and get into my zen "irritability rolls off my back" mode -- to see what they’re saying about nutrition.

This time, I turn my attention to People Magazine’s June 2 issue, which contains a feature on five “normal women” who each lost 100 – or more -- pounds.

Jessica, 22, has been on Slimfast for almost three years.

Alright, first problem. The Slimfast plan – two shakes a day plus dinner and small snacks – doesn’t teach many nutrition principles; it simply restricts calories.

I don't necessarily have a problem with it in a "need to shed five pounds quickly" short-term situation, but three years drinking that twice a day?

What is Jessica supposed to do when she lunch or brunch with friends? Take a can of Slimfast with her?

And whatever happened to variety?

Then there’s Nichole, who “eats [a can of tuna] as a protein boost on her way to the gym.”

By the way, the article has the above quote aside as an "FYI," almost a recommendation for readers.

Except there is no need for a "protein boost" on your way to the gym.

If you choose to have a pre-workout snack, it should be approximately 2 hours before exerciseing, and should consist of low-calorie, easy to digest carbohydrates (think a piece of fruit).

The body does not use protein for energy unless it is in a severely critical situation, so that can of tuna serves no value as a pre-workout snack.

Nichole also claims to carry a 3-liter jug of water with her. That volume of water is absolutely excessive and results in nothing but extraneous urination.

While we’re on the topic of water, let’s talk about the most disturbing comment of the piece, courtesy of Katherine, who resorts to that it to fill herself up if her stomach is still growling.

It is one thing to satisfy hunger with low calorie snacks, but downing glasses of water when the body is craving calories is not a wise – or healthy – idea.

Finally, there’s Kim, who has replaced her old dessert – a bowl of ice cream with brownies -- with “sugar-free Jell-O with a tablespoon of fat-free whipped cream.”

Although her customary dessert certainly needed a makeunder, I am not too happy with her new choice.

The "diet-friendly" dessert provides no fat, fiber, or protein. In other words, it’s just not satisfying or filling.

I also don't approve of the synthetic nature of it all. It's practically a Franken-snack.

I would suggest having an actual piece of fruit or a cup of fat-free or low-fat yogurt sprinkled with ground flaxseed meal.

The two “desserts” I just mentioned provide plenty of vitamins, minerals, fiber, and phytonutrients not present in sugar-free gelatin or fat-free whipped cream.

Although I commend these women on achieving their health goals, I can't say I condone some of their methods.

What bothers me most is that People appears to use these women as an example and, by doing so, gets some major nutrition points confused.

If these magazines want to start featuring pieces on weight loss and management, I strongly suggest they form a nutrition advisory board consisting of registered dietitians and medical professionals so as to ensure that readers are getting valid information.

You Ask, I Answer: Drinking Water With Meals

I have been debating whether to drink water with my meals, or only in between.

I heard that in Asia and Europe, it is believed that drinking water with meals can dilute your digestive acids.

Is this true?

-- Jane (last name withheld)
Waltham, MA

This is a nutrition issue that often gets misunderstood.

Although I can’t say I am familiar with traditional eating habits from around the world, I know that in several European and Asian countries people do drink water with their meals.

In any case, the suggestion that mixing food with water dilutes hydrochloric acid and digestive enzymes is grossly exaggerated.

For those of you who do not know what hydrocholoric acid does, one of its functions is to assist in digestion by breaking down protein into amino acids.

With that in mind, you would need to drink gallons upon gallons of water along with your meal in order to dilute stomach acids and digestive enzymes to the point of rendering them ineffective.

Remember that the foods we eat contain water – whole wheat bread is 35% water, broccoli comes in at 91%, cheese delivers 37%, grilled chicken is made up of 71%, and pasta clocks in at 72%.

Very few foods – for example, peanut butter – have very low water contents. Think of eating a peanut butter sandwich without any liquids in between bites. Can you say “torture”?

The bottom line is that even if you do not take a single sip of liquid during a meal, you are still taking in water, making a "no water" rule rather silly.

The one thing I will say about having fluids with meals is the following.

If someone is underweight and has difficulty eating sufficient amounts of food in one sitting, I would recommend they not drink liquids until after their meal in order to leave “room” for actual food.

Other than that, there is no valid reason to have “dry” meals.

You Ask, I Answer: Whey Protein/Protein Needs

I was wondering about whey protein powder and your thoughts on protein needs.

Is whey protein really more "bio-available" or better than other protein sources?

How much protein does a person need?

Is more protein necessary for muscle recovery or building after working out?

