By Emily Pontecorvo and Naveena Sadasivam
On a spring weekend morning a few weeks ago, Judy Kelly stepped outside of her house in Broomfield, Colorado, to grab the newspaper when her nose perked up. It smelled like something was burning.
Kelly, who's 73, lives in an upscale, 55-and-up retirement community called Anthem Ranch, which sits below the foothills of the Rocky Mountains. The 1,300-home development is manicured and quiet, with green lawns and landscaped roads that flower out into smaller cul-de-sacs. Its active residents enjoy their own private fitness center, pool, movie theater, and more than 90 clubs that meet in a central community center. But about a quarter of a mile away from the southern border of this retirement dreamland sits a circle of fortress-like walls that enclose the Livingston fracking site, which contains 18 wells owned by Extraction Oil and Gas.
Kelly is among more than 200 Broomfield residents who have submitted complaints to the city since November, reporting chemical smells and symptoms like headaches, burning eyes, and nosebleeds that they believe are caused by oil and gas activity in the area.
An excerpt from an email sent to the city by a resident concerned about the Livingston fracking site.
When she notified the city about the smell that morning, she was told that a city inspector had been on the site already and nothing was wrong. But Kelly was on high alert. Just a few days earlier, Extraction had begun "flowback," a part of the fracking process that is associated with some of the highest emission rates of carcinogenic chemicals like benzene. Even under normal circumstances, flowback scared Kelly, who had followed the devastation in neighboring Weld County when one of Extraction's wells exploded during the process in 2017, causing a major fire and injuring a worker. Kelly and her husband, who has pulmonary interstitial fibrosis, a lung disease, had planned on leaving town to stay with their son when flowback at Livingston began.
The COVID-19 pandemic threw a wrench in those plans. On March 25, when Colorado Governor Jared Polis issued a statewide stay-at-home order to stop the coronavirus's spread, Kelly and her neighbors were suddenly trapped, trying to avoid one health hazard while worrying about being exposed to another. After all, fracking remained a "critical" business, according to the state.
"Where am I going to go?" Kelly asked. "I can't go to a hotel. I can't risk that with my husband. I have nowhere to go now."
Kelly's dilemma is not unique. Across the country, millions of people live within half a mile of fracking sites and other oil and gas activity and are exposed to a slew of toxic chemicals in their day-to-day lives. Researchers have found that those living close to fracking are more likely to suffer from cardiovascular and respiratory illnesses — the very underlying conditions that make them more vulnerable to the most severe outcomes from COVID-19. While many residents may have found ways to seek respite from these toxic emissions during normal times — whether it was working or going to school elsewhere, or simply moving in with friends and family during the most intense periods of activity — those options went out the window when state governors began announcing stay-at-home orders.
For its part, Extraction says that Anthem Ranch residents have nothing to worry about. The company did not respond to Grist's detailed list of questions, but in legal filings and public testimony it has stated that the new technology it uses for flowback has been shown to keep emissions far below the levels associated with traditional techniques. In a complaint filed in a Colorado court, the company's lawyers said that the "anxiety and stress" experienced by Broomfield residents was "self-induced."
Broomfield vs. Extraction
The unsettling bind that the stay-at-home order put many residents in was not lost on Laurie Anderson, a Broomfield city councilwoman who lives just half a mile from the fracking site in another neighborhood called Anthem Highlands. The night Governor Polis' order came down, a special meeting of the city council was scheduled to discuss the potential dangers of work continuing at the Livingston site during the pandemic. The council decided to draft a proposal ordering Extraction to postpone flowback — a process where the chemical-laden water used to fracture open the shale flows back to the surface and must be collected, treated, and disposed of — until the stay-at-home order was lifted.
"The thought was to protect these residents, to delay flowback, understanding that it has to happen because they've already fracked these wells," said Anderson, who is also an organizer for Moms Clean Air Force, a national advocacy group that fights polluters. "It was only going to delay them for a couple weeks."
