Hydration & Weight Loss: How Much Water Should Women Drink?

Introduction

Imagine a simple, accessible tool that could significantly impact your weight management journey, boost your energy, and support your overall well-being—yet it’s often overlooked. We're talking about water, the fundamental elixir of life. While balanced nutrition and consistent exercise often take center stage in weight loss discussions, proper hydration acts as an unsung hero, silently orchestrating crucial bodily functions that directly influence how we feel, how our bodies perform, and how effectively we can reach our wellness goals.

Many of us go through our days in a state of mild dehydration, not realizing the ripple effect it has on everything from our metabolism to our mood. For women, who often navigate unique physiological demands, understanding the right approach to hydration, especially when aiming for weight loss, is paramount. This comprehensive guide will dive deep into the science behind water's role in weight management, explore personalized hydration strategies, share practical tips for increasing your daily intake, and reveal how supporting your gut health amplifies the benefits of proper hydration. Our mission at Bala Health is to simplify wellness, providing you with science-backed insights and clean solutions that empower you to feel better from the inside out. Let's uncover how embracing optimal hydration can become a cornerstone of your vibrant health journey.

The Crucial Role of Water in Weight Management

Water is far more than just a thirst quencher; it’s the medium through which nearly every metabolic process in your body takes place. When it comes to weight management, its influence is profound and multifaceted, often underestimated. Understanding these mechanisms can transform your perspective on daily water intake, making it a conscious and powerful part of your wellness strategy.

Beyond Thirst: Water's Fundamental Role in Bodily Functions

At Bala Health, we believe in supporting your body’s natural functions with integrity, and water is perhaps the most fundamental support system. Our bodies are composed of 50-70% water, illustrating its critical role in maintaining homeostasis. It acts as a solvent, transporting essential nutrients and oxygen to cells, lubricating joints, cushioning organs, and regulating body temperature. Without adequate water, these core functions falter, impacting everything from cognitive clarity to physical endurance. Dehydration, even mild, can manifest as fatigue, headaches, and decreased physical performance, making consistent energy and focus—essential for a sustained weight loss journey—harder to achieve.

Boosting Metabolism: Water's Impact on Calorie Burning

One of the most exciting aspects of water's role in weight loss is its ability to influence your metabolism. Research indicates that drinking water can temporarily boost your metabolic rate, a phenomenon known as water-induced thermogenesis. When you consume water, your body expends energy to warm it to body temperature, leading to a slight increase in calorie burning. While this effect might seem modest on an individual basis, consistent hydration throughout the day contributes to a sustained elevation in metabolic activity, helping your body become a more efficient fat-burning machine over time. For example, some studies suggest that drinking 500 ml of water can increase metabolic rate by up to 30% for about an hour. Consistent small boosts like this add up, supporting your body’s natural ability to burn calories faster.

Appetite Suppression: Feeling Fuller, Eating Less

Have you ever mistaken thirst for hunger? It's a common phenomenon. Our bodies sometimes send similar signals for both, leading us to reach for snacks when what we truly need is a glass of water. Drinking water before meals can create a sense of fullness, occupying space in the stomach and potentially reducing the amount of food you consume. This simple strategy can be a powerful tool in managing calorie intake without feeling deprived. Studies have shown that individuals who drink water before meals tend to eat less and, over time, can experience more significant weight loss. It’s a clean, simple, and effective way to support your journey. If you're looking for other ways to support digestive balance and ease occasional bloating, consider exploring our potent 2-in-1 Pre+Probiotic formula, designed to work hand-in-hand with healthy habits like optimal hydration.

Aids in Detoxification and Nutrient Transport

Water is the body's primary vehicle for waste removal. It plays a vital role in flushing out toxins through urine, sweat, and bowel movements. When your body is properly hydrated, your kidneys can efficiently filter waste products, preventing their accumulation and supporting optimal organ function. These toxins, if left unchecked, can hinder metabolic processes and contribute to inflammation, making weight loss more challenging. Beyond waste removal, water is crucial for transporting nutrients—vitamins, minerals, and glucose—to your cells. Optimal nutrient absorption is critical not only for general health but also for efficient energy production and fat metabolism. A well-hydrated system ensures that the beneficial compounds from your diet and any quality supplements you take, like those we meticulously formulate at Bala Health, are effectively delivered where they’re needed most.