Does whey protein improve our immune system?

-- Michael (last name withheld)
(City unknown), Illinois

The average healthy adult requires no more than 0.8 grams of protein per kilogram of body weight (if you only know your weight in pounds, divide it by 2.2 to determine the kilogram equivalent).

The 0.8 grams figure solely represents the daily requirement -- you can consume up to 200% of that total and still be within a perfectly safe range.

It’s always amusing to me to see protein heavily advertised on certain products, almost as if it were a nutrient we were all severely lacking.

Far from it! The average adult in the United States consumes anywhere from 175 – 200 percent of their daily protein needs.

Let's break down this ever-persistent myth that athletes (or any regular person who lifts weights and wants to bulk up, for that matter) need to consume tons of protein.

Remember, the average adult requires 0.8 grams of protein per kilogram of body weight.

When it comes to athletes and others engaging in strenuous physical activity, protein needs ARE higher, but we are talking, at most, 1.5 or 1.6 grams per kilogram.

In other words, their needs fall within the “permissible” 200 percent range (which, again, corresponds to average protein intakes in the United States anyway).

A few things worth mentioning here.

Firstly, building muscle has more to do with consuming excess calories and performing weight-bearing exercises that challenge and shock the muscles appropriately.

Overloading on protein but consuming too few total calories and/or not performing the appropriate exercises at the appropriate intensity levels is completely futile.

What athletes and people performing strenuous exercise should focus on is protein quality, not quantity.

This is where biological value comes in.

Biological value is a term referring to how closely a protein matches the amino acid composition required by the body.

Complete proteins – all animal-derived ones as well as soy – contain all 8 essential amino acids.

Incomplete proteins – from vegetable sources – usually lack one or two.

This is not to say that vegetarians are not getting adequate protein.

See, Mother Nature is one smart cookie.

Proof? The amino acid lacking in grains is present in legumes (and vice versa). So, as long as a vegetarian has a diet containing various food groups, their amino acid needs are met.

In fact, many athletes as well as Olympic, Ironman, and Mr. Universe bodybuilding competitors and winners have been vegetarian.

Some names? Billie Jean King, Bruce Lee, Carl Lewis, Joe Namath, and Martina Navratilova.

Back to biological value. If we are speaking about foods, eggs are the absolute best (yes, even better than meat, chicken, and fish).

Whey protein, however, has an even higher score. So, technically, it is the most bio-available protein.

Since biological value also tells us the percentage of the protein used for muscle growth and repair, it is no surprise whey protein is the chosen favorite of weight-lifters.

Again, though, many people fail to realize that protein quality is more important than protein quantity.

Remember, except for extreme circumstances, protein is not used for energy; carbohydrates and fat are. Too much protein simply ends up being stored as fat.

So how about nutrition needs after a workout?

Again, many people immediately think, “protein.” While that is certainly one part, they often forget two other just as crucial nutrients: carbohydrates and water.

Countless studies have determined that consuming protein AND carbohydrates no more than 30 to 45 minutes after a strenuous (approximately 1 hour) workout are more efficient at muscle recovery than protein alone.

Think roughly 30 – 50 grams of carbohydrates.

Another tip: carbohydrates ranking higher in the glycemic index (such as watermelons, dates, potatoes, and cereals) are often preferred during this window of time, since they replenish fuel stores more quickly and aid in muscle repair.

In regards to whey protein's effects on the immune system, there is a good body of research showing a link between whey protein consumption and an increase in glutathione levels (a protein that plays a crucial role in human immune systems).

It is important to note, though, that other foods (spinach, walnuts, cauliflower, avocado, and broccoli, all in their raw forms) also have the same effect.

Celebrity Diet Secrets: Padma Lakshmi

Supermodel and Top Chef host Padma Lakshmi tells Us Weekly that one of her beauty secrets is drinking three liters of water every day to maintain her perfect skin.

"I pee a lot," she comments.

That's an understatement!

The "drink lots of water for your skin" myth is just as prevalent as the "drink eight glasses of water every day" one.

For some reason, celebrity and beauty magazines fully embrace it.

I suppose it provides Hollywood's glitterati a "beauty tip" to always fall back on when the question comes up.

Because, really, saying "kickass genes, expensive chemical peels, killer airbrushing, and a stylist at my beckon call" wouldn't sit well with readers.

Anyhow, allow me to explain why chugging water all day will not do much for your skin.

Hydration levels of our skin are largely determined by the sebaceous glands, located on the dermis (the layer of skin right underneath the one visible to the eye).

