Corporate Food Brands Drive the Massive Dead Zone in the Gulf of Mexico
By Reynard Loki
Whole Foods bills itself as "America's healthiest grocery store," but what it's doing to the environment is anything but healthy. According to a new report, the chain is helping to drive one of the nation's worst human-made environmental disasters: the dead zone in the Gulf of Mexico.
By not requiring environmental safeguards from its meat suppliers, the world's largest natural and organic foods supermarket—and most of its big-brand counterparts in the retail food industry, like McDonald's, Subway and Target—are sourcing and selling meat from some of the worst polluters in agribusiness, including Tyson Foods and Cargill. The animal waste and fertilizer runoff from their industrial farms end up in the Gulf of Mexico, where each summer, a growing marine wasteland spreads for thousands of miles, leaving countless dead wildlife in its oxygen-depleted wake.
Community members and environmental activists demonstrate outside Whole Foods headquarters in Austin, Texas, on August 2, 2018.Mighty Earth
"The major meat producers like Tyson and Cargill that have consolidated control over the market have the leverage to dramatically improve the supply chain," according to the report, which was released by Mighty Earth, an environmental action group based in Washington, DC. "Yet to date they have done little," the report's authors note, "ignoring public concerns and allowing the environmentally damaging practices for feeding and raising meat to expand largely unchecked."
How animal feed moves through the meat supply chain.Mighty Earth
On Aug. 2, the day the report was released, those public concerns found a voice as citizens, environmentalists and sustainability advocates gathered outside Whole Foods headquarters in Austin, Texas, to deliver 95,000 petition signatures demanding that the company hold its meat suppliers accountable for their role in destroying the environment.
"Grocery stores like Walmart and Whole Foods and meal outlets like McDonald's and Burger King have the power to set and enforce standards requiring better farming practices from suppliers," states the report, which Mighty Earth says is the "first comprehensive assessment of major US food brands on their environmental standards and performance for sourced meat."
Feeding the Nation, Failing the Environment
Ranking the largest food companies in the U.S. based on their sustainability policies for meat production, the report found that the biggest players in the food industry—including major fast food, grocery and food service companies—are failing to protect the environment from the impact of their supply chains. Remarkably, the researchers found that not a single one of the 23 major brands surveyed have policies in place to require "even minimal environmental protections from meat suppliers."
Even more startling is that so-called "green" brands like Whole Foods that have built their reputations on providing sustainable food options have, according to the report, "failed to commit to environmentally responsible farming practices that protect drinking water, prevent agricultural runoff and curb climate emissions."
The 23 companies surveyed were evaluated on their requirements for meat suppliers regarding where they source their animal feed, how they process their animals' manure and how they manage their greenhouse gas emissions.
All but one of the companies scored an "F" overall for their environmental policies (or lack thereof) for meat sourcing. The only company to score better than an "F" was Walmart, which received a "D" due to its goal of reducing greenhouse gas emissions across its supply chain, as well as the launching of programs meant to improve the management of manure and increase the sustainability of corn and soy farming.
Soil erosion and agricultural runoff are the top sources of water pollution in the U.S.Mighty Earth
Dead Cows on Your Plate, Dead Fish in the Ocean
In oceans and large lakes across the globe, human activities are creating oxygen-depleted areas where marine life can no longer survive. These hypoxic areas, currently numbering more than 400 around the globe, are commonly known as "dead zones," and are caused by an increase in certain chemical nutrients like nitrogen and phosphorus that drive the massive growth of algae, causing the spread of deadly "algal blooms." As the algae decomposes, their biomass consumes the oxygen in the water, suffocating fish and other marine life.
Algal blooms are harmful to ecosystems because the blooming organisms contain toxins, noxious chemicals or pathogens. They also suck up all the oxygen, killing fish and other marine life.National Oceanic and Atmospheric Administration
In the U.S. the largest recurring dead zone is located in the Gulf of Mexico, mainly off the coast of Louisiana, and extending east to the Mississippi River Delta and west to Texas. The Gulf acts as a massive drainage basin for polluted water containing manure and fertilizer runoff coming from the American heartland, from major beef-producing states like Texas, Oklahoma, Iowa, Kansas and Nebraska. During summer months, this area becomes a 7,000-mile-wide lifeless region—the only reminders of past life being the bodies of fish, crabs, shrimp and other marine animals that have suffocated due to a lack of oxygen. The Gulf of Mexico dead zone is the second-largest human-caused dead zone in the world, after the hypoxic zone in the Gulf of Oman.
The Mississippi-Atchafalaya River Basin drains approximately 41 percent of the contiguous United States that includes all or part of 31 states and two Canadian provinces. Map scale is approximately 2,000 miles across.Louisiana Department of Environmental Quality
"Excess nutrients bleeding off fertilized crops constitute the overwhelming source—over 70 percent—of the nutrient pollution that causes the Gulf Dead Zone," Donald Boesch, a professor of marine science and former president of the University of Maryland Center for Environmental Science, told the Independent Media Institute.
