Gulp. Gulp. Ahhhhh… The Role of Hydration in Overall Wellness
If I asked you how much water you drank yesterday, you'd likely drop your head and respond, "Not enough." It's easy to answer that question with certainty because many people prioritize drinking sodas, coffee, energy drinks, protein shakes, or alcohol over drinking water. All of those beverages can lead to dehydration. With a plethora of electrolyte drinks, a hard workout may not be the catalyst to prompt you to consume more water, resulting in dehydration.
Hydration isn't just about having healthy skin, hair, and lips; it's about maintaining overall well-being. Proper hydration plays a vital role in sleep, nutrition, and physical fitness, and keeping our bodies functioning effectively is one of the most overlooked steps toward overall health. Why is it important to stay well-hydrated? What are the signs of dehydration? How much water should you drink? How to stay hydrated? We'll answer these questions so you can take steps to improve your daily life.
The Body Needs Water
Understanding the body's need for water is paramount in grasping the broader importance of hydration for health and well-being. For many, the term dehydration conjures up the overused image of a person stumbling through a desert, exhausted and parched. But dehydration happens in everyday life.
At the cellular level, water helps our bodies produce energy, build proteins, and keep cells healthy. According to Dr. Christopher Vasey, author of The Water Prescription, from young adulthood through old age, our bodies are composed of 60-70% water. (1) The lungs, heart, muscles, liver, and spleen are each at least 70% water, and the brain is 83% water. (1) The heart and liver use water to circulate blood and detoxify the body. The water content in the brain helps maintain neurotransmitter and hormone production, supporting thinking, memory, and emotion regulation. (1) Simply put, water is required to keep our bodies running smoothly, from the smallest cells to the largest organs. If you're not consuming enough to replace what you use or lose, you're likely dehydrated.
The Body Looses Water and Fluids
We lose water and fluids through the kidneys as urine, through the skin as sweat, through the intestines with stool, through the lungs as we breathe, and through menstruation. (1) Additionally, illnesses like fever, vomiting, or diarrhea can rapidly deplete fluids. Our bodies lose water throughout the day, and seemingly minor activities contribute to fluid loss, necessitating the intake of more fluids to maintain essential bodily functions.
Are you Thirsty or Hungry?
Most people don't consume enough water because they confuse their thirst signal with their hunger signal. (1) After ignoring or misunderstanding the thirst warning system enough times, "the sensation of thirst diminishes." (1) Unfortunately, many individuals do not experience thirst until dehydration has already set in. (1) As a result, their water intake is significantly lower than what their body needs. Regardless of whether the sensation is noticed or not, the effects of dehydration will still occur. (1)
A few signs of dehydration include:
Thirst, less urine produced
Fatigue, fainting, dizziness
Confusion, migraines
Muscle cramps, constipation, joint pain
Vomiting, dry mouth, and skin
Allergies
Staying hydrated is a fundamental requirement for maintaining health and preventing the adverse effects of dehydration.
How much do You need?
Ideally, you want to have your water needs met by drinking and eating foods with a high water content. Fruits like watermelon, strawberries, and oranges, as well as vegetables like cucumbers, lettuce, and celery, significantly contribute to your hydration levels. Consuming beverages like tea, coffee, milk, sodas, and other beverages can provide some hydration; however, they are insufficient for maintaining proper hydration levels. Other challenges arise when the primary foods consumed are processed, drier foods. (1)
Water requirements vary based on your weight, activity level, outdoor temperatures, age, and any health conditions or medications that may increase your need for water. (1) Since most people want a starting point, it is recommended to consume between 9 and 13 cups of water and to add a cup for every 15 minutes of exercise. (1) It is essential to monitor your individual needs and adjust accordingly. Pay attention to your urine color; darker-colored urine may indicate dehydration and a need for increased water intake. (1) It's essential to diversify your foods and fluids to ensure your body remains well-hydrated throughout the day.
Strategies for Improving Hydration
Improving hydration habits can significantly impact overall well-being and health. Creating a plan focused on hydration can increase the likelihood that you will drink more water. Some practical strategies to improve hydration include:
Create a routine to begin and end each day with a glass of water. (A good friend of mine drinks warm lemon water, 8 ounces of water with 1/2 tsp lemon juice each morning.)
Keep water containers nearby or with you. Keeping a reusable glass water bottle on hand serves as a constant reminder to drink water, making it easier to stay hydrated on the go.
Consume more high-water content fruits and vegetables (cucumbers, tomatoes, oranges, and watermelons).
Add fruits and vegetables to flavor the water, making it more enticing. (The acids in certain fruits/veggies may cause other issues, so consider this option sparingly.)
Use hydration-tracking apps and set regular reminders throughout the day to stay hydrated.
These simple, actionable steps can lead to improved hydration habits, contributing to better health and vitality.
Making the Connection
Hydration is a pillar of overall health and is closely connected to mental health, nutrition, physical fitness, and sleep.
Hydration & Mental Health
Staying hydrated ensures that the brain receives adequate oxygen and nutrients, which are vital for maintaining mental sharpness, reducing the risk of cognitive decline, improving memory, focus, and overall cognitive clarity, enabling better decision-making and problem-solving. Simply put, drinking more water helps maintain a positive mental state, reducing stress and anxiety. Given the stress we are all under, it is imperative to drink plenty of water.
Hydration & Nutrition
Hydration and nutrition go hand in hand, and water is more than a thirst quencher. Proper hydration supports digestion by breaking down food, transporting vitamins and minerals throughout the body, absorbing nutrients, and facilitating the removal of waste. Dehydration can impair these processes, leading to fatigue, reduced immune function, and increased cravings.
Hydration & Physical Activity and Fitness
For those dedicated to maintaining or improving their physical fitness, hydration should be a key concern. Adequate water intake is essential for regulating body temperature, allowing us to sweat and cool down, which can significantly impact performance and endurance during exercise. It also lubricates the joints, reducing the risk of injury and enabling more efficient movement. Whether you're an athlete or a casual exerciser, staying hydrated can help avoid cramps, sprains, and other exercise-related injuries, making each workout more effective.
Hydration & Sleep
Getting enough sleep is fundamental for optimal health, but did you know that hydration can impact your sleep? When we are dehydrated, our body's natural rhythm and production of melatonin, the hormone responsible for regulating sleep cycles, can be disrupted. This can lead to difficulty falling asleep and staying asleep, resulting in a decrease in overall sleep quality. So, being well-hydrated can help usher in a deeper, more restorative sleep.
By prioritizing hydration, you can simultaneously support your physical fitness, nutritional needs, mental health, and sleep quality. The simple act of drinking enough water each day is a profound step toward balance and vitality in all areas of life. Make hydration a daily commitment, and watch the transformation of your overall health and wellness.
Let's make hydration a priority!
Vasey, Christopher. The Water Prescription. Healing Arts Press, 2006.