Of particular concern was Anthem Ranch, where the median age is 70 years old. The city's public health staff drafted up an order and included data showing that people over 65 are more susceptible to COVID-19 complications, that the top symptom reported by older Broomfield residents in the city's oil and gas complaint system was "anxiety/stress," and that stress and anxiety are linked to poor health outcomes in general.
But two days later, before the council could discuss the draft proposal, Extraction headed them off at the pass. The company secured a temporary restraining order from the Seventeenth Judicial District Court in Colorado, which prohibited the city from halting or delaying its operations. According to court documents, Extraction alleged that the city was acting in bad faith, trying to "shut down Extraction's operations not because they pose any real health risk, but because they are unpopular." Then, on March 30, the company filed an official complaint with the district court against the city, seeking damages for a breach of contract.
It's true that this was far from the first time Broomfield had tried to interfere with Extraction's … extraction. The city has battled the company at every stage of the drilling process in response to complaints from residents about odors, health symptoms, and noise.
An excerpt from an email sent to the city by a resident concerned about the Livingston fracking site.
Several times the city has contacted the Colorado Oil and Gas Conservation Commission (COGCC), a state regulatory body, to address those complaints. According to Megan Castle, a COGCC spokesperson, the agency intervened once in response to a noise issue and a second time to request the company swap drilling fluids which were causing odor complaints. Castle said the agency has conducted additional noise monitoring and did not find that the site was out of compliance with state regulations.
Andrew Bare, a spokesperson for the Colorado Department of Public Health and Environment, said that the nature of some of the complaints — such as odors that would likely have dissipated by the time inspectors reached the site — made taking action against Extraction "difficult." Bare said that the agency sent a mobile air monitoring lab to the site in response to residents' concerns and that the lab will remain near the Livingston site for at least another two weeks.
In legal documents, Extraction claims it has gone above and beyond the best management practices required by its operating agreement with the city, including investing more than $250 million on a "Next Generation Flowback" system to reduce emissions during the two to three months flowback is expected to last. At the public meeting last month, representatives from the company explained to the council that instead of storing and processing the flowback fluid on site, the company would ship it via pipeline to a facility in Weld County. They asserted that the design eliminates "99.9 percent of emissions" and significantly reduces the duration of the flowback phase. Later at the meeting, Barbara Ganong, a petroleum engineer who was hired by the city as a consultant, asserted that Extraction's decision to pipe fracking fluids offsite represented a "paradigm shift."
Air quality experts hired by the city gave a presentation showing that without this new closed system, emissions during flowback could have been 31 times higher than during fracking. Still, when they measured emissions during flowback at another Extraction well in a less populated part of town, they said emissions were still double those during fracking, even with the new system.
Broomfield residents interviewed by Grist were not reassured by Extraction's new technology. Kelly said the company told Broomfield that it was using the latest technology in every step of the process so far, but that the city has nevertheless had to step in multiple times after residents complained of noise and health symptoms.
"They've done nothing to make me feel like I can trust them and trust what they say," said Elizabeth Lario, who lives with her husband and daughter in the Wildgrass neighborhood a little less than a mile south of the Livingston site. Lario said she and her family have experienced migraines, nose bleeds, stress and anxiety, and throat irritation since drilling began last summer.
Broomfield fought the company's restraining order, and on April 6, the same judge who originally issued the temporary order agreed to dissolve it. He found that it was granted too soon, considering the city had not even officially taken action to delay or halt Extraction's operations yet. But the judge also issued a warning: If Broomfield exercised its regulatory powers in a way that was "arbitrary and capricious and not rationally related to combating the spread of COVID-19," it would be back where it started, facing more legal action from Extraction.
The judge's warning created a new problem for Broomfield: The city's order was designed to protect public health, but it had nothing to do with preventing the spread of the virus.
Two days after the judge dissolved the restraining order, the city council finally put its public health order to a vote, but by that point, it had become harder to justify. Anderson and other city council members tried to rewrite the order in a way that didn't flout the judge's ruling. If they did, they thought Extraction was likely to take them to court again and the restraining order might be reinstated.
"I kept thinking we'll find a way forward," said Anderson. "But sometime between that Tuesday and Wednesday it became clear that there just wasn't a way forward that wouldn't result in a legal battle."