In August 2017, scientists measured the Gulf of Mexico dead zone and found that it was at its largest since the mapping of the zone began in 1985—more than 8,000 square miles. But recently, scientists reported that the area is only about 40 percent of its average size. That doesn't mean that it is no longer an issue. "Although the area is small this year, we should not think that the low-oxygen problem in the Gulf of Mexico is solved," Nancy Rabalais, a marine ecologist at Louisiana State University and the lead scientist of the study, told The Associated Press. "We are not close to the goal size for this hypoxic area."
Nearly half (45 percent) of the Earth's landmass is being farmed by the global industrial livestock system, which includes both the animals killed for human consumption and the crops used to feed those animals. The current human population, 7.6 billion, is expected to swell to 9.8 billion by the year 2050. And if most of them will be meat-eaters, the negative impact of the meat industry on marine ecosystems and coastal communities, if not addressed soon, will surely get worse. According to NASA, "The number and size of ocean dead zones is closely connected to human population density." It's basic math: More people means more meat-eaters, and more meat production means more and bigger dead zones.
Red circles show the location and size of many dead zones. Black dots show dead zones of unknown size. The size and number of marine dead zones—areas where the deep water is so low in dissolved oxygen that sea creatures can't survive—have grown explosively in the past half-century.NASA Earth Observatory, 2008
More Pathogens, More Pollutants, Less Profit
Dead zones could also introduce a host of public and animal health issues. Boesch points out that "various pathogenic microorganisms can thrive" in hypoxic areas. A 2012 study published in FEMS Microbiology Ecology discovered "sequences affiliated with Clostridium," a human pathogen that causes botulism and diarrhea, in the hypoxic zone of China's Lake Taihu. The National Oceanic and Atmospheric Administration (NOAA) warns that algal blooms contain cyanobacteria, "which are poisonous to humans and deadly to livestock and pets."
Renee Dufault is a former environmental health officer for the National Institutes of Health, the Environmental Protection Agency and the Food and Drug Administration, as well as the founder of the Food Ingredient and Health Research Institute. Dufault told the Independent Media Institute that the antibiotics and hormones injected into animals raised for food "are pollutants themselves when they are released from manure via surface water runoff into streams that may be used as drinking water supplies."
Risky Business: Eating Meat
The main source of water contamination in the U.S. is the manure and fertilizer coming from industrial farms that grow feed to raise animals to be killed for human consumption.
The production of meat isn't just one of the most polluting of all human activities, contaminating waterways and driving the growth of dead zones across the world; it's literally bulldozing the planet's landscape. By converting rainforests and prairies into industrial farms, large-scale meat producers are responsible for the widespread destruction of many of the planet's native ecosystems, which threatens wildlife by destroying native habitats and releases stored carbon dioxide into the atmosphere, further exacerbating climate change. Animals raised for food produce 42 percent of agricultural emissions in the U.S. Two-thirds of those gases are emitted directly by those animals in the form of belches and farts. And the majority of those emissions—around 44 percent—is methane, a greenhouse gas that is 30 times more potent than carbon dioxide.
A report released in July by the Institute for Agriculture and Trade Policy offers some perspective: The top five meat and dairy companies, including Tyson and Cargill, emit more greenhouse gases combined than ExxonMobil, Shell or BP.
This NASA satellite image shows deforestation in the state of Rondonia in western Brazil, where land has been converted for cattle farming. In 2017, Brazil exported 1.3 million metric tons of beef to the United States, worth $6.2 billion.NASA
A Few Bright Spots
The Mighty Earth report does note a few positive developments. Of the sectors studied, the food service industry that caters meals to universities and hospitals "is doing the most to promote plant-based diets, with Aramark reporting that 30 percent of its menus offer non-meat options and Sodexo reducing beef consumption through its mushroom-blended burger initiative." And McDonald's states that it is moving toward 100 percent sustainably certified soy by 2020 to feed the chickens it sources in Europe. (Unfortunately, that requirement isn't in place for U.S. suppliers.)
"Bright spots were few and far between," the report states, "but indicate that awareness is growing and improvements are possible."
Possible, yes. But probable? The food industry has shown a reluctance to enact sustainable practices, but has sometimes responded to consumer demand for change. "Many of these companies have set requirements for meat suppliers to improve practices around animal welfare and antibiotic overuse when the public pressured them to do so," Mighty Earth campaign director Lucia von Reusner told the Independent Media Institute. Her organization is hoping that their report will help raise public awareness, and that in turn will spur change within the industry.
"The public is now waking up to the industry's polluting practices and demanding improvements," she said.