Enhancing Exercise Performance: Fueling Your Workouts

Staying adequately hydrated is non-negotiable for maximizing your physical activity. Dehydration can lead to decreased endurance, muscle cramps, and fatigue, making even moderate exercise feel challenging. When your body has enough water, your joints are lubricated, your muscles function efficiently, and your cardiovascular system can pump blood more effectively, delivering oxygen and nutrients to working tissues. This means you can work out harder, longer, and more effectively, burning more calories and contributing significantly to your weight loss goals. Think of water as the fuel that keeps your internal engine running smoothly during every squat, stride, and stretch.

Supporting Lipolysis: Water and Fat Breakdown

Lipolysis is the process by which your body breaks down stored fat for energy. Water is an essential component of this biochemical reaction. When you’re well-hydrated, your body can perform lipolysis more efficiently, making it easier to tap into fat reserves. Conversely, dehydration can slow down this process, making it harder for your body to metabolize fat effectively. This direct link highlights why consistent water intake is not just about feeling good, but about creating the optimal internal environment for your weight loss efforts to thrive. If you’re ready to take a holistic look at your wellness journey and discover personalized strategies that align with your body’s unique needs, we invite you to Take our 3-minute Weight-Loss Quiz. It’s a simple, empowering step toward understanding your body better and finding your personalized gut-health roadmap.

How Much Water Should a Woman Drink for Weight Loss? Individualized Approaches

The common advice to drink "eight 8-ounce glasses of water a day" is a good starting point, but it's far from a one-size-fits-all solution, especially when considering the nuances of a woman's physiology and weight loss goals. At Bala Health, we empower you with knowledge, recognizing that your body's needs are unique. The optimal amount of water for a woman aiming for weight loss depends on several dynamic factors.

Debunking the "8x8 Rule": Why It's a Starting Point, Not a Strict Rule

While the "8 glasses a day" rule is easy to remember, it doesn't account for individual differences in body size, activity levels, climate, or overall health. This rigid guideline can lead to either insufficient hydration for some or an unnecessary obsession for others. Instead, we encourage a more intuitive and personalized approach, backed by understanding the factors that truly influence your hydration needs. We believe health shouldn't be complicated, and finding your ideal water intake is no exception.

Factors Influencing Water Needs: A Personalized Equation

Your body’s demand for water isn’t static; it fluctuates based on a variety of internal and external cues. Here’s a closer look at the key factors that determine how much water you should drink:

Body Weight: The General Guideline

A widely accepted guideline suggests drinking half of your body weight in ounces of water daily. For example, a woman weighing 150 pounds might aim for 75 ounces of water. This provides a more personalized starting point than a fixed number of glasses, as it directly scales with your body’s mass and its need for fluid to carry out functions efficiently. This is particularly relevant for weight loss, as a larger body mass generally requires more water for metabolic processes.

Activity Level: Increased Needs for Exercise and Sweating

If you’re physically active, you’ll naturally lose more fluid through sweat. This includes everything from a brisk walk to an intense gym session. For every 30 minutes of moderate to intense exercise, it's recommended to add an additional 12 ounces of water to your daily intake. Endurance athletes or those engaging in prolonged, high-intensity workouts may need even more, sometimes requiring electrolyte replenishment alongside pure water. Being well-hydrated before, during, and after exercise ensures peak performance and aids in recovery, which are both crucial for consistent weight loss progress.

Climate and Environment: Hot Weather, High Altitudes

Living in or traveling to hot, humid climates significantly increases fluid loss through perspiration. Similarly, high altitudes can accelerate dehydration due to increased respiration and lower humidity. In these environments, your body works harder to maintain its temperature and oxygen levels, demanding greater fluid intake. Adjust your water consumption upwards when exposed to these conditions to prevent dehydration.

Health Status: Pregnancy, Breastfeeding, Illness, and Specific Conditions

• Pregnancy and Breastfeeding: Pregnant and breastfeeding women have significantly higher fluid requirements. Pregnancy necessitates increased blood volume and amniotic fluid, while breastfeeding requires substantial fluid to produce milk.
• Illness: Conditions like fever, vomiting, or diarrhea lead to rapid fluid loss, demanding increased water intake to prevent dehydration. If you're experiencing digestive discomfort, alongside staying hydrated, supporting your gut with targeted nutrients can be transformative. Our 2-in-1 Pre+Probiotic formula is designed to help maintain digestive balance and support overall wellness, playing a crucial role in how well your body functions during illness or periods of increased demand.
• Other Conditions: Certain medical conditions, such as bladder infections or urinary tract stones, may also benefit from increased fluid intake. However, always consult a healthcare professional for specific advice regarding health conditions.