These glands are responsible for producing sebum, an oily, waxy-ish substance that helps protect water in our skin from evaporating.

Not surprisingly, insufficient natural lubrication is one of the main causes of dry skin.

External factors -- harsh temperatures, air conditioning, heat (especially in winter months when we are cooped up indoors), exposure to the sun, showering too often, and soaps made with strong chemicals -- decrease sebum production, as does aging.

From a nutritional standpoint, significant deficiencies in Vitamin A are associated with dry skin.

Drinking excessive amounts of water, however, is useless, as it will not penetrate the epidermis (the topmost layer of the skin), which is in need of excess hydration.

Let me be clear here. Getting enough hydration is definitely important, but this can be from variety of fluids as well as water naturally found in foods.

There is no need to chug down three extra liters of water every day.

The best thing you can do for you skin is apply moisturizer on a daily basis, especially right after a shower (this helps lock in moisture).

During winter months, humidifiers are also helpful in preventing overly dry indoor environment.

Although a great beverage -- and essential nutrient -- water is not a drinkable skin miracle potion.

In The News: PharmaWater

No, it's not an actual product yet, but don't be surprised if a beverage company decides to make the most of a not-so-hot situation.

By now I'm sure everyone has read about the levels of pharmaceuticals discovered in the tap water of 24 large metropolitan US cities.

Although these levels are minute, it doesn't take a genius to figure out that several glasses of tap water a day for thirty, forty, even fifty years are very likely going to impact a person's health.

The true surprise in that news tidbit for me was that "the federal government doesn't require any testing and hasn't set safety limits for drugs in water."

Well, then.

If you think you can get around this dilemma by relying solely on bottled water, I'm afraid you're wrong.

Guess what? The Food & Drug Administration has not set limitations on pharmaceutical levels in bottled water.

Remember, most bottled water originates from tap water.

Although these companies are quick to point out their patented quadruple filtering technologies, I have to wonder just how good they do at capturing antibiotic residue, particularly if these levels don't appear to be of huge concern to the bottled water industry

For now, the vice president of the International Bottled Water Association claims everything is "being monitored", but I don't spot any urgency on their end to establish standards.

Has this revelation changed your thoughts about drinking water, either from the tap or a plastic bottle?

You Ask, I Answer: Cold Water/Weight Loss

I read today that drinking cold water (defined as less than 72 degrees) can actually help you burn more calories because it requires your body to use more energy to bring it to body temperature once ingested.

The article cited that one can lose from 5 to 10lbs a year. Any truth to this or is this just another myth for you to dispel?

-- Becky
Via the blog

Another interesting question. You're all getting good!

This is one of those true facts that is misrepresented – and rather impractical.

Drinking cold water (which, by the way, is set at approximately 32 – 38 degrees Fahrenheit, not any temperature below 72 degrees) DOES require energy from our bodies to warm it up to body temperature.

Therefore, calories are technically being burned.

Remember, calories measure energy.

And, as every nutrition student has learned at one point or another, a calorie is the amount of energy needed to raise the temperature of 1 gram of water by 1 degree Celsius.

To further add to the confusion, these calories I just mentioned are “different” from the ones we talk about every day in nutrition and weight management.

The calories listed on food labels and recipes are really Kilocalories.

In other words, one layman’s calorie (technically a Kilocalorie) is equal to 1,000 “true” calories (the ones referred to when we talk about needing to raise the temperature of 1 gram of water by 1 degree Celsius).

In the end, you do the math and come up with such an insignificant number of calories (the ones everyone is accustomed to using) your body burns to heat up ice water (roughly 6 to 10 calories for every eight ounces of cold water) that it’s not really worth mentioning.

I suppose someone could make the case that if you drank eight 8-ounce glasses of ice cold water in a day, you would be burning as many as 80 calories.

Technically true, but we are talking about COLD (not "semi-chilled") water – the kind that gives you brain freeze if you take a long sip.

And does anyone really want to start getting neurotic about the temperature of their water?

I can just see it now. "Waiter, I need SIX ice cubes in my glass, and they need to be constantly refilled so I can burn ten more calories by the end of this dinner!"

In short, drinking countless glasses of ice cold liquids is NOT a weight-loss tip.

You Ask, I Answer: Hexagonal Water

Have you heard of these devices that transform the shape of water molecules?

Supposedly if you change the shape, it hydrates you better, slows down aging, and can cure certain diseases.