Reforming the Meat Industry
One of the biggest misperceptions that the general public has about dead zones, says Boesch, is that "there is nothing we can do about them." He points out that, "although experience in other parts of the world shows that while it may take years for the excess nutrients to wash out of the watershed and [be] purged from bottom sediments, we can eventually breathe life back into dead zones if we reduce nutrient pollution. We are now seeing the dead zone in the Chesapeake gradually becoming less severe and smaller."
The Mighty Earth report recommends that meat producers start employing better farming practices to help curtail the destruction. One way to reduce the need of fertilizers on crops used to feed livestock, for example, is to use cover crops, which involves planting certain species on fields that can suffocate weeds, control pests and diseases, reduce soil erosion, improve soil health, boost water availability and increase biodiversity—all of which would benefit any farm. Mighty Earth also recommends that meat producers employ better fertilizer management, conserve native vegetation and centralize manure processing.
"The environmental damage caused by the meat industry is driving some of the most urgent threats to the future of our food system—from contaminated waters to depleted soils and a destabilized climate," von Reusner said. "More sustainable farming practices are urgently needed if we are going to feed a growing population on a planet of finite resources."
Map of nitrate levels by watersheds, 2016 overlaid with Tyson and top feed supplier facilities (View Larger Map)
Unfortunately, there is little that the federal government is doing on this front. "Runoff pollution and greenhouse gas emissions from producing meat are largely unregulated in the US," von Reusner notes. "There need to be much stronger regulations that protect our waters and climate from the meat industry's pollution."
Boesch notes that an action plan agreed upon in 2001 by the Mississippi River/Gulf of Mexico Watershed Nutrient Task Force was meant to scale down the amount of nutrient pollution in the Gulf by 30 percent. But, he says the plan "lacks teeth." Consequently, he said, "not only has the Gulf's dead zone not shrunk, but the concentrations of polluting nutrients in the Mississippi River have not declined—and may have even increased."
In the meantime, polluting the Gulf with meat production runoff continues apace. The 2001 federal and state action plan, which was reaffirmed and amended in 2008, hasn't achieved its goal to reduce the hypoxia in the Gulf of Mexico. NOAA scientists have forecasted this summer's dead zone to be "similar to the 33-year average Gulf dead zone of 5,460 square miles," which the agency points out is about the size of Connecticut. "This should be getting more attention by regulators, lawmakers and industry," said Boesch. "Unfortunately, the industry has worked with politicians to prevent regulations."
He notes that the plan to revive the Chesapeake Bay has each state "allocated a certain amount of reduction in nutrient pollution and is under a legally binding agreement under the Clean Water Act to accomplish this by 2025." But there is no such legal force when it comes to the Mississippi Basin states that are polluting the Gulf. Those states, says Boesch, "have never even been assigned an amount of pollution reduction for which they are responsible, much less been bound to it. The states have resisted even this first step in accepting responsibility. All efforts are strictly voluntary. So, there can be little wonder why, despite the commitment to reduce the size of the dead zone by two-thirds, there has been virtually no reduction in polluting nutrients discharged by the river after 17 years."
While reforming the meat industry's unsustainable practices is a way to stop the spread of dead zones, change from within isn't coming quickly enough. That's where consumers can play a vital role, says von Reusner. "Consumers need to demand that their favorite food companies provide more sustainable options by requiring more sustainable farming practices from meat suppliers."
This article was produced by Earth | Food | Life, a project of the Independent Media Institute.
EcoWatch Daily Newsletter
By James Shulmeister
Climate Explained is a collaboration between The Conversation, Stuff and the New Zealand Science Media Centre to answer your questions about climate change.