Ultimately, Anderson and the majority of the council voted the public health order down 9 to 1.
It was a devastating blow for Kelly and some other residents. As a member of the League of Oil and Gas Impacted Coloradans, a nonprofit representing community groups and residents affected by fracking, Kelly has been at the forefront of the battle with Extraction, and in the past, the city has taken bold action to protect residents. While her home is about a mile from the Livingston site, she said she's most worried about some of her neighbors who are as close as a quarter-mile from the site.
"People that I've gotten to know over the last … almost seven years, who I really care about, are very close to it," she said. "And it scares me to death."
‘Why Didn’t You Protect Us?’
Leading up to that final vote, the city council was flooded with emails begging them to forge ahead with the public health order. After it decided to drop the issue, community members were on edge. Kelly said she understands why the city did what it did. But others are incredibly frustrated with the outcome. "I get so many calls from people that say, 'why didn't you protect us?'" she said. "They're so concerned about their health that they would have rather seen us in court."
One concern is what residents will do in case there is an emergency, like a major emissions release or an explosion like the one in Weld County. The Broomfield police department has told families that live within a half-mile of the site to keep a bag packed in case an evacuation is necessary. But Elizabeth Lario is not sure where her family would go. Under normal circumstances, the city's emergency shelter is its recreation center, but as long as social distancing is necessary, that no longer feels like a safe option. "The evacuation plan is to wait and hear what the evacuation plan is," Lario said.
An excerpt from an email sent to the city by a resident concerned about the Livingston fracking site.
On April 13, the Broomfield Office of Emergency Management held a telephone town hall to present evacuation instructions. Residents told Grist that instructions on where they should go were not very clear, and that the evacuation plan was fluid depending on the scale of emergency and the status of the pandemic. "It was a plan left in chaos, in my opinion, that fortunately hasn't had to be used," said Anderson.
The Broomfield police department told Grist that it uses a cell phone alert system for emergency notification. An "Emergency Management Update" powerpoint created by the department instructs residents to "follow the instructions you receive" and monitor the situation on the city's social media accounts. In the case of an evacuation, it says to go to the home of a family member or friend — and to go to the recreation center only if needed. The department advises that residents who do elect to evacuate to the recreation center remain in their cars "if quarantined/isolated."
Not all of Broomfield's citizens are worried about the fracking site. In fact, some actively opposed the city's idea to delay Extraction's work. Anderson said there had been pressure from residents who felt that the city was already wasting too many public dollars on its clashes with the company, and worried that another lawsuit could bankrupt the city. A former council member accused the city of conducting a witch hunt.
Broomfield has indeed spent a significant amount of money on oil and gas oversight, including hiring additional personnel, outside counsel, and consultants. It has also deployed systems to monitor air quality and noise. The Broomfield Enterprise, a local newspaper, reported that the city spent $1.8 million in 2018, $1.5 million in 2019, and is expected to spend $3.1 million this year just on oil and gas-related personnel and programs. The city has approved approximately $1.5 million for air quality monitoring contracts in 2020 alone.
Broomfield's air monitoring system is impressive, given that it's a city of only about 70,000 people. The city currently has 11 new sensors set up to monitor emissions, as well as two mobile air quality laboratories and a mobile "plume tracker" — a Chevy Tahoe equipped to measure real-time methane concentrations in the air — from Colorado State University that will be deployed periodically. The city's sensors do not measure the specific amount of benzene and other harmful compounds in the air, but they set off "triggers" to take an air sample any time they register a spike in emissions.
Anderson hopes that collecting this data will give the town a clearer picture of the public health risks fracking poses to residential communities. She said that part of the reason the town's order was abandoned was due to a lack of data showing that flowback would put residents at greater risk. Now they are collecting that data — but by the time any potential harms come into focus, it will be too late. Residents will have been exposed.
"This community feels like guinea pigs, and I'm right there with them," she said. "We're doing things that we don't have the data to show that it's safe."
This story originally appeared in Grist and is republished here as part of Covering Climate Now, a global journalism collaboration strengthening coverage of the climate story.
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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 email@example.com
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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