Author: Whole U

We all know just how essential water is for the body. We can’t survive more than a few days without water! Water plays a key role in maintaining normal body temperature, shuttling nutrients throughout the body, lubricating joints, ridding the body of waste, and much more. There’s no doubt how important water is, but there are many myths about how powerful it really is.

Can drinking more water keep skin looking young? And is ice water the secret weapon to weight loss?

We’ve rounded up some of the most popular assumptions made about water, and debunked whether each is FACT or FICTION. See how many you get right!

Drinking water results in more trips to the bathroom.

Healthy adults will get rid of the same amount of fluid that they consume in order to keep a healthy balance in the body. When you drink water, a system involving the kidneys, various hormones, and the brain sense the rise in fluid in the body. Then the system works together to restore that healthy balance by getting rid of the excess fluid by making and excreting more urine. Drinking water also helps with easing constipation and facilitating bowel movements. So, drinking more water will result in more trips to the bathroom!

Verdict: Fact (under normal conditions)

Drinking water before taking a bath helps lower blood pressure.

Drinking a glass of water will trigger the same pathways mentioned above and your blood pressure will not be affected because it is under the tight control of various hormones. If you are severely dehydrated and your blood pressure drops below the normal level, that system of hormones will cause you to feel thirsty. In the case of dehydration, drinking water will actually help increase blood pressure to a normal level.

If you are looking for ways to lower blood pressure, cutting back on salt intake and bumping up your physical activity level are great steps to take.

Verdict: Myth

Everyone should drink eight glasses of water a day.

Dehydration is a serious issue that can cause cramping, loss of mental focus, and an increased risk of heat stroke. The Institute of Medicine recommends that men drink 13 cups of fluid a day and women drink 9 cups to stay adequately hydrated.  Even though the recommendation is a good starting point, in actuality how much fluid your body needs depends on a lot of factors. For example, your need for water increases with hot weather, sickness, and vigorous exercise. Women who are pregnant or breastfeeding are also recommended to consume more fluids.

Keep in mind that “fluids” come not just from water, but also from soups and other beverages like milk, tea, and coffee. Foods such as watermelon, cucumbers, and tomatoes contain fluid too!

So, how can you tell whether you’re drinking enough water? By how frequently you are thirsty along with the color and smell of your urine.  If you are drinking enough water, you should rarely feel thirsty and your urine should be colorless or a pale yellow without a strong smell.

Verdict: Myth

Being well hydrated will protect the face from wrinkles.

Skin is made up of about 30% water and dehydration causes skin to turn dry and flaky. Wrinkles form easier on dry skin because it is less elastic and resilient than skin that is well hydrated. For those who are regularly dehydrated, drinking more water can improve skin hydration and slow down early formation of wrinkles. But for those who drink enough water, adequate skin hydration is not enough to prevent wrinkles completely because wrinkles form mainly as the result of a combination of genetic influences, sun exposure, and damage from the environment (such as pollutants).

Verdict: Mostly myth

Drinking ice cold water helps to lose weight.

Drinking a glass of water before you eat fills you up a bit, and that sensation of fullness may cause you to eat less. Dehydration also revs up your appetite, which can lead to consumption of excess calories. So drinking enough water is essential to weight loss efforts. But does the temperature of water matter?

When you drink a cup of ice water, you burn about eight more calories than downing a cup of room temperature water because your body will work to raise the temperature of the ice water to normal body temperature. Let’s say you drink 10 cups of ice water today, which means that you would have burned about 80 extra calories.  Those 80 calories can be easily gained back by eating one stick of string cheese, one hard-boiled egg, or one medium chocolate-chip cookie! Drinking cold water makes such a small dent in the calorie balance that it will not help you lose weight if your eating and exercise pattern stay the same.

Instead of focusing on the temperature of the water, tried-and-true ways of weight loss involve changes in physical activity and eating. Incorporating more exercise into your life to build lean muscle will help you to burn more calories, even at rest. In terms of diet, a good place to start is modeling your meals after USDA’s MyPlate, which involves making half your plate fruits and vegetables, a quarter of the plate a starch (preferably whole grain), and the other quarter a lean protein along with a serving of low-fat dairy on the side. If you would like help and accountability with weight loss, a registered dietitian will be able to personalize a plan that is just right for you!

Verdict: Myth

Drinking a glass of water before bed prevents heart attacks and strokes.

The American Heart Association, Centers for Disease Control and Prevention (CDC), along with other national health organizations, recommend several ways of decreasing your risk of a heart attack or stroke. These recommendations include keeping a healthy weight, staying physically active, eating healthy, managing stress, and refraining from smoking. Drinking a glass of water before bed is not on the list. If you have to wake up in the middle of the night and go to the bathroom, Dr. Rosenfeld noted that this actually heightens your risk of heart attack and stroke because your sleep cycle is interrupted. Not getting enough sleep is linked to higher stress levels, increase in appetite, and cravings for high-fat, high-sugar foods — none of which are good for heart health and stroke prevention!

Verdict: Myth

So here you are! All these myths (except one) have now been busted. Water is clearly beneficial for you, and is essential for everyday life. But as you can see, not all claims about water are true.

We all know fruits and vegetables are good for us — but did you know eating five or more servings a day can lower your risk of stroke by up to 26% and reduce your chance of dying from cardiovascular disease? Research has even found that the antioxidants in fruit and vegetable juices may help delay the onset of Alzheimer’s disease.

