Sacred Saturday: Ode to Water: The Element That Heals Us All

Of all the elements, water is the one I cherish most. I love it in every form — the warm summer rain that soaks your hair and skin until you can’t tell where you end and the sky begins… the deep, steady calm of a warm bath healing aches and loosening tense muscles… the way a lake’s warm surface mists as it meets the cool morning sky, creating a sense of stillness and peace... or the salty ocean that both stings and soothes leaving my whole body humming. I turn to water to soothe me, to heal me, to comfort me, and just as often — to play. I even delivered my babies in water, letting the gentle warmth support us both as we came face to face for the first time.

Maybe this devotion is in my bones. I’m from the Netherlands, a country below sea level, where life has always been interwoven with water: swimming in canals, sailing on lakes, skating on frozen ponds, cycling along dikes that hold the sea at bay. Water is not just something we use — it’s something we live alongside, adapt to, and respect.

This Sacred Saturday, I want to dive deep (tee hee... I couldn't help myself) to honor this element I love most — exploring how water heals, how its healing powers have been centered in ancient traditions and now in modern medicine, and sharing ways you can bring its power into your daily life. To honor this element I will take the liberty of indulging in a longer than usual blog, recognzing that the immense power and myriad benefits of water cannot be captured completely in one article. This blog addresses the most commonly recognized healing aspects of water, breaking these into separate sections that start with an overview and delve deeper for anyone who wants to explore each topic further. You can take each section on its own, choosing the topics that most interest you, or read the blog as a whole. Whatever you choose, I hope you will enjoy this ode to water and find practices to support and improve your well-being in this writing.

1) Nourishment from the Inside Out

Water is more than a thirst-quencher — it’s an ancient healer that has been revered by cultures worldwide for its ability to cleanse, restore, and balance the body and mind. While we often think of “medicine” as something in a bottle, water is one of the most powerful medicines nature has gifted us. wWater’s benefits are rooted in a profound relationship with all of life in which water is both essential and mystical. It plays a part in daily sustenance, acute healing, and in sacred moments . Modern science has begun to validate what ancient traditions already knew: water can profoundly influence our health, emotional well-being and spiritual development.

For millennia, humans have turned to water as a source of healing — from mineral springs in Ancient Rome to sacred rivers in India, from Japanese onsen baths to Native American sweat lodge rituals. These practices recognized water’s ability to soothe muscles, calm the nervous system, cleanse the body, shift emotional states, and bridge material world and spiritual life.

In modern times, research has shown that hydrotherapy can lower cortisol, reduce inflammation, and improve circulation. Immersing in water changes how our nervous system operates, often activating the parasympathetic “rest-and-digest” state that is crucial for recovery and emotional balance. Water-based activities, whether swimming, bathing, or simply sitting by a body of water, also engage the senses in a way that grounds us in the present moment — something our busy, overstimulated brains desperately need.

Deeper Dive:

How much water do we actually need?
When it comes to daily sustenance, a solid starting point for healthy adults is the U.S. National Academies’ Adequate Intakes for total fluids (all beverages + water in food): about 3.7 L/day (15.5 cups) for men and 2.7 L/day (11.5 cups) for women. Your needs will rise with heat, exercise, altitude, pregnancy, or breastfeeding. Think of this as total water, not just plain water. If you prefer a simple cue, aim for pale-straw urine most of the day.

Spotting early dehydration:

You don’t have to feel parched for dehydration to set in — in fact, thirst often lags behind need. Early signs can include:

Subtle headaches or “foggy” thinking
Dry mouth, lips, or skin
Fatigue or feeling unusually irritable
Dizziness when standing
Dark yellow or amber-colored urine
Muscle cramps during activity

Even mild dehydration — just 1–2% loss of body weight in fluids — can impair memory, attention, and mood, while increasing perceived effort during physical tasks. Over time, chronic low-level dehydration can contribute to constipation, kidney stones, urinary tract infections, and reduced exercise performance.

Why it matters for mind + mood:

Controlled studies have shown that rehydration can quickly improve focus, reaction time, and mood — and that even small fluid deficits can increase tension, anxiety, and fatigue. Staying well-hydrated keeps your circulatory system moving efficiently, helps regulate body temperature, and supports your brain’s constant need for oxygen and nutrients.

