Water

Beverages
Written By Brittyn Coleman, MS, RDN/LD

What is Water?

  • Despite being a vital nutrient, water is sometimes overlooked in the diet. Water is necessary for all of our organs to work properly. Insufficient water intake is a common cause of constipation in kids with autism.

  • Water is considered an essential liquid nutrient, meaning it must be consumed in the diet. 

  • Totaling at about 60%, water makes up the majority of our body weight. Water plays many roles acting as a building material for cells, a carrier for nutrient and waste transport, a thermoregulator, and is active in many other processes [3]. 

  • Higher water intake, along with fiber, has been associated with reduced problems of constipation as found by diet analysis surveys [6]. 

  • Water needs and requirements can fluctuate based on multiple factors including physical activity, climate, diet, and life stage [3]. 

  • The hydrogen boosting properties of hydrogen water, pure water with extra hydrogen molecules, have been shown to benefit symptoms of autism. Intermittent consumption of hydrogen water can reduce oxidative stress, improve mitochondrial function, and even alleviate some behavioral symptoms [1]. 

  • Studies suggest that the popularity of water fluoridation (adding fluoride), while effective in reducing dental cavities, could be associated with growing rates of ASD as fluoride acts as a neurotoxin [8]. Read more about this in the Fluoride note.

 
 

Nutrient Breakdown

While water does not contain a high nutritive value, water is an important source of hydration that supports functions throughout the body. Bottled drinking water often contains small amounts of minerals: 

Mineral values change depending on water source. Other water sources with varying mineral levels include distilled, mineral, and municipal tap water, as well as other vitamin-infused sports drinks.  

Fiji water, in particular, contains the nutrient Silica. It is proposed that silica reduces the oral absorption of aluminum and/or increases the excretion of this metal in the urine.

 
 

Water Filtration

Tap water may not be as clean as we think it is - in fact, since 2012, water utilities' testing has found pollutants in Americans' tap water, according to an EWG drinking water quality analysis of 32 million state water records that may be harmful to your health. Visit the EWG Tap Water Database to get the reports in your area.

We prefer Reverse Osmosis for most water supplies. Our favorite filters are AquaTru [NAC Members $150 off] or the Berkey.

  • AquaTru uses reverse osmosis to remove 82 toxic chemicals including lead, chromium 6, chlorine and chloramine, fluoride, pesticides (like glyphosate) and fertilizers, PFOA and PFOS, and others.

  • Berkey uses a gravity-run special filter that remove over 99.99% of viruses, pathogenic bacteria, heavy metals, pharmaceuticals, and countless more contaminants, all while, leaving in the minerals that your body needs!

 
 

Foods Containing Water

  • Water types & sources: bottled, tap or municipal, distilled, mineral, sparkling, and well water

  • Teas

  • Sports drinks

  • All vegetables & fruits. Some may have more than others, including:

  • Soups & broths

  • Yogurt

  • Oatmeal

  • Milk and non-dairy alternatives

  • Smoothies

  • Rice and pasta

  • Frozen desserts (popsicles, sorbet, ice cream) 

  • TofuFood Reactions

Water Alternatives

While water is the best choice for optimal hydration, consider these options if your child won’t drink plain water or if you need some variation:

  • Liquids

    • Coconut water

    • Diluted Juice or decaffeinated tea

    • Infused waters - cucumber water

    • Flavored sparkling water, such as La Croix or SpinDrift

    • Stevia-based water flavorings (like SweetLeaf)

  • Fruits and vegetables that have a high water content

  • Bone broth or vegetable broths can also be hydrating! 

Water & Autism in the Research

Hydrogen-Rich Water 

  • Molecular hydrogen, delivered in the form of hydrogen-rich water, can act against oxidative stress and inflammation [2]. A study in mice resulted in decreased symptoms of autism-like behaviors including anxiety, altered social behaviors, and impaired memory as compared to the group with no hydrogen-rich water consumed. Due to its neuroprotective effects, hydrogen water may be a beneficial water source for those with ASD. [2]

Dietary Water & Constipation

  • Based on nutrition survey studies of the general population, increased liquid intake, and dietary fiber are associated with reduced constipation [6]. Therefore, increased dietary water could be beneficial in alleviating constipation symptoms. In addition to traditional liquids, dietary water also includes water sourced from fruits and vegetables. 

Fluoride

  • Water fluoridation, the addition of fluoride to community water sources, is aimed at dental caries prevention. However, fluoride exposure leads to neurotoxic effects on the brain resulting in an increased risk of low IQ development and inflammation [8]. Rising ASD prevalence within water fluoridated countries proves the need for more research studies to determine fluoride’s significance in ASD development. 

Sulfate

  • A moderate trend has been observed between tap water sulfate levels and autism: areas with lower sulfate values tied to increased risk and severity [9]. Sulfur intake can be increased by drinking local mineral-rich water or commercially available options like Pellegrino in addition to other food sources. 

Pharmaceuticals & Surface Water

  • Surface waters have a higher risk of environmental contamination by psychoactive pharmaceuticals and rain-induced runoff [7]. Higher rates of autism have been observed in areas of high rainfall, however, this relationship is lost when surface waters are not the main source for consumption. Water purity and source are significant factors when considering autism rates, as environmental levels of pharmaceuticals have shown to disrupt development [4,5]. 

  • [1] Ghanizadeh A. Physical exercise and intermittent administration of lactulose may improve autism symptoms through hydrogen production. Med Gas Res. 2012;2(1):19.

    [2] Guo Q, Yin X, Qiao M, et al. Hydrogen-Rich Water Ameliorates Autistic-Like Behavioral Abnormalities in Valproic Acid-Treated Adolescent Mice Offspring. Front Behav Neurosci. 2018;12:170.

    [3] Jéquier E, Constant F. Water as an essential nutrient: the physiological basis of hydration. Eur J Clin Nutr. 2010;64(2):115-23.

    [4] Kaushik G, Xia Y, Pfau JC, Thomas MA. Dysregulation of autism-associated synaptic proteins by psychoactive pharmaceuticals at environmental concentrations. Neurosci Lett. 2017;661:143-148.

    [5] Kaushik G, Xia Y, Yang L, Thomas MA. Psychoactive pharmaceuticals at environmental concentrations induce in vitro gene expression associated with neurological disorders. BMC Genomics. 2016;17 Suppl 3:435.

    [6]Markland AD, Palsson O, Goode PS, Burgio KL, Busby-whitehead J, Whitehead WE. Association of low dietary intake of fiber and liquids with constipation: evidence from the National Health and Nutrition Examination Survey. Am J Gastroenterol. 2013;108(5):796-803.

    [7] St-hilaire S, Ezike VO, Stryhn H, Thomas MA. An ecological study on childhood autism. Int J Health Geogr. 2012;11:44.

    [8] Strunecka A, Strunecky O. Chronic Fluoride Exposure and the Risk of Autism Spectrum Disorder. Int J Environ Res Public Health. 2019;16(18)

    [9] Williams RJ. Sulfate Deficiency as a Risk Factor for Autism. J Autism Dev Disord. 2020;50(1):153-161.

Authors

Brittyn Coleman, MS, RDN/LD, CLT

Sarah Reale, dietetic intern

Brittyn Coleman, MS, RDN/LD https://www.autismdietitian.com
Previous

Turkey
Next

Watermelon