If you have a question you'd like an expert to answer, please send it to firstname.lastname@example.org
What was the climate and sea level like at times in Earth’s history when carbon dioxide in the atmosphere was at 400ppm?<p>The last time global carbon dioxide levels were consistently at or above 400 parts per million (ppm) was around <a href="https://www.nature.com/articles/nature14145" target="_blank">four million years ago</a> during a geological period known as the <a href="http://www.geologypage.com/2014/05/pliocene-epoch.html" target="_blank">Pliocene Era</a> (between 5.3 million and 2.6 million years ago). The world was about 3℃ warmer and sea levels were higher than today.</p><p>We know how much carbon dioxide the atmosphere contained in the past by studying ice cores from Greenland and Antarctica. As compacted snow gradually changes to ice, it traps air in bubbles that contain <a href="https://www.cambridge.org/core/journals/annals-of-glaciology/article/enclosure-of-air-during-metamorphosis-of-dry-firn-to-ice/09D9C60A8DA412D16645E6E6ABC1892F" target="_blank">samples of the atmosphere at the time</a>. We can sample ice cores to reconstruct past concentrations of carbon dioxide, but this record only takes us back about a million years.</p><p>Beyond a million years, we don't have any direct measurements of the composition of ancient atmospheres, but we can use several methods to estimate past levels of carbon dioxide. One method uses the relationship between plant pores, known as stomata, that regulate gas exchange in and out of the plant. The density of these stomata is <a href="https://journals.sagepub.com/doi/abs/10.1177/095968369200200109" target="_blank">related to atmospheric carbon dioxide</a>, and fossil plants are a good indicator of concentrations in the past.</p><p>Another technique is to examine sediment cores from the ocean floor. The sediments build up year after year as the bodies and shells of dead plankton and other organisms rain down on the seafloor. We can use isotopes (chemically identical atoms that differ only in atomic weight) of boron taken from the shells of the dead plankton to reconstruct changes in the acidity of seawater. From this we can work out the level of carbon dioxide in the ocean.</p><p>The data from four-million-year-old sediments suggest that <a href="https://agupubs.onlinelibrary.wiley.com/doi/full/10.1029/2010PA002055" target="_blank">carbon dioxide was at 400ppm back then</a>.</p>
Sea Levels and Changes in Antarctica<p>During colder periods in Earth's history, ice caps and glaciers grow and sea levels drop. In the recent geological past, during the most recent ice age about 20,000 years ago, sea levels were at least <a href="https://science.sciencemag.org/content/292/5517/679.abstract" target="_blank">120 meters lower</a> than they are today.</p><p><span></span>Sea-level changes are calculated from changes in isotopes of oxygen in the shells of marine organisms. For the Pliocene Era, <a href="https://agupubs.onlinelibrary.wiley.com/doi/full/10.1029/2004PA001071" target="_blank">research</a> shows the sea-level change between cooler and warmer periods was around 30-40 meters and sea level was higher than today. Also during the Pliocene, we know the West Antarctic Ice Sheet was <a href="https://www.nature.com/articles/nature07867" target="_blank">significantly smaller</a> and global average temperatures were about 3℃ warmer than today. Summer temperatures in high northern latitudes were up to 14℃ warmer.</p><p>This may seem like a lot but modern observations show strong <a href="https://journals.ametsoc.org/jcli/article/23/14/3888/32547" target="_blank">polar amplification</a> of warming: a 1℃ increase at the equator may raise temperatures at the poles by 6-7℃. It is one of the reasons why Arctic sea ice is disappearing.</p>
Impacts in New Zealand and Australia<p>In the Australian region, there was no Great Barrier Reef, but there may have been <a href="https://link.springer.com/content/pdf/10.1007/BF02537376.pdf" target="_blank">smaller reefs along the northeast coast of Australia</a>. For New Zealand, the partial melting of the West Antarctic Ice Sheet is probably the most critical point.</p><p>One of the key features of New Zealand's current climate is that Antarctica is cut off from global circulation during the winter because of the big <a href="https://www.tandfonline.com/doi/abs/10.3402/tellusa.v54i5.12161" target="_blank">temperature contrast</a> between Antarctica and the Southern Ocean. When it comes back into circulation in springtime, New Zealand gets strong storms. Stormier winters and significantly warmer summers were likely in the mid-Pliocene because of a weaker polar vortex and a warmer Antarctica.</p><p>It will take more than a few years or decades of carbon dioxide concentrations at 400ppm to trigger a significant shrinking of the West Antarctic Ice Sheet. But recent studies show that <a href="http://nora.nerc.ac.uk/id/eprint/521027/" target="_blank">West Antarctica is already melting</a>.</p><p>Sea-level rise from a partial melting of West Antarctica could easily exceed a meter or more by 2100. In fact, if the whole of the West Antarctic melted it could <a href="http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.695.7239&rep=rep1&type=pdf" target="_blank">raise sea levels by about 3.5 meters</a>. Even smaller increases raise the risk of <a href="https://www.pce.parliament.nz/publications/preparing-new-zealand-for-rising-seas-certainty-and-uncertainty" target="_blank">flooding in low-lying cities</a> including Auckland, Christchurch and Wellington.</p>
- Scientists Sound the Alarm: CO2 Levels Race Past Point of No Return ›
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By Jo Harper
Investment in U.S. offshore wind projects are set to hit $78 billion (€69 billion) this decade, in contrast with an estimated $82 billion for U.S. offshore oil and gasoline projects, Wood Mackenzie data shows. This would be a remarkable feat only four years after the first offshore wind plant — the 30 megawatt (MW) Block Island Wind Farm off the coast of Rhode Island — started operating in U.S. waters.