Diet: Water Content from Food

Remember that about 20% of your daily fluid intake comes from foods, especially fruits and vegetables which are naturally high in water content. Eating a diet rich in fresh produce contributes significantly to your overall hydration, allowing you to get some of your fluid intake without always reaching for a glass. Foods like watermelon, cucumber, spinach, and oranges are excellent sources of dietary water.

Listening to Your Body: Thirst Cues and Urine Color

The most reliable indicators of your personal hydration status are your body’s signals.

• Thirst: While we often ignore it until we’re parched, thirst is your body’s primary indicator of dehydration. Make it a habit to drink water at the first sign of thirst, rather than waiting until you’re intensely thirsty.
• Urine Color: A simple and effective way to gauge your hydration is by observing your urine color. Ideally, your urine should be pale yellow or nearly colorless. Dark yellow or amber urine often indicates dehydration, while completely clear urine might suggest over-hydration.

Risks of Over-hydration: A Balanced Perspective

While far less common than dehydration, it is possible to drink too much water. Excessive water intake, particularly in a short period, can dilute the sodium levels in your blood, leading to a potentially dangerous condition called hyponatremia, or water intoxication. Symptoms can range from nausea and headaches to confusion and, in severe cases, seizures. This is why listening to your body’s thirst signals and avoiding extreme water challenges is crucial. For healthy individuals, the kidneys are highly efficient at processing excess water, but caution is advised, especially for endurance athletes or those with certain health conditions.

In essence, your personalized water intake isn’t about hitting a magic number but about understanding your body’s unique needs and responding to its signals. By paying attention to these factors, you can effectively use water as a powerful, clean, and science-backed tool in your weight management and overall wellness strategy.

Practical Strategies for Boosting Your Daily Water Intake

Knowing why water is important and how much you might need is one thing; consistently integrating that into your daily routine is another. At Bala Health, we believe in simplicity and empowerment, offering practical strategies that make healthy habits attainable. Here are some actionable tips to effortlessly increase your daily water intake and ensure you're harnessing its full potential for weight loss and well-being.

Start the Day Hydrated: A Morning Ritual

Begin your day with intention by drinking a large glass of water immediately after waking up, even before your coffee or breakfast. This simple act rehydrates your body after hours of sleep, kick-starts your metabolism, and sets a positive tone for the rest of your day's hydration goals. Many find this an invigorating way to wake up, supporting digestive functions and clearing out any morning sluggishness.

Pre-Meal Hydration: Reduce Calorie Intake Naturally

As discussed, drinking a glass (around 16 ounces) of water about 30 minutes before each main meal can help you feel fuller, potentially reducing the amount of food you consume. This strategy can be particularly effective for weight loss, as it naturally helps manage portion sizes without feeling restrictive. If you eat three meals a day, this alone adds a significant amount of water to your daily total.

Carry a Reusable Bottle: Your Constant Hydration Companion

Make hydration a visual and physical priority by always having a reusable water bottle within reach. Whether you're at your desk, running errands, or commuting, seeing your bottle acts as a constant reminder to sip throughout the day. Opt for a bottle size that helps you track your intake—for instance, if you need 80 ounces, a 20-ounce bottle means you need to refill it four times. This tangible tracking helps build awareness and accountability.

Infuse for Flavor: Making Water Exciting

Plain water can sometimes feel bland. Instead of reaching for sugary juices or sodas, infuse your water with natural flavors. Slices of lemon, lime, orange, cucumber, sprigs of mint, or berries like strawberries and raspberries can transform ordinary water into a delicious, refreshing beverage without added calories or artificial ingredients. Prepare a pitcher in the morning and keep it in the fridge for a continuous supply of flavorful, clean hydration.