A gentle ritual (ancient meets practical):

Ayurvedic traditions favor sipping warm water throughout the day to support digestion; in Traditional Chinese Medicine, the timing and temperature of water are adjusted to restore balance. Modern science tells us the best temperature is the one that helps you drink enough, consistently.

Ways to boost your intake (and your mood):

Keep a refillable water bottle within arm’s reach all day, and aim to finish it and refill it twice before dinner.
Pair water breaks with daily habits — drink a glass before every meal, or after each bathroom break.
Add natural flavor (cucumber, citrus, berries) to make plain water more inviting.
Include hydrating foods — watermelon, cucumber, oranges, and soups all count toward daily fluid needs.
Spend more time near water: lakes, rivers, fountains, or the ocean. Research shows that being close to water not only encourages hydration but also improves mood, lowers stress, and enhances overall well-being.

2. The Science of Hydrotherapy

Hydrotherapy — the intentional use of water in its different temperatures, pressures, and forms — offers far more than a spa-like indulgence. It’s a therapeutic approach supported by both tradition and research, with benefits ranging from muscle relaxation to immune support.

The basic premise is simple: water at different temperatures triggers specific physiological responses. Warm water can ease muscle tension, boost circulation, and promote sleep. Cold water, by contrast, can invigorate the mind, improve circulation, and even boost immune response. Contrast therapy, which alternates between hot and cold, has been shown to reduce inflammation and speed recovery after exercise.

Modern studies have found that cold water immersion can increase norepinephrine, a hormone that helps regulate mood, focus, and alertness. Warm water immersion can reduce stress hormones and improve sleep quality. Even simple practices like soaking feet in warm water before bed can significantly improve relaxation and readiness for sleep. Hydrotherapy offers measurable, tangible health benefits — making it an accessible, evidence-backed way to restore balance.

Deeper Dive:

The Cold Splash Reset

Ancient Greek athletes and Japanese samurai used cold water to clear the mind and steel the body. Modern physiology shows cold facial immersion (even 10–15 °C water splashed on the face or a brief hand/forearm dunk) triggers the mammalian dive response — a vagally mediated reflex that slows heart rate and blunts the stress response within seconds. Use it when you feel mentally stuck or emotionally flooded.

Quick how-to:

Face splash: 10–30 seconds of cool-cold water on cheeks/forehead; repeat 2–3 times.
Hand/forearm immersion: 30–60 seconds in a bowl/sink of cold water; repeat as needed.
(Contraindications: cold urticaria, Raynaud’s, certain cardiac conditions — when in doubt, go tepid and shorter.)

The Iceman and the Science of Extreme Cold

Ancient Greek athletes and Japanese samurai aren't alone in understanding the power of cold water. Another Dutch water-lover — though perhaps a bit more daring than I am — is Wim Hof, nicknamed The Iceman for his ability to withstand extreme cold. Hof credits his resilience to what’s now called the Wim Hof Method (WHM) — a combination of cold exposure, breathing techniques, and mindset training.

Researchers have actually tested him and his students under controlled conditions. In one well-known study, Hof and trained participants were injected with an inactivated strain of E. coli. While most people develop flu-like symptoms from this immune challenge, WHM practitioners showed fewer symptoms, lower inflammatory markers, and higher levels of anti-inflammatory proteins. They also demonstrated improved stress regulation — suggesting the method may help strengthen both immune and nervous system responses.

The Wim Hof Method — Simple Steps to Try Safely

(Always get medical clearance before starting, especially if you have heart, lung, or neurological conditions. Avoid practicing breathwork near the water, while driving, or if you’re pregnant especially if you are new to this practice.)

1. Controlled Breathing (3–4 rounds)

Sit or lie comfortably.
Inhale deeply through the nose or mouth, filling the belly and chest.
Exhale passively — just let the air fall out, without forcing.
Repeat 30–40 breaths.
After the last exhale, hold your breath for as long as comfortable.
When you feel the urge to breathe, inhale fully and hold for 10–15 seconds before releasing.

2. Gradual Cold Exposure

Start with 30–60 seconds of a cool shower at the end of your regular warm shower.
Gradually increase cold duration and decrease temperature over days or weeks.
Aim for 2–3 minutes of cold exposure a few times a week.

3. Mindset & Focus

Approach the cold with calm, steady breathing — no tensing or rushing.
Use a mental cue (e.g., “I am calm, I am strong”) to stay present.
Treat the discomfort as a teacher, not a threat.