Corporates Shift<p>Helping to drive offshore growth, U.S. corporate buyers <a href="https://www.dw.com/en/cities-leading-the-transition-to-renewables/a-42850621" target="_blank">are increasingly relying on wind energy to power their businesses</a>. Walmart and AT&T are the two top corporate wind buyers, while 14 newcomers entered the wind market in 2019, including Estée Lauder and McDonald's.</p><p>"Oil and gas companies have jumped into the U.S. offshore wind market, where they can transfer expertise in offshore fossil fuel development to clean energy investments," says Max Cohen, principal analyst, Americas Power & Renewable research at Wood Mackenzie. Many international oil and gas companies have already recognized this huge potential and entered the US offshore wind market, including Orsted, Equinor and Shell.</p><p>"Given the recent tumult in oil prices, fossil fuel companies may more and more be looking to diversify their portfolios, particularly with assets that are contracted or offer returns uncorrelated with oil and gas," Cohen says. "Offshore wind is an area where they may have a comparative advantage, and they can then leverage the experience with that technology to make the leap to onshore wind, solar, and other renewable technologies," he says.</p>
East Coast leads the way<p>"There is enormous opportunity, especially off the East Coast, for wind. I am very bullish," said former Interior Secretary Ryan Zinke. "Market excitement is moving towards offshore wind. I haven't seen this kind of enthusiasm from industry since the Bakken shale boom," he said.</p><p>Offshore wind initiatives require excessive upfront spending: a 250 MW venture costs about $1 billion, based on International Energy Agency data, but as costs fall the tipping point after which costs fall faster gets nearer</p><p>"The opportunity has been created by Northeastern states seeing the large price declines for offshore wind in Europe," says Cohen. Onshore wind is historically the lowest cost renewable resource, but is at its most expensive in the Northeast, he adds. "But costs are falling slower than for other technologies," he says.</p>
Jobs and Coastal Revitalization<p>U.S. wind energy now supports 120,000 US jobs and 530 domestic factories. A study by the University of Delaware predicted that the supply chain needed to build offshore turbines to feed power to seven East Coast states by 2030 would generate nearly $70 billion in economic activity and at least 40,000 full-time jobs. An American Wind Energy Association's (AWEA's) March 2020 report estimated that developing 30,000 MW of offshore wind along the East Coast could support up to 83,000 jobs and $25 billion in annual economic output by 2030.</p><p>Having said that, not all of the jobs are American jobs. The offshore wind developers with commercial leases in the US are all foreign companies. There is growing interest from the shipbuilding sector in the Gulf of Mexico in partnering with offshore wind companies to provide services. As a result, some of the US oil trade associations have submitted comments supporting certain aspects of offshore wind. "However, it is unclear to what extent offshore wind developers plan to use US vessels and crew, and the existing projects did not incorporate US vessels or labor at all," Hawkins says.</p>
- World's Cheapest Offshore Wind Farm to Power 600,000 Homes ... ›
- Offshore Wind Power Could Produce More Electricity Than World ... ›
The COVID-19 pandemic has revealed both the strengths and limitations of globalization. The crisis has made people aware of how industrialized food production can be, and just how far food can travel to get to the local supermarket. There are many benefits to this system, including low prices for consumers and larger, even global, markets for producers. But there are also costs — to the environment, workers, small farmers and to a region or individual nation's food security.
- UN: Acute Food Shortages Worldwide May Double Due to COVID-19 ›
- The Climate Crisis Is 'a Perfect Storm' Headed for the World's Food ... ›
By Joe Leech
The human body comprises around 60% water.
It's commonly recommended that you drink eight 8-ounce (237-mL) glasses of water per day (the 8×8 rule).
