U.S. Quietly Removes 17 Sites From UN Biosphere Reserve Network
The U.S. has quietly withdrawn 17 sites from the UNESCO World Network of Biosphere Reserves program.
As first reported by National Geographic, the sites include a number of national forests, preserves and reserves from Alaska to the Virgin Islands (see list below). There were previously 47 biosphere reserves in the U.S.
The move was made during the International Coordinating Council of the Man and the Biosphere Programme meeting in Paris this week. Bulgaria also removed three sites.
"Prior to this year, a total of 18 sites had been removed from the program since 1997, by seven countries," National Geographic noted.
"It's not currently clear why the U.S. and Bulgaria asked to remove those sites: requests for comment have not yet been returned. In the past, sites were removed after countries were no longer able to meet the requirements of the program for protecting them."
According to the United Nations, biosphere reserves are nominated by national governments and remain under the sovereign jurisdiction of the states where they are located.
As detailed by the conservation nonprofit George Wright Society, the biosphere program was launched in the 1970s to establish internationally designated protected areas, help minimize the loss of biological diversity, raise awareness on how cultural diversity and biological diversity affect each other, and promote environmental sustainability.
But over the years, the program has been criticized by certain individuals and groups as—per this Infowars post—a United Nations "land grab" of American landmarks.
The George Wright Society writes:
"A large, almost bewildering variety of charges have been alleged about biosphere reserves. Many of these charges revolve around a basic fear and distrust of the United Nations. This category of objections includes such claims as the United Nations is poised to invade the United States, confiscate American land, impose some kind of 'new world order'� on citizens here, and so forth. There is no truth whatsoever to these charges."
The U.S. removed the following sites from the biosphere reserve program:
- Aleutian Islands National Wildlife Refuge - US Fish & Wildlife Service
- Beaver Creek Experimental Watershed - US Forest Service
- California Coast Ranges - University of California Natural Reserve System
- Carolinian South-Atlantic - Non-Game and Heritage Trust (South Carolina)
- Central Plains Experimental Range - USDA Agricultural Research Service
- Coram Experimental Forest - US Forest Service
- Desert Experimental Range - US Forest Service
- Fraser Experimental Forest - US Forest Service
- H.J. Andrews Experimental Forest - US Forest Service / Oregon State University
- Hubbard Brook - US Forest Service
- Konza Prairie Research Natural Area - Kansas State University
- Land Between the Lakes - US Forest Service
- Niwot Ridge Mountain Research Station - University of Colorado
- Noatak National Preserve - National Park Service
- Stanislas-Tuolumne Experimental Forest - US Forest Service
- Three Sisters Wilderness - US Forest Service
- Virgin Islands - National Park Service
The good news is that 23 new sites around the world were added to the network at the council meeting this week. These are the new designations, as detailed by UNESCO's official press release:
Mono Biosphere Reserve (Benin)—Located in the southwest of the country, this 9,462 ha site comprises ecosystems that include mangroves, wetlands, savannah and forests. It is home to notable biodiversity flagship species such as the dugong, or sea cows, hippos and two monkey species. Nearly 180,000 inhabitants live within the reserve, mostly from livestock and small scale farming of palm oil and coconuts, as well as fishing.
Mono Transboundary Biosphere Reserve (Benin/Togo)—Located in the southern parts of Benin and Togo, the 346,285 ha. site stretches over the alluvial plain, delta and coast of the Mono River. It brings together Benin's and Togo's national biosphere reserves of the same name and features a mosaic of landscapes and ecosystems, mangroves, savannahs, lagoons, and flood plains as well as forests, some of which are sacred. The biosphere reserve is home to some two million people, whose main activity is small-scale farming (palm oil and coconuts), livestock grazing, forestry and fishing.
Savegre Biosphere Reserve (Costa Rica)—This site is located on the central Pacific coast, 190 km from the capital, San José. This reserve has high biodiversity value, hosting 20% of the total flora of the country, 54% of its mammals and 59% of its birds. It has approximately 50,000 inhabitants, whose main activities are agriculture and livestock rearing. Crop production is significant in high altitude areas, including plantations of apple, pomegranate and avocado. During recent years, ecotourism has increased and has become a source of socio-economic growth in the region.
Moen Biosphere Reserve (Denmark)—This reserve consists of a series of islands and islets in the southern Baltic Sea, over approximately 45,118 ha. Its landscapes include woodlands, grasslands, meadows, wetlands, coastal areas, ponds and steep hills. This biosphere reserve includes a number of small villages, scattered farms and residential areas with a total population of some 45,806 inhabitants. The main activities are trade, agriculture, fishing and tourism.
La Selle - Jaragua-Bahoruco-Enriquillo Transboundary Biosphere Reserve (Dominican Republic / Haiti)—This biosphere reserve includes the reserves of La Selle in Haiti, designated in 2012, and Jaragua-Bahoruco in the Dominican Republic, designated in 2002. These two reserves represent ecological corridors divided by a political and administrative frontier. Bringing them together should allow better management of the environment.