The bottom line: the more produce you eat (or drink), the better. But getting in all those servings isn’t always easy — especially on busy days. That’s where juicing and blending come in.

What’s the difference?

Juicing extracts the liquid from fruits and vegetables, leaving behind most of the pulp and fiber. The result is a thin, concentrated beverage rich in vitamins, minerals, and phytonutrients — but without the filling fiber. Juicing requires a juicer designed to separate juice from pulp.

Blending, on the other hand, uses the whole fruit or vegetable. Everything you put in the blender ends up in your glass, creating a thicker drink (a smoothie) with more fiber and volume. You can use a standard blender or a higher-power version like a Vitamix.

Example: You’ll need about two oranges, one stem of kale, half a red pepper, one cup of berries, and one stalk of broccoli to make one cup of juice — but the same amount of produce makes roughly three cups of smoothie.

Juicing at a glance

• Produces a smooth, nutrient-dense drink in a smaller amount of liquid.
• Works well for those who need a low-fiber diet or prefer lighter beverages.
• Because it’s concentrated, keep portions smaller to avoid excess sugar.
• Requires more produce per serving, which can make it more expensive.

Example: Two oranges, one stem of kale, half a red pepper, one cup of berries, and one stalk of broccoli make about one cup of juice.

Blending at a glance

• Uses the entire fruit or vegetable, keeping all the fiber intact.
• Results in a thicker, more filling drink that supports digestive health.
• Lets you add extras like nuts, seeds, yogurt, or oats for healthy fats and protein.
• Produces a larger portion — about three cups of smoothie from the same amount of produce used for one cup of juice.

Which one is healthier?

Both can be part of a healthy lifestyle — it depends on your needs and preferences.

• Choose juicing if you want a quick vitamin boost or need to reduce fiber temporarily. Just keep portions small to avoid excess sugar.
• Choose blending if you want the benefits of fiber, protein, and healthy fats. Smoothies keep you fuller longer and support digestive health.
• Do both! Alternate between juicing and blending to mix things up and use produce before it spoils.

Tips for juicing and blending success

• Keep fruit to 1–2 servings per drink (½–1 cup) to avoid excess sugar.
• Load up on greens — kale, spinach, parsley, and cabbage taste milder than you might think.
• Add citrus (especially lime or lemon juice) to cut any bitterness.
• For juicing, use high-water veggies like cucumber and celery for extra volume.
• For smoothies, add water, coconut water, or milk to reach your ideal consistency.
• Invest wisely — higher-horsepower machines perform better and last longer.

Whether you prefer the clean taste of fresh juice or the hearty texture of a smoothie, both are easy ways to boost your daily fruit and veggie intake — and reduce food waste in the process. Always consult your medical provider before making significant dietary changes, especially if you have a medical condition.

Helping teens make healthy food choices can feel like a challenge, especially as they begin spending more time with friends and gaining independence. Fast food and snacks are everywhere, and the idea of “talking nutrition” might earn an eye-roll faster than you can say kale.

Still, conversations about food don’t have to feel like lectures. When approached with curiosity and connection, they can empower teens to see healthy eating as a way to fuel what they love, from sports to studying to hanging out with friends.

Here are ten ways to make those conversations more natural and effective.

1. Find the right moment.

Skip the formal “we need to talk.” Instead, notice when your teen opens up naturally on a drive, while cooking together or before bed. As family therapist Dr. Ron Taffel says, “Pay attention to when your kid opens up naturally.” Timing and tone matter more than the words themselves.

2. Listen first.

Teens respond best when they feel heard. Try asking open-ended questions like “What do you like about that new restaurant?” or “How do you feel after certain meals?” Listening builds trust and understanding.

3. Focus on the positive.

Notice and acknowledge good choices. Grabbing fruit instead of chips, trying a new veggie, or cooking at home. Encouragement goes further than criticism.

4. Cook together.

Meal prep is a great way to talk about nutrition without talking about it. Let your teen choose recipes or ingredients and guide small swaps like baking or broiling instead of frying.

5. Keep healthy foods on hand.

Stock the kitchen with easy, appealing options: fresh fruit, cut veggies, yogurt, nuts and whole-grain snacks. When healthy choices are visible, they’re more likely to be eaten.

6. Connect healthy eating to what matters to them.

Disease prevention may not motivate teens but energy, sports performance, clear skin and focus in school might. Frame nutrition in ways that support their immediate goals.

7. Be a role model.

Actions speak louder than lectures. When you make balanced choices and enjoy them, your teen will notice.

8. Let natural consequences teach.

Sometimes experience is the best teacher. Feeling sluggish after skipping meals or overdoing sugar can help teens understand the “why” behind moderation.

9. Avoid weight-focused talk.

Steer clear of scales, numbers, or body comparisons. Instead, emphasize how nutritious foods support strength, energy and mental well-being.

10. Be patient.

Change takes time. Celebrate small wins and remember that consistency and calm guidance make the biggest long-term difference.

Healthy Snack Ideas for Teens

Keep a few of these on hand for grab-and-go moments:

• Veggie sticks with hummus

• Whole-grain crackers

• Peanut butter with fruit or crackers

• Fresh, dried, or frozen fruit

• Popcorn (popped with oil)

• Beef jerky

• Yogurt smoothie drinks (low-sugar options)

• Nuts or trail mix

• Cheese sticks and whole-grain crackers

• Tortilla wraps with lean meat, cheese, and veggies