1. Helps Maximize Physical Performance<p>If you don't stay hydrated, your physical performance can suffer.</p><p>This is particularly important during intense exercise or high heat.</p><p>Dehydration can have <a href="https://www.healthline.com/health/how-to-tell-if-youre-dehydrated" target="_blank">a noticeable effect</a> if you lose as little as 2% of your body's water content. However, it isn't uncommon for athletes to lose as much as 6–10% of their water weight via sweat.</p><p>This can lead to altered body temperature control, reduced motivation, and increased fatigue. It can also make exercise feel much more difficult, both physically and mentally.</p><p>Optimal hydration has been shown to prevent this from happening, and it may even reduce the <a href="https://www.healthline.com/health/oxidative-stress" target="_blank">oxidative stress</a> that occurs during high intensity exercise. This isn't surprising when you consider that muscle is about 80% water.<a href="https://pubmed.ncbi.nlm.nih.gov/19344695" target="_blank"><span></span></a></p><p>If you exercise intensely and tend to sweat, staying hydrated can help you perform at your absolute best.</p><p><strong>Summary</strong></p><p><strong></strong>Losing as little as 2% of your body's water content can significantly impair your physical performance.</p>
2. Significantly Affects Energy Levels and Brain Function<p>Your brain is strongly influenced by your hydration status.</p><p>Studies show that even mild dehydration, such as the loss of 1–3% of body weight, can impair many aspects of brain function.</p><p>In a study in young women, researchers found that fluid loss of 1.4% after exercise impaired both mood and concentration. It also increased the frequency of headaches.</p><p>Many members of this same research team conducted a similar study in young men. They found that fluid loss of 1.6% was detrimental to working memory and increased feelings of anxiety and fatigue.<a href="https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/mild-dehydration-impairs-cognitive-performance-and-mood-of-men/3388AB36B8DF73E844C9AD19271A75BF/core-reader" target="_blank"></a></p><p>A fluid loss of 1–3% equals about 1.5–4.5 pounds (0.5–2 kg) of body weight loss for a person weighing 150 pounds (68 kg). This can easily occur through normal daily activities, let alone during exercise or high heat.</p><p>Many other studies, with subjects ranging from <a href="https://www.healthline.com/health/parenting/signs-of-dehydration-in-toddlers" target="_blank">children</a> to <a href="https://www.healthline.com/health/symptoms-of-dehydration-in-elderly" target="_blank">older adults</a>, have shown that mild dehydration can impair mood, memory, and brain performance.</p><p><strong>Summary</strong></p><p><strong></strong>Mild dehydration (fluid loss of 1–3%) can impair energy levels, impair mood, and lead to major reductions in memory and brain performance.</p>
3. May Help Prevent and Treat Headaches<p>Dehydration can trigger <a href="https://www.healthline.com/health/dehydration-headache" target="_blank">headaches</a> and migraine in some individuals.<span></span></p><p>Research has shown that a headache is one of the most common symptoms of dehydration. For example, a study in 393 people found that 40% of the participants experienced a headache as a result of dehydration.</p><p>What's more, some studies have shown that drinking water can help relieve headaches in those who experience frequent headaches.</p><p>A study in 102 men found that drinking an additional 50.7 ounces (1.5 liters) of water per day resulted in significant improvements on the Migraine-Specific Quality of Life scale, a scoring system for <a href="https://www.healthline.com/health/migraine-symptoms" target="_blank">migraine symptoms</a>.<a href="https://academic.oup.com/fampra/article/29/4/370/492787" target="_blank"></a></p><p>Plus, 47% of the men who drank more water reported headache improvement, while only 25% of the men in the control group reported this effect.<a href="https://academic.oup.com/fampra/article/29/4/370/492787" target="_blank"></a></p><p>However, not all studies agree, and researchers have concluded that because of the lack of high quality studies, more research is needed to confirm how increasing hydration may help improve headache symptoms and decrease headache frequency.<a href="https://pubmed.ncbi.nlm.nih.gov/26200171" target="_blank"></a></p><p><strong>Summary</strong></p><p><strong></strong>Drinking water may help reduce headaches and headache symptoms. However, more high quality research is needed to confirm this potential benefit.</p>
4. May Help Relieve Constipation<p><a href="https://www.healthline.com/health/constipation" target="_blank">Constipation</a> is a common problem that's characterized by infrequent bowel movements and difficulty passing stool.</p><p>Increasing fluid intake is often recommended as a part of the treatment protocol, and there's some evidence to back this up.</p><p>Low water consumption appears to be a risk factor for constipation in both younger and older individuals.</p><p>Increasing hydration may help decrease constipation.</p><p><a href="https://www.healthline.com/nutrition/mineral-water-benefits" target="_blank">Mineral water</a> may be a particularly beneficial beverage for those with constipation.</p><p>Studies have shown that mineral water that's rich in magnesium and sodium improves bowel movement frequency and consistency in people with constipation.<a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC5334415" target="_blank"></a></p><p><strong>Summary</strong></p><p><strong></strong>Drinking plenty of water may help prevent and relieve constipation, especially in people who generally don't drink enough water.</p>