Eat Water-Rich Foods: Hydration from Your Plate

Incorporate more fruits and vegetables with high water content into your diet. Foods like watermelon (92% water), strawberries (91%), cantaloupe (90%), celery (95%), cucumber (95%), lettuce (96%), and zucchini (95%) contribute significantly to your daily fluid intake while also providing essential vitamins, minerals, and fiber. This strategy not only boosts hydration but also supports a nutrient-dense, calorie-conscious eating plan crucial for weight loss.

Set Reminders or Use Apps: Tech for Hydration

In our busy lives, it's easy to forget to drink. Utilize technology to your advantage. Set hourly reminders on your phone or explore dedicated hydration tracking apps. Many apps allow you to log your intake, set daily goals, and even offer fun prompts to keep you motivated. These tools can be particularly helpful for those just starting to build better hydration habits.

Smart Beverage Choices: Prioritize Water Over Sugary Drinks

A crucial step in weight management is reducing intake of liquid calories. Sugary sodas, fruit juices (even 100% juice can be high in sugar), and sweetened coffee drinks contribute significant calories without providing much satiety. Replacing these with water is one of the simplest and most impactful changes you can make to lower your overall calorie intake. Think of it as a clean swap that delivers real results.

By implementing these straightforward strategies, you can integrate optimal hydration seamlessly into your daily life, making it a natural and enjoyable part of your journey toward better health and sustainable weight loss.

The Gut-Hydration Connection: A Foundation for Wellness

At Bala Health, we understand that true wellness starts from within, and a healthy gut is at the core of that foundation. What many don’t realize is the intimate connection between proper hydration and a thriving digestive system. For women focusing on weight loss, this link is particularly vital, as gut health significantly impacts metabolism, nutrient absorption, and even appetite regulation.

Hydration for Digestive Health: From Peristalsis to Nutrient Absorption

Water is absolutely essential for every stage of digestion.

• Peristalsis: It helps move food through your digestive tract by keeping intestinal muscles pliable and promoting the rhythmic contractions of peristalsis. Without enough water, this process slows down, leading to sluggish digestion.
• Stool Consistency: Adequate hydration prevents constipation by softening stool, allowing for easier and more regular bowel movements. This is critical for comfort and for ensuring waste products are efficiently eliminated from the body.
• Nutrient Absorption: Water acts as a solvent, helping your body dissolve nutrients from the food you eat, making them more readily available for absorption into your bloodstream. A well-hydrated system ensures that the vital vitamins, minerals, and other beneficial compounds you consume are effectively utilized, which is essential for overall health and energy levels.

The Microbiome's Thirst: How Hydration Supports a Balanced Gut Environment

Your gut is home to trillions of bacteria, collectively known as the microbiome. These microbes play a pivotal role in digestion, immune function, and even mood. A diverse and balanced microbiome is key to overall wellness, and surprisingly, water is a critical factor in its flourishing. Proper hydration helps maintain the mucous lining of the gut, providing a protective barrier and an optimal environment for beneficial bacteria to thrive. When the gut is dehydrated, this protective layer can weaken, potentially leading to imbalances in the microbiome and contributing to digestive discomfort.

Connecting Gut Health to Weight Management: Inflammation, Metabolism, Appetite

The link between a healthy gut and effective weight management is increasingly clear:

• Reduced Inflammation: An imbalanced gut (dysbiosis) can contribute to systemic inflammation, which is often a barrier to weight loss. Proper hydration and a healthy microbiome work together to reduce this inflammation.
• Metabolic Efficiency: Your gut microbes influence how your body extracts energy from food, how fats are stored, and how efficiently your metabolism functions. A balanced gut can enhance metabolic efficiency, while an imbalanced one can contribute to weight gain and difficulty losing it.
• Appetite Regulation: The gut-brain axis, a complex communication network, plays a significant role in appetite and satiety signals. A healthy gut microbiome can positively influence the production of hormones that regulate hunger and fullness, helping you manage cravings and prevent overeating.

Bala Health Pre+Probiotic: Enhancing Your Internal Foundation

This is where Bala Health's commitment to clean, science-backed solutions truly shines. We recognized that fighting the gimmicks and misinformation in the supplement industry required formulations that deliver real results, working with your body’s natural processes. Our foundational belief is that you deserve to feel better from the inside out.

