34 Movies and Series to Inspire During COVID-19
By Danielle Nierenberg and Katie Howell
While COVID-19 is exposing fundamental flaws in the global food and agriculture system, it is creating the opportunity to reimagine honoring farmers and food workers and producing healthy, nutritious food. The virus is forcing people to press pause on their daily lives, so Food Tank has compiled a list of 34 movies and series to watch from home that remind us of the power of food.
This list may serve as a guide to help you learn about large- and small-scale agriculture, the relationship between diet and health, and the social and cultural implications of the food system. But these movies and series also offer hope. They show how individual choices can foster connections between people, and they may even inspire you to advocate for a more equitable food system during and after the pandemic.
1. 10 Billion – What’s on Your Plate? (2015)
By 2050, the global population is expected to hit 10 billion. This documentary from German film director Valentin Thurn looks at how we could feed that world. The film explores food production and distribution, analyzing potential solutions to meet the enormous demand on the global agriculture system. The most-viewed film in German cinemas in 2015, "10 Billion — What's on Your Plate?" provides a broad look into the issues in current food production and offers a glimpse of hope through innovation.
Where to watch it: Amazon Video, YouTube
2. Always Be My Maybe (2019)
"Always Be My Maybe" is a romantic comedy that follows a successful chef named Sasha as she reunites with her childhood best friend as an adult. During her stay in San Francisco to open a new restaurant, Sasha, played by Ali Wong, and her old friend rediscover their connection though eating, and she remembers the influence her friend's family had on her love of cooking. "Always Be My Maybe" shows Sasha's journey as she falls in love and reconnects to her Asian American culture.
Where to watch it: Netflix
3. A Tale of Two Kitchens (2019)
"A Tale of Two Kitchens" is about two restaurants — Cala in San Francisco and Contramar in Mexico City — owned and operated by acclaimed Mexican chef Gabriela Cámara. The film tells the stories of the restaurants' staff, alternating between personal accounts and shots of employees interacting with customers and preparing meals. "A Tale of Two Kitchens" offers an inspiring look into how people find personal and professional growth in the restaurant industry and how restaurants can become second homes for those that work in them.
Where to watch it: Netflix
4. Barbecue (2017)
Embarking on a journey across 12 countries, "Barbecue" tells a story of the culture behind grilling meat and how it brings people together. The film offers a portrait of those who stoke the flames, showing that barbecue is not just about the meat, but about the rituals, stories, and traditions that surround the process. "Barbecue" won the James Beard Award for Best Documentary in 2018.
Where to watch it: Netflix, Amazon Video, YouTube, Google Play
5. Before the Plate (2018)
Filmmaker Sagi Kahane-Rapport documents John Horne, Canadian chef and owner of the prestigious Toronto restaurant Canoe, as he follows each ingredient from one dish back to the farm they came from. "Before the Plate" offers a look into what it takes to grow and distribute food and the issues farmers face in today's food system.
Where to watch it: YouTube, Google Play, Amazon Video
6. Caffeinated (2015)
Working with coffee connoisseur Geoff Watts, this film explores the life cycle of a coffee seed, following the process from bean to mug. The film focuses on the social and cultural landscape around coffee and how it shapes the lives of thousands of individuals worldwide. "Caffeinated" filmmakers interview coffee farmers, roasters, and baristas to provide a comprehensive idea of all that goes into a cup of coffee.
Where to watch it: Amazon Video, Google Play
7. Cesar Chavez (2014)
"Cesar Chavez" is a biographical film that reconstructs the emergence of the United Farm Workers (UFW) in the 1960s. The film focuses on Chavez, co-founder of the UFW, whose commitment to secure a living wage for farm workers ignited social justice movements across America. The film inspired a "Follow Your Food" series by Participant Media and the Equitable Food Initiative as well as won an ALMA Award for Special Achievement in Film.
Where to watch it: Amazon Video, YouTube, Google Play
8. Chef Flynn (2018)
"Chef Flynn" tells the story of Flynn McGarry, who became famous after running a fully functional kitchen in his bedroom at age 10. The film chronicles McGarry as he outgrows his bedroom kitchen and sets out to join New York City's innovative culinary scene. With a focus on the relationship McGarry has with his mother, "Chef Flynn" shows how far McGarry was able to go with the support and dedication of his family.