-- Trevor Jaracz
(location withheld)

I have indeed heard of devices -- such as the Vitalizer Plus -- that proclaim to alter the structure of a water molecule into a hexagonal shape.

Some companies go as far as claiming that hexagonal water is "living water" with "beneficial enzymes" that are not found in tap or bottled water.

I have also heard the advertised benefits -- a healthier immune system, less inflammation, better gastrointestinal health, etc, etc.

The only positive thing I can muster to say about this is that whoever came up with this concept sure has an overly vidid imagination.

I'll spare everyone a tedious chemistry lesson and just say that the molecular structure of water is permanently fixed, and absolutely no biochemical changes can be made (by any person or machine) to turn it into a "healthier" or "better" beverage.

It doesn't need to be! No one is getting sick as a result of drinking conventional water.

For all intents and purposes, hexagonal water should be placed in the same category as unicorns, fairies, and gnomes.

I would be very happy if all companies selling hexagonal were heavily fined by the Federal Trade Commission for false advertising.

You Ask, I Answer: Water/Weight Loss

Is it true that drinking lots of water is a healthy way to lose weight? I read that if you drink water when you are hungry you can fool your body into thinking it's full.

-- Lydia T.
San Antonio, TX

As refreshing and hydrating as H2O is, it is not a fat-melter or metabolism booster.

While there are instances in which thirst is confused with hunger, thereby resulting in the consumption of extraneous calories, the actual feeling of hunger is a survival mechanism.

Your body is demanding calories, vitamins, minerals, and other nutrients.

Trying to fool it by chugging liters of water is not the answer.

You'll simply end up making more trips to the bathroom and the hunger pains will only get worse.

If you are hungry in between meals, the best thing to do is to have low-calorie nutritious snacks such as fresh fruit, a half cup of cut up vegetables (i.e.: carrots and celery) with a tablespoon of two or hummus, a few whole grain crackers with salsa, a fruit and nut bar (like Lara, Clif Nectar, or Pure), or a small handful of raw nuts.

This way you respond adequately to your body's needs without excessive calories, added sugars, or unhealthy fats.

The one way in which water can play an important role in weight loss is if it substitutes for other beverages.

For instance, someone with a three-cans-of-soda-a-day habit can knock off hundreds of calories a day by replacing two (or all three!) cans with water (or any other calorie-free beverage, really).

While diet soda is calorie-free, remember that the phosphoric acid (present in regular and diet sodas) can be detrimental for bone health. I certainly wouldn't recommend someone chug three cans of Diet Coke a day.

You Ask, I Answer: Tea, Caffeine, & Hydration

I know that caffeine is a diuretic. I drink black tea in the morning then switch to herbal in the afternoon. I have convinced myself that since the herbal tea doesn't have caffeine that it is a good source of water and hydration. Am I thinking clearly in this regard?

Regarding the black tea - I make a large pot of tea with a single tea bag - pretty much 3 or 4 cups with just one bag. Does this still put me in water deficit or do I get partial credit for the water consumption?

Always wondered about this - what is the equilibrium point for water and caffeine when it comes to tea?

And, any thoughts about green tea and water consumption?

-- Quinn Andrus
American Embassy in Doha, Qatar

Many people think nutrition deals exclusively with food, but liquid intake also plays a significant role.

After all, humans can survive for up to six weeks without food, but only a week without water.

Like solid food, liquids also fall prey to myths.

A popular one? That tea is a diuretic.

The Institute of Medicine released revised hydration guidelines in April of 2004 which concluded there is no evidence that moderate intake of caffeine results in "body water deficits".

This is not to say caffeine in and of itself is not a diuretic – it is, in the sense that it increases urine production, especially when consumed in high doses.

Keep in mind, though, that the same thing can be said about water. You will urinate at a higher volume on the days you drink ten, rather than five, glasses of water.

Unlike water, though, caffeine can relax the lower esophageal sphincter and cause acid reflux.

But, let's go back to the issue of hydration.

A 2000 study published in the Journal of American College of Nutrition concluded that there is no evidence supporting the commonly held belief that caffeine-containing fluids result in dehydration.

Dehydration has to do with a very simple equation -- fluid intake minus fluid loss. If your equation results in a negative, you are dehydrated. Positive? Then you're fine.

If you feel thirsty and have a cup of tea, you will not be dehydrating yourself further.

It has been determined that in order for tea to have a significant diuretic effect and increase heart rate, one must consume approximately 300 milligrams in one sitting (that is equivalent to six cups of tea).

Additionally, it is also worth noting that, over time, regular tea drinkers develop a tolerance to caffeine.