Bosques de Paz Transboundary Biosphere Reserve (Ecuador/Peru)—Located in the southwest of Ecuador and in northwest of Peru, this site covers a total area of 1,616,988 ha. It includes territories of the western foothills of the Andes, with altitudes reaching up to 3,000 metres, which have generated a biodiversity with a high degree of endemism. The biosphere reserve includes the seasonally dry forests of Ecuador and Peru, which form the heart of the Endemic Region of Tumbes, one of the most important biodiversity hotspots of the world. This region has 59 endemic species, of which 14 are threatened. Most of its 617,000 inhabitants make a living from livestock and tourism.
Majang Forest Biosphere Reserve (Ethiopia)—Located in the west of the country, this biosphere reserve includes Afromontane forests in one of the most fragmented and threatened regions in the world. The landscape also includes several wetlands and marshes. At altitudes above 1,000 metres, vegetation chiefly consists of ferns and bamboo, while palm trees cover the lower areas. The biodiversity rich region is home to 550 higher plant species, 33 species of mammal and 130 species of birds alongside a human population of about 52,000.
Black Forest Biosphere Reserve (Germany)—Located in the south of the country, this biosphere reserve contains low mountain ranges, forests shaped by silviculture, lowland and mountain hay meadows and lowland moors. The total surface area of the site is 63,325 ha, 70% of which is forested. 38,000 inhabitants live in the area, which has preserved its traditions and maintain a significant craft industry. Sustainable tourism is widely encouraged.
San Marcos de Colón Biosphere Reserve (Honduras) – This site, which covers a surface area of 57,810 ha, is located some 12 km from the Nicaraguan border, at an altitude of 500 to 1700 metres. It is characterized by significant biodiversity and the presence of several endemic species of fauna. Eighteen villages are located on the site whose population numbers 26,350 inhabitants. Their principal activities include horticulture, fruit and coffee production, the growth of ornamental plants, cattle rearing and dairy production. The region is also known for its saddlery products (belts, harnesses, boots etc).
Tepilora, Rio Posada and Montalbo Biosphere Reserve (Italy)—Located in Sardinia, this biosphere reserve has a total surface area of over 140,000 ha, and presents mountainous areas to the west and a flat strip to the east, rivers and coastal areas. Around 50,000 people live on this site, which includes the Montalbo massif.
Sobo, Katamuki and Okue Biosphere Reserve (Japan)—This site, which is part of the Sobo-Katamuki-Okue mountain range, is characterized by precipitous mountains. Forests cover 85% of the 243,672 ha of the site, which is a hotspot of biodiversity in the region. The area has fewer than 100,000 inhabitants, whose livelihood comes from farming and exploiting forest resources, including wood production, shitake mushroom cultivation, and charcoal production.
Minakami Biosphere Reserve (Japan)—The site includes the central divide of the rivers of the island of Honshu formed by a 2,000 metre high backbone. Significant environmental differences between the eastern and western slopes, between mountainous and lowland areas create a distinct biological and cultural diversity. More than 21,000 people live in the reserve, which covers a total of 91,368 ha. Their main activities are agriculture and tourism.
Altyn Emel Biosphere Reserve (Kazakhstan)—This biosphere reserve covers the same areas as the Altyn Emel state national nature park, one of the country's protected areas, which is very important for the conservation of the region's biological diversity. It includes a large number of endemic plants. The site comprises deserts, riparian forests and floodplains of the Ili River, deciduous and spruce forests as well as salt marshes. The resident population of about 4,000 lives mainly from agriculture and cattle rearing as well as ecotourism and recreational tourism.
Karatau Biosphere Reserve (Kazakhstan)—Located in the central part of the Karatau ridgeway, a branch of Northwestern Tien Shan, one of the world's largest mountain ranges, the reserve covers a total surface area of 151,800 ha and is inhabited by 83,000 people. It is an extremely important natural complex for the conservation of West Tien Shan biodiversity. Karatau occupies first place among Central Asian regions in terms of its wealth of endemic species. The region's economy rests primarily on cattle rearing, agriculture, ecotourism and recreational tourism.
Indawgyi Biosphere Reserve (Myanmar)—Indawgyi Lake is the largest body of freshwater in Myanmar. With a total surface area of 133,715 ha, the site consists of a large open lake with floating vegetation areas, a swamp forest and seasonally flooded grasslands. The hills surrounding the lake are covered by subtropical moist broadleaf forests that harbour a number of threatened forest birds and mammals, including primates. The local population derives most of its income from farmlands bordering the lake.
