The role of H2OHYDRATION
With water being so abundant in the body, it goes without saying that it’s not just there for a good time. It plays a critical role in supporting a wide variety of essential processes.
The human body is around 60% water. It maintains cellular balance, it transports waste products, it keeps us smooth and supple, and it even regulates our body temperature, just to name a few.
When we aren’t properly hydrated, dehydration can occur. While dehydration is often thought of as just “too little water,” it’s more accurately described as “water loss” and “salt loss,” as it’s up to both water and electrolytes to maintain proper water balance.
Severe dehydration can be detrimental, but even mild dehydration can impact our quality of life. Poor hydration status can lead to lack of focus, muscle cramps, headaches, dizziness, fatigue, dry skin, and the list goes on.
Now that we know just how important water is, it’s time to find out how we can hydrate better.
The basics
Ok, it’s pretty obvious but we have to mention it. To stay hydrated, you have to drink water!
Don’t like the taste of water? Add some lemon, lime, fresh mint, fruit, or natural flavor enhancers.
You can also drink herbal tea, just make sure it’s not a complete replacement as herbs have therapeutic and medicinal effects beyond hydration. They can also interact with other substances and medications so do a little research on your teas.
Water recommendations vary amongst individuals, we’re all unique! But of course, there are some guidelines. Standard water intakes for healthy individuals who are moderately active and eat a balanced diet are about:
- 2.5 liters (or 11 cups) for women
- 3.5 liters (or 13 cups) for men
These intakes are based on Total Water Intake, and include food sources and non-water beverages (coffee, tea, smoothies, etc.).
To make it simple, a good benchmark for plain drinking water intake is about 8 glasses of filtered or bottled water per day.
What about electrolytes?
While water is the essential nutrient for hydration, electrolytes are what help maintain the proper balance of water inside and outside of our cells.
Electrolytes are minerals that have an electrical charge when dissolved in water. They’re involved in processes such as maintaining fluid volume inside and outside of the cells, generating nerve impulses for the heart and muscles to contract, hormone secretion, maintaining pH balance, and creating energy molecules like ATP.
The main electrolytes are: sodium, potassium, chloride, magnesium, calcium, phosphate, and bicarbonates.
Our bodies get electrolytes from our diet so it’s likely that we don’t need the added electrolytes supplements. Instead, we should be eating a balanced diet rich in fruits, vegetables, a variety of protein, and healthy fats to ensure that we are getting the adequate electrolytes and minerals.
You may want to consider electrolyte supplements if you’re an athlete, someone who sweats a lot, or someone who does a lot of heated exercise (hot yoga, hot pilates).
Eat your water
About 20% of our water intake comes from what we eat, so don’t sleep on hydrating foods. Fruits and vegetables are particularly high in water. Watermelon, for example, is about 92% water!
Eating a hydrating diet not only hydrates us, it adds volume to the diet, so you can feel fuller after a meal. These foods are considered nutritionally dense and calorically light, meaning that they are higher in nutrients without being too heavy in fat and sugar (remember that the sugar in fruit is not metabolized the same way as free sugar!).
Hydrating foods: cantaloupe, yogurt, apples, grapes, oranges, carrots, broccoli, pears, pineapple strawberries, watermelon, lettuce, cabbage, celery, spinach, squash
Hydrating meals: soups, smoothies, grain bowls, curries, seafood based meals
Watch your diuretics
Many of us have heard the term diuretics, but let’s look at how they affect hydration.
A diuretic is a substance that suppresses anti-diuretic hormone, a hormone that stops you from releasing body fluid. Basically, consuming a diuretic means that you will pee more.
This doesn’t necessarily mean that you will be dehydrated, as diuretics can still hydrate you. However, if you don’t drink enough fluids to start with but consume high amounts of diuretics, you might end up with a higher fluid output than input.
The most common and potent diuretics are alcohol, caffeinated coffee, caffeinated teas, caffeinated soda, and some herbal teas. These drinks should be consumed in moderation, especially alcohol and sugar-sweetened sodas.
References
Armstrong, L., & Johnson, E. (2018). Water Intake, Water Balance, and the Elusive Daily Water Requirement. Nutrients, 10(12), 1928. https://doi.org/10.3390/nu10121928
Gonsioroski, A., Mourikes, V. E., & Flaws, J. A. (2020). Endocrine Disruptors in Water and Their Effects on the Reproductive System. International Journal of Molecular Sciences, 21(6), 1929. https://doi.org/10.3390/ijms21061929
Lacey, J., Corbett, J., Forni, L., Hooper, L., Hughes, F., Minto, G., Moss, C., Price, S., Whyte, G., Woodcock, T., Mythen, M., & Montgomery, H. (2019). A multidisciplinary consensus on dehydration: definitions, diagnostic methods and clinical implications. Annals of Medicine, 51(3-4), 232–251. https://doi.org/10.1080/07853890.2019.1628352
Maughan, R. J., Watson, P., Cordery, P. A., Walsh, N. P., Oliver, S. J., Dolci, A., Rodriguez-Sanchez, N., & Galloway, S. D. (2015). A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index. The American Journal of Clinical Nutrition, 103(3), 717–723. https://doi.org/10.3945/ajcn.115.114769
National Health Service. (2022, November 29). The Eatwell Guide. NHS; NHS.
https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/
Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, Hydration, and Health. Nutrition Reviews, 68(8), 439–458. PubMed Central. https://doi.org/10.1111/j.1753-4887.2010.00304.x
Shaheen, N. A., Alqahtani, A. A., Assiri, H., Alkhodair, R., & Hussein, M. A. (2018). Public knowledge of dehydration and fluid intake practices: Variation by participants’ characteristics. BMC Public Health, 18(1), 1–8. https://doi.org/10.1186/s12889-018-6252-5
Shrimanker, I., & Bhattarai, S. (2019). Electrolytes. Nih.gov; StatPearls Publishing.
https://www.ncbi.nlm.nih.gov/books/NBK541123/
*This guide is for educational and information use only. It is not medical advice and should not be used to diagnose or treat a health problem or disease. Please always consult your doctor regarding a medical condition.