Remember, too, that hydration recommendations do not only apply to liquids – the foods we eat also contain water.

In conclusion, healthy individuals drinking two or three cups (using three bags) of tea a day -- whether black, green, or white -- do not have to worry about dehydration.

Celebrity Diet Secrets: Hillary Swank

Oy. Here we go again with ridiculous nutrition statements by celebrities. This time, it's Hillary Swank's turn to talk nonsense.

In a recent interview with W Magazine, Swank proudly boasts that she takes 45 supplements a day! That's right, in 24 hours.

"This is my Aloe C, which I dissolve in water. Here's my flax. This one's for my immune system, and this one is my BrainWave -- it's great, like if I have a lot of lines to memorize," she explains to the reporter.

All this advice comes from Dr. Oz Garcia, nutritionist to the stars, who Hillary credits with changing her life.

Before I go on to talk about Hillary's pill regimen, allow me to shed some light on Dr. Garcia.

Specializing in "progressive nutrition, life extension, and anti-aging", Dr. Garcia caters to Hollywood's A-list and has had his number of television appearances. He also oversees nutritional services for Equinox Fitness Clubs.

Between that bio and his splashy website, you might think this guy knows his stuff.

Well, as we all witnessed with the Dr. Jan Adams debacle (who, despite being a media darling and even having his own show on The Discovery Health network, turned out to lack board accreditation and had a long history of malpractice claims by several patients), not everything is as it appears.

For starters, a 1987 Time magazine article describes Dr. Garcia as a "self-taught" nutritionist. That same article states that Dr. Garcia claims he can tell someone what to eat after analyzing a strand of their hair.

As far as I know, a strand of hair does not give you the same information as a blood test. Would Dr. Garcia advocate a high-protein diet to someone simply based on a hair sample, not knowing one of their kidneys is malfunctioning (and, therefore, need to be on a low-protein diet)?

Dr. Garcia predictably hawks his own water, described as "99.9%" pure and containing "three times the electrolytes found in sports drinks".

The electrolytes in drinks like Gatorade are two minerals you all have heard of -- sodium and potassium. Since Gatorade provides approximately one percent of a day's potassium requirement, then this special water contains, at most, 3 percent of the daily requirement.

A much smarter idea would be to get this mineral in much higher quantities from food. A cup of cantaloupes provides 10 percent, as does half a cup of Swiss chard or butternut squash. Throwing in half a cup of black beans into a salad provides 9 percent.

Dr. Garcia also sells colon cleansing, fat-burning, and even anti-aging products, all in pill form.

If this is the man Hillary Swank looks up to, it's no wonder she thinks nothing of swallowing 45 pills a day.

The excess of vitamins and minerals she is consuming is simply being excreted.

Just for the record, let me note that there are no mentally-sharpening magic pills that help anyone with memory.

Lastly, why is Hillary Swank taking flax in pill form? How about just sprinkling some milled flaxseed into a smoothie, salad, soup, or cereal bowl?

The wonderfully healthy properties of flaxseed (i.e.: phytochemicals known as lignans, which have been linked to a decrease in bad cholesterol) are not replicated in a flax pill.

And then we wonder why Kevin Trudeau's books become bestsellers....

Weekend Fun/Say What?: Please Tell Me No One Bought This

No, not a Photoshop joke courtesy of The Onion.

Japan's Sapporo beverage company released this beverage in 2004!

Say What?: Fancy Package + Exotic Fruit = Snake Oil

Last week I was flipping through New York magazine and came across one of the most ridiculous beverages -- and obnoxious advertising campaigns -- ever invented.

Allow me to introduce you to Borba Skin Balance Water. Caution: you will be entering a website with chill-out trance music and excessively beautiful people.

Per the advertisement, "Borba Skin Balance Water uses only the finest vitamins, minerals and botanicals to help you achieve a youthful, luminous appearance. All with no carbs of calories."

Ugh.

First of all -- can someone please send out a memo to all advertisers notifying them that carb-phobia and the Atkins Diet are, thankfully, a thing of the past and that there is no need for them to tout the absence of carbs in their products?

Moving on. The "finest" vitamins and minerals? All vitamins are created equal. There is no A-list reserve stowed away for luxury waters.

Not to mention -- these are the same vitamins and minerals naturally found in fruits, vegetables, legumes, and whole grains.

Anyhow, Borba Skin Water comes in four exotic (of course) flavors -- lychee fruit (replenishing), guanabana fruit (firming), acai berry (age defying), and pomegranate (clarifying).