5. May Help Treat Kidney Stones<p>Urinary stones are painful clumps of mineral crystal that form in the urinary system.</p><p>The most common form is <a href="https://www.healthline.com/health/kidney-stones" target="_blank">kidney stones</a>, which form in the kidneys.</p><p>There's limited evidence that water intake can help prevent recurrence in people who have previously gotten kidney stones.<a href="https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004292.pub3/full" target="_blank"></a></p><p>Higher fluid intake increases the volume of urine passing through the kidneys. This dilutes the concentration of minerals, so they're less likely to crystallize and form clumps.</p><p>Water may also help prevent the initial formation of stones, but studies are required to confirm this.</p><p><strong>Summary</strong></p><p><strong></strong>Increased water intake appears to decrease the risk of kidney stone formation.</p>
6. Helps Prevent Hangovers<p>A hangover refers to the unpleasant symptoms experienced after drinking <a href="https://www.healthline.com/nutrition/alcohol-good-or-bad" target="_blank">alcohol</a>.</p><p>Alcohol is a diuretic, so it makes you lose more water than you take in. This can lead to dehydration.</p><p>Although dehydration isn't the main cause of hangovers, it can cause symptoms like thirst, fatigue, headache, and dry mouth.</p><p>Good ways <a href="https://www.healthline.com/nutrition/7-ways-to-prevent-a-hangover" target="_blank">to reduce hangovers</a> are to drink a glass of water between drinks and have at least one big glass of water before going to bed.</p><p><strong>Summary</strong></p><p><strong></strong>Hangovers are partly caused by dehydration, and drinking water can help reduce some of the main symptoms of hangovers.</p>
7. Can Aid Weight Loss<p>Drinking plenty of water can help you <a href="https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible/" target="_blank">lose weight</a>.</p><p>This is because water can increase satiety and boost your metabolic rate.</p><p>Some evidence suggests that increasing water intake can promote weight loss by slightly increasing your metabolism, which can increase the number of calories you burn on a daily basis.</p><p>A 2013 study in 50 young women with overweight demonstrated that drinking an additional 16.9 ounces (500 mL) of water 3 times per day before meals for 8 weeks led to significant reductions in body weight and body fat compared with their pre-study measurements.</p><p>The timing is important too. Drinking water half an hour before meals is the most effective. It can make you feel more full so that you <a href="https://www.healthline.com/nutrition/35-ways-to-cut-calories" target="_blank">eat fewer calories</a>.</p><p>In one study, dieters who drank 16.9 ounces (0.5 liters) of water before meals lost 44% more weight over a period of 12 weeks than dieters who didn't drink water before meals.</p>
The Bottom Line<p>Even mild dehydration can affect you mentally and physically.</p><p>Make sure that you <a href="https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day" target="_blank">get enough water each day</a>, whether your personal goal is 64 ounces (1.9 liters) or a different amount. It's one of the best things you can do for your overall health.</p>
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Since even moderate-intensity workouts offer a slew of benefits, walking is a good choice for people looking to stay healthy.
How to Rock Your Walk<p>Walking isn't just fun and healthy. It's accessible.</p><p>"Walking is cheap," says Dr. John Paul H. Rue, a sports medicine doctor at <a href="https://mdmercy.com/" target="_blank">Mercy Medical Center in Baltimore</a>. "You can do it anywhere at any time; [it] requires little to no special equipment and has many of the same cardio benefits as running or other more intense workouts."</p><p>Want to up your walking game? Try the tips below.</p>
Use Hand Weights<p>Cardio and strength training can go hand-in-hand when you add weights to your walk.</p><p>A <a href="https://journals.lww.com/acsm-msse/Fulltext/2019/03000/Associations_of_Resistance_Exercise_with.14.aspx" target="_blank">2019 study</a> found that weight training is good for your heart, and <a href="https://www.mayoclinicproceedings.org/article/S0025-6196(17)30167-2/abstract" target="_blank">research</a> shows it reduces the risk of developing a <a href="https://www.healthline.com/health/nutrition-metabolism-disorders" target="_blank">metabolic disorder</a> by 17 percent. People with metabolic disorders have a higher chance of being diagnosed with high cholesterol, high blood pressure, and diabetes.</p><p>Rue suggests not carrying weights for your entire walk.</p><p>"Hand weights can give you an added level of energy burning, but you have to be careful with these because carrying [them] over a long period of time or while walking could actually lead to some overuse injuries," he says.</p>
Make It a Circuit<p>As another option, consider doing a circuit. First, put a pair of dumbbells on your lawn or somewhere in your home. Walk around the block once, then stop and do some bicep curls and tricep lifts before walking around the block again.</p><p>Rue recommends <a href="https://www.healthline.com/health/exercise-fitness/running-with-weights" target="_blank">avoiding ankle weights</a> during cardio workouts, as they force you to use your quadriceps rather than hamstrings. They can also cause muscle imbalance, according to the <a href="https://www.health.harvard.edu/staying-healthy/wearable-weights-how-they-can-help-or-hurt" target="_blank">Harvard Health Letter</a>.</p>