Our 2-in-1 Pre+Probiotic formula is specifically designed to support digestive balance and optimize your gut environment. It combines 10 clinically studied strains, delivering a robust 50 Billion CFU (Colony Forming Units) to help replenish beneficial bacteria, alongside prebiotics to nourish these good microbes. This powerful synergy works to:

• Support Digestive Comfort: Helping to ease occasional bloating, gas, and indigestion.
• Optimize Nutrient Absorption: Ensuring your body can properly utilize the healthy foods and fluids you consume, fueling your weight loss journey.
• Support Metabolic Health: By fostering a balanced microbiome, our Pre+Probiotic can contribute to a more efficient metabolism.
• Support Your Immune System: A healthy gut is intricately linked to a strong immune response, keeping you feeling resilient.

When you prioritize hydration and fortify your gut with a high-quality, transparently formulated probiotic like ours, you create a powerful internal synergy. This comprehensive approach is not about quick fixes; it's about building a sustainable foundation for wellness that supports your weight loss goals effectively and naturally. We stand by our integrity: if it’s not effective, it’s not Bala.

To truly commit to your gut health and experience consistent benefits, we encourage you to consider our value-packed options. Our 2-in-1 Pre+Probiotic formula is available in multi-bottle bundles, offering significant savings with our 4-bottle and 6-bottle options. Choosing these bundles ensures you have a continuous supply to support your digestive ecosystem, making consistent wellness achievable and affordable.

Beyond Hydration: A Holistic Approach to Weight Loss

While water is an invaluable ally in your weight loss journey, it's crucial to remember that it's a powerful tool within a larger, holistic wellness plan, not a magic solution on its own. At Bala Health, we believe in empowering you with education so you can make informed decisions, understanding that sustainable results come from a comprehensive approach that nurtures your entire being.

Water as Part of a Strategy, Not the Only Solution

Think of optimal hydration as a vital piece of a complex puzzle. It enhances metabolic efficiency, aids digestion, and can help manage appetite, but it functions best when complemented by other healthy lifestyle choices. Relying solely on increased water intake without addressing other key areas will likely lead to limited results. Our commitment to simplifying wellness means guiding you towards integrated solutions that truly work together.

The Importance of Balanced Nutrition: Fueling Your Body Cleanly

What you eat is equally, if not more, important than how much water you drink. A balanced diet rich in whole, unprocessed foods provides your body with the essential macronutrients (protein, healthy fats, complex carbohydrates) and micronutrients (vitamins, minerals) it needs to thrive. Focus on lean proteins to support muscle mass, fiber-rich fruits and vegetables for satiety and gut health, and healthy fats for sustained energy. Avoiding excessive sugars, processed foods, and unhealthy fats is paramount for calorie management and reducing inflammation. At Bala Health, our commitment to clean-label, trustworthy formulas mirrors the importance of clean eating—no fluff, no gimmicks, just what works.

Regular Physical Activity: Movement for Mind and Body

Consistent exercise is indispensable for weight loss and overall health. It burns calories, builds muscle mass (which boosts metabolism), improves cardiovascular health, and reduces stress. Aim for a combination of cardiovascular activities (like brisk walking, jogging, or cycling) and strength training to maximize calorie expenditure and improve body composition. Even small bursts of movement throughout the day add up. Remember, as discussed, proper hydration supports your body’s ability to perform during these activities, making your workouts more effective.

Stress Management & Sleep: Overlooked but Critical Components

Chronic stress can lead to increased levels of cortisol, a hormone linked to belly fat storage and increased appetite. Incorporating stress-reducing practices like meditation, yoga, deep breathing exercises, or spending time in nature is vital. Similarly, adequate, quality sleep (7-9 hours per night for most adults) plays a crucial role in regulating hunger hormones (ghrelin and leptin) and supporting metabolic function. Skimping on sleep can disrupt these hormones, leading to increased cravings and making weight loss harder. These are not just "nice-to-haves"; they are fundamental pillars of a successful weight loss journey.

The Role of Targeted Support: How Supplements Fit Into a Broader Plan

In a world full of wellness misinformation, Bala Health was founded to cut through the noise. We understand that even with the best diet, exercise, and hydration habits, sometimes your body needs targeted support. Our science-first approach means we use clinically validated ingredients and doses to create functional formulas that complement your holistic efforts.