I sincerely hope no one is chugging a $3 sixteen-ounce of water flavored with an exotic berry, truly believing the posh advertising campaign claiming it helps combat "oily skin, clogged pores and impurities."

Because it doesn't.

Although staying well-hydrated is one of many important factors in maintaining healthy skin, this is easily attained by drinking regular water.

If that's too boring for you, I recommend Hint Water, which delivers a pleasant fruity taste without sugar or hyperbolic promises.

Actually, one of the best things you can do for your skin is eat a varied diet containing different fruits, vegetables, legumes, whole grains, and fish high in Omega-3, such as salmon.

In fact, if the above mentioned foods make up a large majority of what you eat, you are getting the same vitamins, minerals, and antioxidants the Borba folks want you to believe are exclusive to their water.

More importantly, you will be eating real food, rather than relying on extracts or flavorings, which do not contain the same health benefits.

Similarly, it is also important to keep the consumption of added sugars and processed foods low, as these foods can trigger cellular inflammation associated with various skin problems.

Water flavored with pomegranates or lychee fruit might quench your thirst, but it is far from being the fountain of youth.

You Ask, I Answer: Water

When did [the "8 glasses of water a day" myth] get started and how? Seems like for the past 7 years, [my] friends started talking about it.

But, just before that, bottled water became a trend to carry around. Please tell me it wasn't the bottle water companies who started this! You're suggesting, "drink water when you're thirsty" sounds unique, but hey, that's how I grew up.

-- "R from Ohio" (via the blog)

Dr. Heinz Valtin of Dartmouth's Medical School -- a kidney and water balance expert -- had that same question back in 2002 and decided to do a little investigating.

His conclusion? You can partially blame the Food and Nutrition Board of the National Research Council for starting this trend.

In a report, they recommended people take in a milliliter of water per calorie of food. If we apply that to a daily intake of 2,000 calories a day, we get two liters (or eight eight-ounce glasses) of water.

Why just partial blame? Well, that same recommendation also read, "most of this quantitiy is contained in prepared foods."

Pardon the cliche, but blame the media for spreading incorrect information. The water bottle, companies, of course, remained mum on the gaffe. Thus, here we are in the era of Vitamin/Smart/Protein water (some of which have almost as much sugar as a can of soda!)

This is not to say you shouldn't drink water. However, it should be a matter of drinking when you are thirsty (whether that adds up to four or nine glasses a day), not "because it's good for you."

Burn, Baby, Burn?

When it comes to weight loss, people are often desperate for an extra boost -- and marketers gladly oblige.

It seems that using caffeine as an ingredient piques dieters’ interest – and their wallets’.

So, does caffeine truly speed up weight loss?

It’s funny, really, because the majority of the research concludes the following: caffeine consumption in people who exercise regularly and follow diets that provide less calories than their regular dietary intake results in weight loss.

In essence, these people would have lost weight even without those extra two cups of coffee.

If you decrease your caloric intake and increase your physical activity over an extended period of time, you will surely lose weight.

If you happened to chew three pieces of gum every day while doing this, I’m sure some study could conclude that “chewing three pieces of gum a day while exercising regularly and eating a reduced-calorie diet results in weight loss.”

Get my point?

While it is true that caffeine often acts as an appetite suppressant, this effect usually lasts approximately 45 minutes.

The large majority of the over-the-counter “fat burning” products you see contain caffeine along with a handful of other stimulants, thus rendering them more powerful in holding off your hunger. Caffeine in and of itself is not enough.

Trying to beat a hunger pang by drinking two cups of black coffee will not trick the body into thinking it has been fed.

Additionally, most people who consume caffeine are not having it in the form of black coffee. By the time you add milk and sugar, you are ending up with more calories in your day, the exact opposite of what you want to do if you are looking to lose weight.

A lot of companies that develop weight-loss aids containing caffeine are quick to point out is “thermogenic” effects – that is, its ability to help the body burn calories while digesting and absorbing it.

And while it is true that caffeine’s thermogenic effect is higher than, say, watermelon’s, it is not high enough by any means to truly be considered a “calorie burner”.

What caffeine does accomplish as a diuretic is increasing urine volume, resulting in water loss, and thus a lower temporary weight (“weight loss”).

So, yes, if you suddenly add four or five cups of coffee to your day, it is very likely you will feel – and see yourself as – less bloated. Guess what? You are.

That being said, the moment that lost water is replenished, you’re back to your normal self.