Find a Fitness Trail<p>Strength training isn't limited to weights. You can get stronger by <a href="https://www.healthline.com/health/bodyweight-workout" target="_blank">simply using your body</a>.</p><p>Often found at parks, fitness trails are obstacle courses with equipment for pullups, pushups, rowing, and stretches to build upper and lower body strength.</p><p>Try searching "fitness trails near me" online, checking out your local parks and recreation website, or calling the municipal office to <a href="https://calisthenics-parks.com/" target="_blank">find one</a>.</p>
Recruit a Friend<p>People who workout together stay healthy together.</p><p><a href="https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-017-0584-3" target="_blank">One study</a> showed that older adults who exercised with a group improved or maintained their functional health and enjoyed their lives more.</p><p>Enlist the help of a walking buddy with a regimen you aspire to have. If you don't know anyone in your area, apps like <a href="https://www.strava.com/" target="_blank">Strava</a> have social networking features so you can get support from fellow exercisers.</p>
Try Meditation<p>According to the <a href="https://www.nccih.nih.gov/research/statistics/nhis/2017" target="_blank">2017 National Health Interview Survey</a>, published by the National Institutes of Health, meditation is on the rise, and for good reason.</p><p>Researchers <a href="https://pubmed.ncbi.nlm.nih.gov/29616846/" target="_blank">found</a> that mind-body relaxation practices can regulate inflammation, <a href="https://www.healthline.com/health/biological-rhythms" target="_blank">circadian rhythms</a>, and <a href="https://www.healthline.com/health/glucose" target="_blank">glucose</a> metabolism, as well as lower <a href="https://www.healthline.com/health/high-blood-pressure-hypertension" target="_blank">blood pressure</a>.</p><p>"Any form of exercise can be turned into a meditation of some type, either by the surroundings you are walking in, like a park or trail, or by blocking out the outside world with music on your headphones," Rue says.</p><p>You can also play a podcast or download an app like <a href="https://www.headspace.com/headspace-meditation-app" target="_blank">Headspace</a> that has a library of guided meditations to practice while you walk.</p>
Do Fartlek Walks<p>Typically used in running, fartlek intervals alternate periods of increased and decreased speed. These are <a href="https://www.healthline.com/nutrition/benefits-of-hiit" target="_blank">high-intensity interval training (HIIT)</a> workouts, which allow exercisers to accomplish more in less time.</p><p><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075" target="_blank">One study</a> showed that 10-minute interval training improved <a href="https://www.healthline.com/health/metabolic-syndrome" target="_blank">cardiometabolic</a> health, or lowered the risk of heart disease, stroke, and diabetes, just as well as working out at a continuous pace for 50 minutes.</p><p><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0111489" target="_blank">Research</a> also shows that HIIT workouts increase muscle <a href="https://www.healthline.com/health/fast-twitch-muscles" target="_blank">oxidative</a> capacity, or the ability to use oxygen. To do a fartlek walk, try walking at an increased pace for 3 minutes, slow down for 2 minutes, and repeat.</p>
Gradually Increase Pace<p>A faster walking pace is associated with a lower risk of <a href="https://www.healthline.com/health/copd" target="_blank">chronic obstructive pulmonary disease (COPD)</a> and respiratory diseases, according to a <a href="https://pubmed.ncbi.nlm.nih.gov/30303933/" target="_blank">2019 study</a>.</p><p>Still, it's best not to go from a stroll to an Olympic-worthy power walk in a day. Instead, increase your pace gradually to prevent injury.</p><p>"Start by walking at a brisk pace for about 10 minutes per day, 3 to 5 days per week," Rue says. "Once you've done this for a few weeks, increase your time by 5 to 10 minutes per day until you get to 30 minutes."</p>
Add Stairs<p>You've likely heard that taking the stairs instead of an elevator is a way to add more movement into your daily routine. It's also a way to step up your walking. Stair climbing has been shown to <a href="https://www.sciencedirect.com/science/article/pii/S2211335519301123?via%3Dihub" target="_blank">decrease the risk of mortality</a> and can easily add a bit more challenge to your walk.</p><p>If you don't have stairs in your home, you can often find them outside a local municipal building, train station, or at a high school stadium.</p>
Is Your Walk a True Cardio Workout?<p>Not all walks are equal. A walk that's too leisurely may not provide enough burn to qualify as cardio. To see if you're getting a good workout, try to <a href="https://www.healthline.com/health/how-to-check-heart-rate" target="_blank">measure your heart rate</a> using a monitor.</p><p>"A target goal for a good walking workout heart rate is about 50 to 70 percent of your maximum heart rate," Rue says, adding that maximum heart rate is <a href="https://www.healthline.com/health/fitness-exercise/fat-burning-heart-rate" target="_blank">typically calculated</a> by 220 beats per minute minus your age.</p><p>You can also monitor how easily you can carry on a conversation while you walk to gauge your heart rate.</p><p>"If you can walk and carry on a normal conversation, that's probably a lower intensity walk," says Rue. "If you are slightly breathless but can still have a conversation, that's probably a moderate workout. If you are out of breath and can't talk normally, that's a vigorous workout."</p>
Takeaway<p>By shaking up your routine, you can add excitement to your workout and reap even more rewards than a basic walk provides. Increasing the pace and intensity of a workout will make it more effective.</p><p>Simply pick your favorite variation to add some spice to your next walk.</p>
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