Gadabedji Biosphere Reserve (Niger)—Located in the centre of the country, the site extends over an area of 1,413,625 ha. It comprises a mosaic of savannahs, depressions, pits and sand dunes. Its fauna includes mammals such as dorcas gazelle, pale fox, and golden jackal. The human population of the reserve belongs to two main ethnic groups, Touaregs and Peulhs, totalling close to 20,000 inhabitants, whose main activity is nomadic pastoralism.
Itaipu Biosphere Reserve (Paraguay)—Located in the east of the country, the reserve covers a surface area of over a million hectares. It comprises an area of semi-deciduous sub-tropical forest also known as the Upper Paraná Atlantic Forest. It is one of the most important ecosystems for the conservation of biological diversity on a global scale, due to its large number of endemic species, wealth of species and original cover. It is home to large predators such as harpies, jaguars, pumas and large herbivores such as tapirs. It has a permanent population of over 450,000 inhabitants.
Castro Verde Biosphere Reserve (Portugal)—Located in southern Portugal, in the hinterland of the Baixo Alentejo region, the biosphere reserve covers an area of almost 57,000 ha. It encompasses the most important cereal steppe area in Portugal, one of the most threatened rural landscapes in the Mediterranean region. It has a high degree of endemism in its flora. There is a bird community of some 200 species, including steppe birds such as the great bustard and endemic species such as the Iberian Imperial eagle, one of the most endangered birds of prey in the world. Some 7,200 inhabitants make a living from the extensive production of cereals and livestock rearing in the reserve.
Khakassky Biosphere Reserve (Russian Federation)—Located at the heart of the Eurasian continent and known for its rich biodiversity, more than 80 % of this biosphere reserve is covered by mountain-taiga. With a surface area of almost 2 million hectares, it is home to 5,500 permanent inhabitants. Sustainable forest management and agriculture, beekeeping and tourism are the main economic activities practised in the site.
Kizlyar Bay Biosphere Reserve (Russian Federation)—Kizlyar Bay is one of the largest bays in the Caspian Sea and one of the largest migratory routes for birds in Eurasia. It represents a diversity of marine, coastal and desert-steppe ecosystems, including populations of threatened animals, such as the Caspian seal, many species of birds and sturgeons. With a surface area of 354,100 ha, it has a permanent population of 1,600 inhabitants who depend on fishing, land use (grazing and haymaking), hunting and tourism.
Metsola Biosphere Reserve (Russian Federation)—Located at the border with Finland, the site comprises the Kostomukshsky reserve and contains one of the oldest intact north-taiga forests in Northwest Russia. Some 30,000 permanent inhabitants live in this biosphere reserve, with a surface area of 345,700 ha. The north-taiga forests are essential for the reproduction of many bird species. The local population lives from forestry, agriculture, fishing, hunting and gathering non-timber forest products.
Great Altay Transboundary Biosphere Reserve (Russian Federation / Republic of Kazakhstan)—The reserve is composed of the Katunskiy biosphere reserve (Russian Federation, designated in 2000) and the Katon-Karagay biosphere reserve (Kazakhstan, designated in 2014). With a surface area of over 1.5 million ha, the area is used for livestock rearing, grazing, red deer farming, fodder production and apiculture. Tourism, hunting, fishing, and the collection of non-timber forest products are also widespread.
Backo Podunavlje Biosphere Reserve (Serbia)—Located in the northwestern part of Serbia, this site, with a surface area of 176,635 ha, extends over the alluvial zones of the central Danube plain. It is composed of remnants of historic floodplains and human-made landscapes influenced by agriculture and human settlements. The floodplain includes alluvial forests, marshes, reed beds, freshwater habitats, alluvial wetlands, as well as flood-protected forests. The main activities of the 147,400 inhabitants are agriculture, forestry and industry.
Garden Route Biosphere Reserve (South Africa)—With a total area of 698,363 ha and a population of over 450,000, this site is part of the Cape Floristic Region biodiversity hotspot region. The Knysna estuary is of great importance for the conservation of this biodiversity. The eastern part of the biosphere reserve is characterised by the presence of wetlands in which farming practices and urban development could have a negative impact. Faunal diversity includes large mammals such as elephants, rhino and buffalo.
Jebel Al Dair Biosphere Reserve (Sudan)—This reserve is constituted of the Al Dair massif, composed of dry savannah woodlands, forested ecosystems and a network of streams. It is one of the last remaining areas with rich biodiversity in the semi-arid North Kordofan. The site numbers 112 plant species, most with medicinal and aromatic uses. There are also 220 bird species and 22 mammal and reptile species.
Mono Biosphere Reserve (Togo)—The site covering an area of 203,789 ha in the southeast of the country encompasses several coastal ecosystems—mangroves, wetlands, forests and flood plains, as well as farmlands used for small-scale production of palm oil and coconuts. There is also fishing and livestock rearing. The presence of sacred forests and isolated sacred trees is testimony to the vitality of the traditional cultural practices of the biosphere reserve's 1,835,000 inhabitants.
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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