While I’m at it, allow me to shatter a popular myth here, which I have literally had 12 people ask me about over the past few months. Eating chocolate-covered espresso beans does not result in “caloric balance”. In other words, the espresso will not burn off the calories from the chocolate.

A quarter cup of chocolate covered espresso beans is calorically equivalent to a quarter cup of plain M & M's. These are treats, not diet tricks.

Similarly, a Venti latte with whipped cream and caramel provides 600 calories – don’t count on caffeine to lower that number for you.

By all means, continue to enjoy your coffee (current recommendations are capped at three eight ounce cups… or one Starbucks Venti). Savor it, delight your nasal passages with its aroma, and pour it over ice cubes for a cool summer beverage.

When it comes to weight loss, though, you’re better off picking up a pedometer than a hot cup of Joe.

You "Ask", I Answer: Vitamin Water/Flavored Water

While VitaminWater itself does have sugar, it doesn't have high fructose corn syrup, and the sugar it does have isn't much, compared to most soft drinks.

Additionally, Glaceau makes FruitWater, which is just flavored water without sweeteners. Talking Rain's Twist line has the same thing. Both are very tasty.

Drinking plain water really does get old after a while, and I've discovered that between these things and Pellegrino, I stay hydrated and don't reach for juice or sodas.

-- Anonymous

My main "beef" with Vitamin Water is that it is advertised as a healthy alternative to soda even though their sugar contents are almost identical.

A 12 ounce can of Coke has 40 grams (10 teaspoons, or 3 1/3 tablespoons) of sugar.

A bottle of Vitamin Water contains 20 ounces of liquid. A serving -- listed as eight ounces, per the nutrition label -- provides 50 calories and 13 grams of sugar.

Polish off the entire bottle and you've added 125 calories and 32.5 grams (8 teaspoons or 2 2/3 tablespoons) of sugar to your day.

Yes, Vitamin Water provides vitamins and minerals not present in soda, and it is also missing phosphoric acid, which decreases blood calcium levels.

So, it isn't quite soda, but I also don't see it as any sort of "answer" to the increasing nutrition problem in this country.

Although high fructose corn syrup is nowhere to be seen on the ingredient list, it still contains added -- as opposed to naturally-occurring -- sugar (which, ideally, should not surpass a daily intake of 40 grams).

Does that mean it is poison or "bad for you"? No. I've enjoyed Vitamin Water on a few occassions. However, keeping in mind that what I was doing was essentially drinking water with 8 teaspoons of sugar, I considered it a tasty sweetened beverage rather than "healthy water".

In my opinion, Vitamin Water's success can be directly attributed to its intelligent advertising campaigns. They managed to convince people that the best way to get vitamins and minerals is by drinking a sugary concoction with witty prose on its label!

Fruit Water provides half the sugar of Vitamin Water (12.5 grams for a 20 ounce bottle). I personally find it a little too artificial tasting to be enjoyable, but to each his own.

Fact of the matter is, I do agree with you that drinking only water all the time gets boring. I want to make it clear, though, that I don't expect anyone to confine their beverage preferences to plain water all the time.

I do not believe sugar is the devil's other white powder, but too many people in the United States have made sugary beverages a staple of their diets, rather than an occasional treat.

I know someone who has three Vitamin Waters a day -- one with lunch, one while/after working out, and one with dinner. That adds up to 375 calories and 96 grams of sugar!

For those who find water too plain but find beverages like Vitamin Water too sweet, I highly recommend the Hint line of flavored waters, which come in a unique line of flavors and lack calories or any kind of sweeteners.

You Ask, I Answer: Water/Dehydration

Sometimes I'm really thirsty in the summer and feel weak from the heat. What's the story on fitness waters and flavored sports drinks?

-- Antoinette Moore
Austin, TX

Good, plain old water is undoubtedly the most important nutrient. Not only is 65% of our body made up of it, we also need it to regulate bloodflow and keep all systems and internal organs running smoothly.

Dehydration is the direct result of fluid loss, which mainly occurs through urination and sweat (which is why our dehydration risk increases as temperatures rise).

One good way to tell if you are dehydrated is by looking at your urine. If it is a very dark, yellow color – and if your urine output is very low – you may be at risk for dehydration.

As far as fitness waters and flavored sports drinks go, please read the following posts to see what I think of Gatorade and Propel Fitness Water.

Vitamin Water, as healthy as it sounds, has as much sugar as soda. In my mind, it should be viewed as popping a vitamin and downing it with a soft drink.

In short, nothing beats water for combating thirst.