By combining breath, gradual cold adaptation, and intentional focus, the Wim Hof Method mirrors something our ancestors may have done naturally — and shows us that, even in a hyper-climate-controlled world, we can train our bodies and minds to meet stress with steadiness.

3. The Many Forms of Aquatic Therapy

As we are coming to see, water isn’t just for hydration — it’s one of the most versatile therapeutic tools we have. From ancient hot springs to modern hydrotherapy clinics, cultures across the world have turned to water to restore health, soothe pain, and lift mood. Beyond the benefits of water at different temperatures, water’s ability to reduce gravitational load, cushion joints, regulate temperature, and stimulate circulation makes it uniquely effective in ways that land-based therapies often can’t match. Whether warm and buoyant or brisk and bracing, water provides an environment that both challenges and supports the body, helping us move, heal, and strengthen more efficiently.

Modern research confirm much of what traditional healers already knew: water can be medicine in myriad ways. Below are a few evidence-based water therapies used today — each one backed by studies that show the benefits for physical recovery, emotional well-being, and overall resilience.

Evidence-Based Water Therapies

Aquatic Physical Therapy – Used for arthritis, injury recovery, and chronic pain. The buoyancy of water reduces joint stress, while resistance builds strength.
Contrast Hydrotherapy – Alternating hot and cold water immersion to improve circulation and reduce inflammation.
Flotation Therapy (Sensory Deprivation) – Floating in a warm, salt-saturated tank to reduce sensory input, calm the nervous system, and ease anxiety.
Cold Water Immersion – Short exposure to cold water for immune and mental health benefits (including the Wim Hof–inspired Cold Reset Menu above).
Balneotherapy – Mineral-rich baths (natural or prepared) shown to improve skin health, joint mobility, and even mood.

Simple Water Exercise Routine to Try

(Adapt this for your bathtub, local pool, or even a calm lake in summer. Listen to your body and work at your own pace.)

1. Warm-Up (2–3 minutes)

Stand in waist-deep water.
Slowly march in place, lifting knees high.
Roll shoulders forward and back to loosen up.

2. Water Walking (3–5 minutes)

Walk forward across the pool or shallow area.
Turn and walk backward to engage different muscles.
Focus on even, deep breathing.

3. Resistance Pushes (1–2 minutes)

Stand still and push water forward and back with your palms, like you’re stirring a giant pot.
Keep core engaged to stabilize your body.

4. Supported Balance (1–2 minutes)

Hold onto the pool edge or a sturdy float.
Lift one knee toward your chest, hold for a count of 5, and switch legs.
Improves stability and core strength.

5. Cool Down (1–2 minutes)

Slowly wade or float.
Let your body relax, notice your breathing, and feel the water’s support.

4. Water Sounds: A Gentle Antidote to a Loud World

One of the most underrated gifts water gives us isn’t something we can hold — it’s something we can hear. The steady rush of a stream, the rhythmic lap of waves against the shore, the soft patter of rain — these sounds have a way of untangling the knots in our minds.

Research has shown that water sounds are a form of “pink noise” — a sound frequency pattern that is naturally soothing to the human nervous system. A 2018 study in Scientific Reports found that listening to natural water sounds can reduce the body’s “fight-or-flight” stress response, lower heart rate, and even support better cognitive function by promoting a calmer state of mind. Brain scans have revealed that these sounds shift our neural activity toward the “rest and digest” parasympathetic state, making us feel more grounded and at ease.

In our modern world — where constant alerts, traffic noise, and digital chatter keep our senses on high alert — the calming sound of water works like an antidote. Whether you’re sitting beside a river, turning on a white noise app, or simply letting the shower run for a few moments while you breathe, water sounds can offer a reset.

Deeper Dive:

Ideas to try at home:

Rain Playlists – Stream or download high-quality recordings of rain or ocean waves to play during work breaks or bedtime.
Fountain Therapy – Keep a small tabletop fountain in your home or workspace to create a subtle, continuous soundscape.
Shower Pause – Before you step out, take 30 seconds to just stand and listen to the water falling, letting the rhythm slow your breathing.
Outdoor Sound Hunt – Next time you’re near a creek, lake, or shoreline, close your eyes and notice the layers of sound — the closest ripples, the distant rush, the echo. Let your attention rest there like a leaf floating downstream.