Where to watch it: Amazon Video, Hulu, Google Play, YouTube
9. Chef’s Table (2015- )
From David Gelb, the filmmaker that created "Jiro Dreams of Sushi," comes "Chef's Table," a series that profiles professional chefs around the world. Each episode of "Chef's Table" spotlights a different chef as they share the personal stories that have inspired their culinary ventures. The series has won a variety of awards, including a James Beard Foundation Award and an International Documentary Association Award.
Where to watch it: Netflix
10. Cooked (2016- )
"Cooked" is a series based on Michael Pollan's book by the same name. In each episode, Pollan focuses on a different natural element — fire, water, air, and earth — and its relationship to cooking methods throughout history. "Cooked" brings together different aspects of cooking to show its ability to connect us all as human beings.
Where to watch it: Netflix
11. Dolores (2017)
"Dolores" documents the life of Dolores Huerta, co-founder of the first farm workers union, United Farm Workers (UFW). Filmmaker Peter Bratt chronicles Huerta's life from her childhood in Stockton, California, to her work with UFW and becoming a leading figure in the feminist movement. Huerta has often not been credited for her equal role in establishing UFW; "Dolores" argues this is because Huerta is a woman, and the film strives to spotlight her heroic efforts in the fight for social justice.
Where to watch it: Amazon Video, Google Play, YouTube
12. Eating Animals (2017)
Based on the 2009 book Eating Animals by Jonathan Safran Foer, filmmaker Christopher Quinn examines factory farming and its associated negative environmental and public health effects. "Eating Animals" spotlights farmers, activists, and innovators who are raising awareness about where our meat comes from and standing up to big companies to tell their stories.
Where to watch it: Amazon Video, YouTube, Google Play, Hulu
13. Ella Brennan: Commanding the Table (2017)
In the 1940's, New Orleans' food and drink business generated less than US$1 million a year; today it is a billion-dollar industry that attracts tourists from around the world to the city. Many credit the transformation to the Brennan family, guided by Ella Brennan. "Ella Brennan: Commanding the Table" tells the story of Ella Brennan and how she revolutionized creole cuisine and helped push it into American mainstream dining culture.
Where to watch it: Apple TV, Commanderspalace.com
14. El Susto! (2020)
"El Susto!" tells the story of a sugar tax in Mexico, implemented in an attempt to curb the prevalence of diabetes. The film documents the battle between public health activists and the corporate wealth of the "Big Soda" industry, offering a look into the reality of challenging powerful industries. The film premiers this May as part of the virtual Vermont International Film Festival.
Where to watch it: VIFF virtual cinema
15. Farmsteaders (2018)
"Farmsteaders" follows Nick Nolan and his family as they try to resurrect his grandfather's dairy farm in Ohio. Once a thriving agriculture economy, Nolan's rural community has given way to the pressures of agribusiness and corporate farming — left with unused fertile farmland, abandoned buildings, and skyrocketing health issues. "Farmsteaders" gives a voice to a new generation of family farmers, showing the hardships those who grow our food are having to endure.
Where to watch it: POV – link through movie website
16. Fed Up (2014)
Filmmaker Stephanie Soechtig and journalist Katie Couric investigate the role of the American food industry in rising obesity rates and diet-related diseases. "Fed Up" uncovers the sugar industry's influence on American dietary guidelines and argues that hidden sugar in processed foods is the root of the problem. With the tagline "Congress says pizza is a vegetable," the film shows how interactions between industry and government can directly affect the health of the nation.
Where to watch it: Amazon Video, YouTube, Tubi, Google Play
17. Food Chains (2014)
Supermarkets' buying power and farm contracts often set the substandard wages and conditions farm workers face. To improve their livelihood, The Coalition of Immokalee Workers demanded a penny more per pound of tomatoes picked. But Publix, Florida's largest grocery chain, refused. "Food Chains" follows farm workers in Immokalee, Florida, as they prepare for and launch the resulting hunger strike at Publix headquarters. The documentary aims to expose the exploitation of farm laborers and the complicity of corporations in the creation of conditions the filmmakers liken to modern-day slavery.