That being said, you should only drink water when you feel thirsty. Chugging down bottle upon bottle of water because “you have to” will do nothing but place unnecessary stress on your kidneys and bladder.

The often-quoted recommendation of eight glasses of water a day is the misinterpretation of a report that recommended said amount of total liquid (including that found in our foods as well as drinks other than water) daily.

If, however, your only sources of fluids are coffee and soda, I would encourage you to add in a two or three glasses of water to your day.

You Ask, I Answer: Water

Do we really need to drink 8 glasses of water a day?

-- Derek Naughman
Minneapolis, MN

This is undoubtedly one of the most prevalent nutrition myths.

This all stems from a scientific report which concluded that humans need approximately 64 to 75 ounces of fluid a day.

The mass media reported this as "64 ounces of water a day," completely oblivious to the fact that said figure accounted for water present in the food we eat as well as beverages other than H2O (milk, coffee, tea, soda, juice, etc).

If the food we ate was lacking in water, it would practically be impossible to swallow it. Granted, some food (cucumbers, watermelons) offers more hydration than others (peanut butter).

Yes, you read correctly -- coffee contributes to that water figure. Some of you might be confused, since caffeine, a natural diuretic, dehydrates.

Many clinical research trials, however, have shown that regular coffee drinkers' bodies get used to the caffeine intake and their fluid loss, if any, is minimal.

While it is possible that a new coffee drinker may need slightly more hydration, after a few months of drinking 2 cups of coffee a day, his body will not need to replenish the fluids once lost to caffeine.

Of course water is one of the best beverages you can have, since it is free of added sugars, artificial sweeteners, and calories.

However, milk (dairy or soy) offers calcium, protein, and vitamin D, while tea and coffee offer some great antoxidants.

Simply put, drink when you feel thirsty and you'll be just fine. This will most likely vary with context. You will drink more fluid if you are exercising, and will feel more thirsty in summer than winter.

If your thirst only requires 4 or 5 cups of liquid a day, so be it. Don't force water down your throat because "you have to drink 8 glasses a day" (you don't!). If any "expert" references the "8 glasses of water a day" figure as dogma, feel free to correct them.

As for that myth claiming that by the time we are thirsty we are actually dehydrated -- absolutely not true. Thirst and dehydration happen under very different conditions in the body.

Older people need to be increasingly aware of staying hydrated, though, since humans' thirst mechanism loses efficiency with age.

Celebrity Diet Secrets: Kelly Clarkson

It was only a matter of time before celebrities merged with nutrition to create a web of confusion, misleading information, and downright lies.

This new section will take a look at what some celebrities have credited their weight loss to and help you decide whether they are in-the-know or clueless.

Let’s take the American Idol hopeful turned global superstar Kelly Clarkson.

Last summer, Kelly was showing a slimmer body and credited part of her weight loss to substituting soda with Vitamin Water.

She was quoted on Entertainment Tonight as saying: “Why I love the Vitamin Water campaign is… a lot of kids just down soda and it's not good."

(insert sound of record coming to a screeching halt here).

Mind you, at the time she said this, Ms. Clarkson had just inked a sweet (no pun intended) deal with Glaceau, the makers of Vitamin Water.

For whatever reason, many of us tend to take celebrities at their word and think, “hey, they look good! If I do that, I’ll probably look better too.”

Let’s say you indeed followed the singer’s advice and replaced your daily 20 ounce bottle of regular soda with one of Vitamin Water.

A 20 ounce bottle of Coca Cola provides 243 calories and 67 grams (16 ¾ teaspoons) of sugar.

The same amount of Vitamin Water contains 125 calories and 32 grams (8 teaspoons) of sugar.

Sure enough, it’s not as bad as the 20 ounce soda, but it is an identical match to the nutritional profile of a can of regular Coke.

If Kelly thinks kids “downing a lot of soda isn’t good”, why is she advertising a product that is essentially a can of Coke with a few vitamins thrown in?

Anytime you see an artificial drink with such a high amount of sugar, ask yourself: “would I ever add 8 teaspoons of sugar to an 8 ounce glass of water?” The answer is probably no.

I am not advocating the complete shunning of sugar. However, downing the equivalent of 8 teaspoons in one beverage is excessive.

And, if you are truly looking to replace a soda habit with something lower in calories and sugar, my recommendation is flavored seltzer water, which is 0 calories and has 0 grams of sugar.

So while Kelly Clarkson might be part of pop music’s royalty, I wouldn’t look to her for nutrition advice.