Are You Properly Hydrated?

There is arguably nothing in nutrition that is one-size-fits-all. Known as “biochemical individuality,” each human being is a unique individual with unique needs. If one “diet” works for your mother or your best friend, chances are it won’t work the same way for you. There is, however, one exception: hydration.

The human body is approximately 60-70% water (that number varies depending on different factors), making it the most critical nutrient you can consume to keep yourself healthy and alive. We often think of water as giving us that “dewy” glow or is the cause of that nagging headache if we’re dehydrated, but did you know that water is crucial to every function in our body, right down to the cellular level?

So go grab your water bottle, and let’s chat about the importance of proper hydration!

What Does Water Actually Do?

Water has a few main functions within the human body, and while they are all vital to our survival, the two that stand out to me are:

Nutrient transport: All nutrients consumed must somehow move through our body to get where they need to be. The same goes for oxygen. How do they do that? Through our blood. And what moves our blood? Water. Not only that, but water also then helps to transport waste and toxins that are in our body out through sweat and urine.

Lubrication: Water lubricates our joints by providing a cushion to keep bones from grinding together (which wears the bone down over time, and not to mention is quite painful). It is also a key component of mucus, which lines and therefore lubricates various tracts in our body (respiratory, GI, etc.). This lining helps trap foreign particles such as toxins and pathogens to keep us healthy. When we’re sick, we’re told to keep drinking fluids. Obviously this helps with hydration, which is critical, especially if there’s vomiting or diarrhea involved. However, it also keeps the mucus from getting too thick, which can cause further congestion in our respiratory tract.

Water also helps to regulate body temperature, blood volume, and other immune responses, as well as keeping other bodily systems functioning healthfully, such as our GI and urinary tracts.

Thirst As Hunger

Oftentimes when we feel like we’re hungry, it’s our body telling us it actually needs water, not food. A good habit to try to get into is drinking a glass of water before having something to eat. Plus, the more you eat, the more you need to drink, so if you are truly hungry, you’d need that glass of water anyway.

The Danger of Dehydration

I’m sure most of us have experienced some form of dehydration before. It can show up as fatigue or a sudden headache, maybe we feel a little nauseous. We drink a glass of water, comment that we really need to be drinking more water, and go about our business. However, dehydration, even minor, is a problem, and if it’s severe it can be fatal.

It doesn’t sound like much, but if a body loses 10% of its water through dehydration, it can be life-threatening. Just a 1% loss causes feelings of thirst, and a 5% loss can cause those nagging headaches & fatigue. Sometimes a glass (or a couple of glasses slowly) of water is enough to fix the problem. However, sometimes we need to add a little salt or other electrolytes to balance out our fluid loss and intake.

Other problems that can occur due to dehydration include digestive issues, high or low blood pressure, respiratory issues, stomach ulcers, urinary infections, and more.

Unlike some other nutrients, the human body doesn’t store water. We’re constantly eliminating it throughout the day, mostly through urine, sweat & excrement, which means we need to be consistently replenishing it throughout the day as well. On average, we lose about 2.5 liters every day, which is the amount we’re aiming to consume to keep our fluids balanced.

Electrolytes

Did you know that our body is constantly sending electrical charges for various bodily functions (think muscle contractions)? To conduct those charges properly we need electrolytes, which are minerals such as magnesium, sodium, and potassium.

You’ve probably noticed that when you sweat, your skin gets a little salty. That’s the sodium in your body. An easy way to replenish that? Add a pinch or two of salt to your water and a squeeze of half of a lemon. Voila, you have a homemade electrolyte drink. No need to go out and buy a sports drink that’s full of added sugar or some other ingredient(s) you don’t need. For days when I’ve been active, it’s hot and/or I just need a boost, I opt for LMNT. It’s a no-sugar-added electrolyte mix you can dump right into a bottle of water. Another thing that makes LMNT far and above popular sports drinks? It actually has minerals in it! If you check the label of common sports drinks, it’s sugar and maybe some sodium, and whatever they use to make it electric blue. That’s it. You’re not getting any other electrolytes!

Bottled Water

Bottled water is a convenient way to keep water with you throughout the day. However, I would MUCH prefer you fill up a glass or stainless steel water bottle than using or buying plastic water bottles. One reason is just reducing single-use plastics. Plastic water bottles are terrible for the environment, there’s just no way around it. But if keeping the environment healthy isn’t your jam, then reason two: plastic water bottles are made up of chemicals, and when that water bottle sits (especially in a warm car) those chemicals start seeping into your water. Even if it’s not hot, water sitting in those bottles does begin to have trace amounts of plastic. And I don’t know about you, but I don’t need any plastic particles, trace or otherwise, floating around my bloodstream!

Sources of Hydration

A lot of times when we think of properly hydrating we think we need to drink more fluids. While that is true, we also get water from the foods we eat, mainly fruits & vegetables, but also grains and pasta that are cooked in water.

Foods with the highest water content include:

Lettuce
Celery
Cucumber
Tomato
Zucchini
Cabbage
Cauliflower
Bell pepper
Watermelon
Strawberry

While water is always your best choice for fluid hydration, other options include infused waters (think lemon, cucumber, mint) and herbal teas. Fruit & vegetable juices are another option, but in somewhat limited quantities (as fruit juice, especially, has sugar; albeit naturally occurring). Caffeinated beverages, such as coffee and black tea have dehydrating effects on the body. Commercial soft drinks, like soda, are laden with sugar and other unnecessary, and oftentimes harmful, ingredients.

How Much Should I Drink?

This is the million dollar question, no? And like a lot of things in nutrition, the answer is…it depends! Your gender, age and weight all play a role, as do climate, activity level, lifestyle & diet, or whether you’re pregnant or breastfeeding.

Generally speaking, you’re aiming for eight 8-ounce glasses a day. However, that is not only a very generalized average, it’s also low balling it. This number is going to be much higher given the variety of variables listed above. So like other nutrition advice, it’s always best to speak with a professional to determine what best suits your needs.