Water sounds don’t just relax us — they restore us, helping to counteract the mental fatigue and sensory overload of everyday life. In a world where silence is rare, the music of water can become your personal sanctuary.

5. Rituals, Old and New: Bringing Water into Daily Life

Water is not just a physical necessity; it’s a carrier of meaning. Across cultures and centuries, people have woven water into rituals that cleanse not only the body, but also the mind and spirit. From sacred rivers in India to Roman bathhouses, from Jewish mikvah immersions to Indigenous sweat lodges, water has long been honored as a threshold between the ordinary and the sacred. Even the simplest act — like washing one’s hands before a meal — has carried symbolic weight, marking a pause to acknowledge the transition from one state of being to another.

Many of these practices arose not only from spiritual beliefs, but also from a deep, intuitive understanding of water’s sensory and emotional power. The sound of water, as discussed earlier, calms the nervous system, lowers heart rate, and quiets mental chatter. The tactile sensation of water — whether the soft caress of steam or the shock of a cold plunge — sends powerful signals to the brain, engaging the vagus nerve and shifting the body into a state of restoration.

When these sensory effects are combined with ritual, research suggests the benefits can deepen. Rituals — even secular ones — have been shown to reduce anxiety, increase feelings of control, and enhance meaning-making in daily life. Studies in psychology and neuroscience indicate that when people attach symbolic intention to an action (such as cleansing before a new task, or immersing to “wash away” a stressor), the act becomes more emotionally potent, amplifying the physiological calming effects. In short: ritual turns water’s sensory gifts into a fuller, more holistic healing experience.

Deeper Dive:

Water-based rituals come in many forms:

Soaking (as in Japanese ofuro baths, Nordic hot springs, or mineral-rich onsen) invites full-body surrender to warmth, often in stillness and quiet, allowing muscles and mind to soften together.
Showering offers a more dynamic cleansing — the sensation of water falling over you can be imagined as a physical release of tension, a rinse of both body and thought.
Immersion in nature (swimming in lakes, rivers, or oceans) combines tactile water contact with visual and auditory immersion, offering a multi-sensory reset that few other environments can match.

Make It Yours: Ablution Redux

Ablution redux is simply a reimagined, modern take on the ancient practice of ablution — ritual washing — adapted for the rhythms and realities of contemporary life. You don’t need a temple or sacred river; you just need intention and presence.

Daily Reset – As you wash your face or hands, silently name what you are releasing from your day.
Shower Ceremony – Begin by standing still under the water for 30 seconds, focusing on the sound, the feel, and the imagery of the water carrying away tension.
Bowl Ritual – Fill a basin with warm water, add a few drops of essential oil, and immerse your hands or feet while reflecting on what you want to welcome in.
Outdoor Blessing – If you have access to a stream, pond, or ocean, take a moment to touch the water and offer gratitude before leaving.

Think of ablution redux as a bridge: it connects you to a lineage of water rituals while grounding you in the present moment, allowing you to reclaim a few minutes each day for sensory calm, symbolic renewal, and a return to yourself.

6. The Threats to Water in Our Modern World

As we celebrate the gifts water brings to our health, spirit, and communities, it’s important to remember that this sacred element is also under threat. Pollution, overuse, climate change, and contamination jeopardize the purity and abundance of the very resource we depend on. If water is medicine—as I believe it is—then protecting it becomes not just an environmental concern but a matter of human health, well-being, and survival. Honoring water means caring for it as carefully as it cares for us.

Deeper Dive:

Water safety and accessibility are global concerns. The United Nations estimates that 2 billion people worldwide lack access to safely managed drinking water. In wealthier countries like the U.S., threats can feel less immediate, but problems persist: chemical runoffs, microplastics, agricultural pesticides, and outdated water infrastructure all find their way into what should be clean water. The Flint water crisis was a sobering reminder that even in modern societies, safe drinking water cannot always be taken for granted.

Other threats are less visible but equally dangerous. Climate change is altering rainfall patterns—leading to droughts in some areas and floods in others—placing pressure on already fragile ecosystems. Melting glaciers, once reliable freshwater reserves, are shrinking. And industrial processes release waste that too often ends up in waterways, degrading both human health and the habitats of countless species.