Where to watch it: Amazon Video, Tubi, YouTube
18. For Grace (2015)
"For Grace" tells the story of renowned chef Curtis Duffy as he builds his dream restaurant, Grace, at a difficult time in his personal life. Filmmakers Kevin Pang and Mark Helenowski offer a look into each step in opening the luxury dining spot, Duffy's troubled past, and how he came to seek refuge in the kitchen. "For Grace" gives a bittersweet look into the restaurant industry and the sacrifice it requires.
Where to watch it: Amazon Video, Google Play, YouTube, Apple TV
19. From Scratch (2020)
"From Scratch" follows chef, actor, and producer David Moscow as he travels worldwide making meals from scratch. Each episode begins with a chef presenting a dish that Moscow then has to hunt, gather, forage, and grow each ingredient to recreate. "From Scratch" reveals the overwhelming amount of work that brings each part of a meal into the kitchen.
Where to watch it: FYI
20. In Our Hands (2017)
This one-hour documentary takes viewers on a journey across the fields and farms of Britain. "In Our Hands" discusses diversity of the land, the importance of generational knowledge, and the need for innovation to create a more sustainable food system. A project by Black Bark Films and the Landworkers Alliance, the film advocates for sustainable methods and the rights of small producers through a feminist lens.
Where to watch it: Vimeo
21. Just Eat It (2014)
"Just Eat It" explores the enormous amount of food waste that exists in the supply chain – from farms and retail to an individual's home. The filmmakers pledge to quit grocery shopping and survive only on discarded food for six months. Featuring interviews with food waste experts and food writers, "Just Eat It" exposes the systematic obsession with perfect produce and confusing expiry dates that has ultimately cost billions of dollars in wasted food each year. The film has received multiple awards from film festivals across North America.
Where to watch it: Amazon Video, YouTube, Tubi, Google Play
22. Maacher Jhol (2017)
A Bengali film directed by Pratim D. Gupta, "Maacher Jhol" tells the story of a Paris-based chef returning to his home in Kolkata after 13 years. Challenged to cook a bowl of fish curry, a quintessential Bengali dish, the film shows the master-chef return to his roots and reconnect with his family.
Where to watch it: Netflix
23. Polyfaces: A World of Many Choices (2015)
"Polyfaces" documents the Salatins, a fourth-generation farming family, who moved from Australia to the Shenandoah Valley of Virginia in the United States to practice regenerative farming. The film follows the family for four years as they operate Polyface Farm without chemicals and provide food to 6,000 families within a three-hour radius. "Polyfaces" shows how working with nature, not against it, is a way to reconnect to the land and to the community.
Where to watch it: Amazon Video
24. Rotten (2018- )
Zero Point Zero and Netflix combined to produce "Rotten," a series that highlights the problems in the process of supplying food. With a human-centered narrative approach, each episode focuses on one food product, interviewing manufacturers, distributers, and others involved in the process. "Rotten" reveals the corruption, waste, and dangers involved with eating certain foods.
Where to watch it: Netflix
25. Salt Fat Acid Heat (2018)
"Salt Fat Acid Heat" follows chef and food writer Samin Nosrat as she travels the world to explore the core principles of cooking. Based on Nosrat's New York Times bestselling book of the same name, Nosrat uses each episode to travel to Italy, Japan, Mexico, and the United States, where she began her culinary career. "Salt Fat Acid Heat" helps the audience learn about each element of cooking and how to incorporate them into their own recipes.
Where to watch it: Netflix
26. SEED: The Untold Story (2016)
A winner of 18 film festival awards, "SEED: The Unknown Story" follows the story of farmers, scientists, lawyers, and indigenous seed keepers in their fight to defend seeds from the control of biotech companies. The film highlights the importance of the seed in the future of our food and presents a heartening story about the efforts to reintegrate an appreciation of seeds into our culture. "SEED" features Vandana Shiva, Dr. Jane Goodall, Andrew Kimbrell, Winona Laduke, and Raj Patel.