For example, while proper hydration and gut health (supported by our 2-in-1 Pre+Probiotic formula) lay a robust foundation, some women seek specific support for external beauty. It's often said that true beauty radiates from within, and we wholeheartedly agree. A healthy, well-hydrated body with optimal nutrient absorption creates the ideal environment for your hair, skin, and nails to flourish. For those looking to support their natural glow from within, our Bala Hair, Skin & Nails formula is crafted with clean, effective ingredients to nourish these areas. Just as with our Pre+Probiotic, we offer this formula with flexible subscription options, including savings on our 3-month and 6-month "Subscribe & Save" plans, to ensure consistent support for your beauty and wellness journey.

Remember, our products are powerful tools, not replacements for a balanced lifestyle. They are designed to work synergistically with your efforts in nutrition, hydration, and activity, helping you achieve real, sustainable results.

Your Personalized Path to Wellness

Every woman's body and wellness journey are unique. What works perfectly for one person may not be ideal for another, which is why generic advice often falls short. At Bala Health, we are dedicated to empowering you with the knowledge to make informed decisions about your health, recognizing that true well-being is a personalized endeavor.

You've learned about the profound impact of water on weight management, from boosting your metabolism and suppressing appetite to supporting your gut and enhancing exercise performance. You now understand that your hydration needs are dynamic, influenced by your body weight, activity level, environment, and health status. We’ve explored practical, simple strategies to seamlessly integrate more water into your daily life and highlighted how foundational gut health, supported by science-backed solutions like our 2-in-1 Pre+Probiotic formula, amplifies these benefits.

We believe that health shouldn't be complicated. Our commitment to transparency, integrity, and science-first formulations means we provide trustworthy solutions that deliver real results. We want to help you feel better from the inside out, not with gimmicks, but with effective, clean formulas that simplify your path to wellness.

To truly kick-start your transformation and discover a roadmap tailored specifically to your body and your goals, we invite you to take the next step. Take our 3-minute Weight-Loss Quiz today to find your personalized gut-health roadmap and unlock insights that can guide your journey. This quiz is designed to help you understand your unique needs and build a strategy that truly works for you.

And as you embark on this journey, remember the power of consistent support. Explore our foundational 2-in-1 Pre+Probiotic formula to support your digestive balance, optimize nutrient absorption, and maintain a thriving gut. We offer incredible value with our 4-bottle and 6-bottle bundles, ensuring you have a steady supply of this vital gut support. For those also seeking to nurture their outer radiance, discover our Bala Hair, Skin & Nails formula, available with savings on our 3-month and 6-month "Subscribe & Save" plans. Choose the multi-bottle or multi-month options for the best value and to ensure consistent support for your wellness journey.

Your journey to optimal hydration, a healthy gut, and a vibrant life starts now. We are here to support you every step of the way.

Common Myths About Water and Weight Loss (FAQ)

Q1: Does drinking cold water burn more calories for weight loss?

A1: While your body does expend a minimal amount of energy to warm cold water to body temperature, the caloric burn is negligible and not a significant factor in weight loss. The primary benefits of water for weight loss come from its roles in metabolism, appetite suppression, and overall bodily function, not from temperature differences.

Q2: Is drinking water alone enough to achieve significant weight loss?

A2: No, drinking water alone is not a magic solution for significant weight loss. While water is an essential and powerful tool that supports your body’s natural weight management processes, it must be part of a comprehensive strategy. Sustainable weight loss requires a combination of a balanced, nutritious diet, regular physical activity, adequate sleep, and effective stress management. Water amplifies the effects of these efforts but cannot replace them.

Q3: Can you drink too much water?

A3: Yes, although it's rare, drinking excessive amounts of water, especially in a short period, can be dangerous. This can lead to a condition called hyponatremia, or water intoxication, where the sodium levels in your blood become diluted. Symptoms can include nausea, headaches, confusion, and in severe cases, seizures. It’s important to listen to your body’s thirst cues and adjust your intake based on individual factors like activity level and climate, rather than over-consuming water without need.

Q4: Does caffeinated coffee or tea count towards my daily water intake?

A4: Historically, it was believed that caffeinated beverages were dehydrating. However, current research suggests that while caffeine has a mild diuretic effect, the fluid content of coffee and tea still contributes positively to your daily fluid intake. That said, water remains the best choice for hydration due to its purity and lack of added sugars or other ingredients. If you choose to include caffeinated drinks, enjoy them in moderation as part of a balanced hydration strategy that prioritizes plain water.