But here’s the hopeful part: just as individuals can deepen their relationship with water for healing, we can also take daily steps to protect this vital element. Small actions ripple outward.

What You Can Do in Daily Life:

Conserve at home: Turn off the tap while brushing your teeth, fix leaks promptly, and install water-saving showerheads and appliances.
Be mindful of waste: Properly dispose of medications, cleaning products, and oils—never down the drain. Many local pharmacies and municipalities have collection programs.
Choose safer products: Opt for biodegradable, non-toxic cleaning supplies and personal care items to reduce chemical runoff.
Support clean water initiatives: Advocate for policies that strengthen water infrastructure, protect wetlands, and reduce industrial pollution. Even supporting local watershed organizations makes a difference.
Reduce plastic use: Microplastics are now found in rivers, oceans, and even our drinking water. Using refillable bottles and reducing single-use plastics helps.
Connect with your watershed: Learn where your drinking water comes from and explore the rivers, lakes, or reservoirs that sustain your community. Awareness builds reverence.

Protecting water is both practical and sacred. It ensures health for ourselves and our children while honoring the deep relationship humans have always had with this element. Just as we turn to water for renewal, water also turns to us for guardianship. Safeguarding it is not just an obligation but a privilege—a way of ensuring that this most ancient medicine remains abundant for generations to come.

Safety and Adaptation Considerations

Water practices are for everyone, but like any form of wellness care, they need to be approached with safety in mind. What’s refreshing for one person may be overwhelming or risky for another. Listening to your body and starting slow ensures these practices remain a source of healing — not harm.

Before you dive in—literally or figuratively—it’s important to make water-based practices work for your body and your circumstances.

Temperature: If you’re trying cold immersion or contrast showers, start gradually. Sudden temperature changes can be a shock to the system, especially for those with heart conditions or circulatory issues.
Duration: More is not always better. Keep cold water exposure brief at first (30 seconds to 1 minute) and increase slowly as your tolerance builds.
Accessibility: If mobility or balance is a concern, adapt by using seated foot baths, water hand soaks, or gentle pool walking in shallow water.
Hydration: Always pair water-based activities with adequate water intake, especially if they cause you to sweat.
Environment: Make sure your space is safe—non-slip mats, stable footing, and, if needed, a buddy for activities in natural bodies of water.

Sacred Saturday Water Ritual Plan

Sacred Saturday is an invitation to slow down and intentionally connect with water in ways that restore, inspire, and heal. It’s not about grand gestures, but small, regular rituals that remind us of water’s medicine.

Here’s one way to spend a “Sacred Saturday” honoring water:

Morning Wake-Up: Begin the day with a tall glass of water (room temp or slightly warm) to rehydrate after sleep.
Nature Near Water: Take a walk near a pond, lake, or ocean—or, if that’s not possible, sit by a fountain or use a sound app with water recordings.
Hydration Boost: Infuse your drinking water with fresh herbs or fruit—like mint, lemon, or cucumber—for a sensory lift.
Water Movement Session: Try the Simple Water Exercise Routine—gentle stretches in the shower, or slow walking in waist-deep pool water.
Soothing Soak: End the day with a warm bath or foot soak, optionally adding magnesium salts or calming essential oils.
Water Gratitude Practice: While in the bath, shower, or by a water source, take a moment to thank the water for its life-giving and healing properties.

The Power of Water as Medicine

From childhood puddle-stomping to giving birth in water, from listening to its rhythms to studying its science, my relationship with water has always been both deeply personal and profoundly universal. Across cultures, across time, and now across research studies, the message is the same: water restores, renews, and heals.

In exploring these traditions and practices, I hope you’ve felt not only informed but invited—invited to see water as more than background, more than utility. It is medicine, teacher, and companion. My wish is that you find your own ways to weave water into daily rhythms: to drink it with gratitude, to bathe or float in it with intention, to listen for its wisdom, and to play in its joy.

And just as it cares for us, may we rise to the responsibility of caring for it. Because when we honor and protect our waters, we ensure that this sacred source of life continues to sustain not only us but all who come after us.

My hope is that you not only enjoyed learning about these practices, but that you take time to be more present with this magical, medicinal element in your own life. May we play in it, rest in it, drink it deeply, and—by revering it—take better care of our water supply so it can continue to care for us for generations to come.

___________________

Begin Within

and align with the rhythm of nature and self.