Where to watch it: Amazon Video, YouTube, Google Play
27. Soul of a Banquet (2014)
"Soul of a Banquet" shows the journey of Cecilia Chiang and how she introduced America to authentic Chinese food. Chiang opened The Mandarin, her internationally renowned restaurant in San Francisco, in 1961 and has since greatly influenced the culinary scene in the United States. Through interviews with Chiang as well as Alice Waters and Ruth Reichl, the film documents Chiang's life in Beijing, her move to the United States, and how she became a restaurateur.
Where to watch it: Hulu, Google Play, YouTube, Amazon Video
28. Sustainable (2016)
"Sustainable" investigates the economic and environmental instability of the current agriculture system and the actors in the food system who are working to change this. The film presents the leadership and knowledge of some prominent sustainable farmers around the United States, like Bill Niman, Klaas Martens and John Kempf, who are challenging the country to build a more ethical agriculture system. The film offers a story of hope, with a promise that our food system can be transformed into one that is sustainable for future generations.
Where to watch it: Amazon Video, YouTube
29. That Sugar Film (2014)
"That Sugar Film" looks at the impact of high-sugar diets on an Aboriginal community in Australia and travels to the United States to interview the world's sugar experts. When director Damon Gameau decides to test the effects of sugar on his own health, he consumes foods commonly perceived as healthy, revealing the prevalence of sugar in each item. The film documents how sugar has become the most dominant food in the world, infiltrating both our diets and culture.
Where to watch it: Amazon Video, Documentary Mania
30. The Biggest Little Farm (2018)
"The Biggest Little Farm" follows John and Molly Chester for eight years as they transition from city living to a 200-acre farm. Directed by John Chester, the film shows the couple start Apricot Lane Farms and follows the farm's expansion to include multiple animals and fruit and vegetable varieties. Through their work, the Chesters find that the importance of biodiversity extends far beyond the farm.
Where to watch it: YouTube, Google Play
31. The Heat: A Kitchen (R)evolution (2018)
Director Maya Gallus profiles seven female chefs as they face obstacles in a profession dominated by men. "The Heat: A Kitchen (R)evolution" shows how the culture of restaurant kitchens has bred toxic working conditions and how women are working to change it. Through the women's stories, the film documents the greater challenges female chefs face as they attempt to rise to the top of the restaurant industry.
Where to watch it: Tubi, YouTube, Google Play, Amazon Video
32. The Lunchbox (2013)
"The Lunchbox" tells the story of an unlikely friendship between a lonely housewife and a widower. The housewife, played by Nimrat Kaur, decides to prepare her husband creative, elaborate lunches, sending them along with a note through the famously complicated Mumbai lunch delivery system. The lunchbox ends up with the wrong man, played by the late Irrfan Khan. The housewife recognizes her mistake and sends Khan another note to apologize, starting a conversation between the two and sparking a relationship as they discuss life's joys and sorrows over the exchange of delicious meals.
Where to watch it: Amazon Video, YouTube, Google Play
33. Ugly Delicious (2018- )
"Ugly Delicious" combines travel, history, and cooking as award-winning chef David Chang takes the audience on a journal to culinary hot spots around the world. Each episode explores one dish or concept and tells the story of how it is made in different regions and how it has evolved over time. Chang brings guests, such as Jimmy Kimmel, Nick Kroll, and Peter Meehan, to join him as he celebrates different cultures through food.
Where to watch it: Netflix
34. Wasted! The Story of Food Waste (2017)
Executive-produced by the late Anthony Bourdain, filmmakers Anna Chai and Nari Kye aim to change the way people buy, cook, recycle, and eat food. "Wasted!" not only explores the effects of systematic food waste on the environment, but also offers potential solutions. The film follows some of the world's most influential chefs who create dishes from typically discarded items and features success stories from around the world. These efforts try to show the audience that any action, no matter how small, can contribute to the fight against food waste.
Where to watch it: Amazon Video, YouTube, Google Play, Vimeo
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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>
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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>
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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.
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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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