The Power of Hydration: Importance of Water

Hydration is the body's ability to absorb water, the vital liquid it needs to process. Every cell, tissue, and organ requires fluid to perform functions such as maintaining temperature, disposing of waste products, and lubricating joints. Although there are many ways to keep our bodies hydrated, water allows the body to stay hydrated and doesn’t contain unnecessary additives to be put in the body. Read the following blog to learn about the importance of water on the body!

Why is Being Hydrated Important?

Being hydrated is crucial for maintaining physical health, mental health, and overall well-being. Water plays such an important role in keeping our body functioning as it should. Water is essential for a regulating body temperature through perspiration and evaporation. It lubricates joints, which decreases the chances for injury and pain. The body relies on water for digestion and absorption of food, as well as the transport of nutrients and oxygen to cells. Water helps remove waist products from the body and supports the cardiovascular system by helping blood circulation. Mentally, being hydrated supports cognitive functions, improving focus, improving concentration, and helps with memory. Hydration helps organs such as the kidneys, lungs, liver, heart, muscles, and the brain. Dehydration can cause headaches, dizziness, and mental fatigue. A study was done that shows 75% of Americans are chronically dehydrated. It is important to be hydrated to prevent the body from becoming unhealthy. The following blog will elaborate more on the mental and physical impacts of hydration to the body.

What Does Water do for the Body?

Nearly all of the body's major systems depend on water to function and support our survival. Water makes up about 60% of body weight. Every day, you lose 8 to 12 cups of water through breathing, perspiring, and urine and bowel movements. In general, men need at least 12 cups of fluid daily, while women require a minimum of 9 cups. Factors that increase fluid needs include exercise, hot weather, high altitude, a high-fiber diet, and increased losses from caffeine and alcohol intake. Water helps the body keep regular and consistent functions, as well as stay healthy. Some ways water works the body is through:

• Regulating body temperature

• Moistens tissues in the eyes, nose, and mouth

• Protects body organs and tissues

• Carries nutrients and oxygen to cells

• Lubricates joints

• Lessens burden on the kidneys and liver by flushing out waste products

• Dissolves minerals and nutrients to make them accessible to your body

Staying hydrated keeps the body functioning properly.

Hydration on Physical Health-

There are a variety of ways that hydration and water intake can improve physical health, ranging from weight loss to circulation. Staying hydrated is not just about quenching thirst but also about supporting the body's complex systems and optimizing health and well-being.

·      Weight Loss- Drinking plenty of water can help you lose weight; this is because water can increase satiety and boost your metabolic rate. Water also fills the stomach, making you seem “fuller”, causing you to be less hungry.

·      Body Temperature- Water is a thermoregulator in the body. Water that is stored in the middle layers of the skin comes to the skin’s surface as sweat when the body heats up. As it evaporates, it cools the body.

·      Flushes Body Waste- Water is needed in the processes of sweating and the removal of urine and feces. Water also helps keep kidneys healthy and working properly.

·      Prevent Headaches- Even a mild fluid loss can cause the brain to contract away from the skull, leading to headaches and migraines in some people. Staying hydrated may help keep head pain in check.

·      Creating Saliva- Water is a main component of saliva. Saliva also includes small amounts of electrolytes, mucus, and enzymes. It’s essential for breaking down solid food and keeping your mouth healthy.

·      Protecting Tissues, Joints, and Spinal Cord- Water consumption helps lubricate and cushion your joints, spinal cord, and tissues. This will help you enjoy physical activity and lessen discomfort caused by conditions like arthritis.

·      Aids in Digestion- Scientists and nutritionists believe that drinking water before, after, and during meals will help break down foods.

·      Circulation- Water carries helpful nutrients and oxygen to your entire body. Reaching your daily water intake will improve your circulation and have a positive impact on your overall health.

·      Helps fight off illness- Drinking enough water can help prevent certain medical conditions from occurring such as kidney stones, asthma, urinary tract infections, constipation, and hypertension.

There are many more ways hydration can positively boost physical health. Keeping the body healthy will lead to more physical and mental success.

Hydration on Mental Health-

Hydration can severely influence our mental well-being, lack of water/fluids in the body can create negative impacts on mood and cognitive functions.

·      Cognitive Functions- Proper hydration is important for maintaining cognitive functions such as memory, attention, and problem-solving. Dehydration can lead to difficulties in concentration and memory recall. This can make tasks feel difficult, mentally straining, and more challenging.

·      Mood Regulation- Hydration plays a large role in mood regulation. Dehydration can result in irritability, mood swings, and increased anxiety. Staying well-hydrated can help you maintain a stable and positive mood.

·      Stress Reduction- Dehydration can amplify the body's stress response. When you're adequately hydrated, your body is better equipped to handle stress, reducing the impact of stressors on your mental health.

·      Sleep Quality- Hydration can also affect your sleep. Dehydration can lead to discomfort and nighttime awakenings. A well-hydrated body can help you get a better night's sleep, which is crucial for mental and emotional well-being.

Dehydration-

Dehydration occurs when the body uses or loses more fluid than it takes in, and the body doesn't have enough water and other fluids to carry out its normal functions. If you don't replace lost fluids, you will get dehydrated. Prolonged or repeated periods of dehydration can cause urinary tract infections, kidney stones, even kidney failure, and seizures. Knowing the warning signs are important, here are common signs of dehydration.

·       Darker-than-usual urine

• Not urinating despite steadily drinking water

• Muscle cramps

• Bad breath

• Fatigue

• Fever or chills

• Craving sweets

• Dry mouth/skin

• Fast heartbeat

• Irritability

• Confusion

• Drowsiness

How Much of Our Body is Water?

Water makes up a large part of our body weight and main functional organs. 73% of the human brain is made of water, 83% of blood, 85% of the liver, 83% of lungs, 73% of the heart, 79% of muscles, 31% of bones, and 79% of kidneys. With these large amounts of water needed, it is important that we hydrate our bodies so all parts of our body can function properly.

How to Stay Hydrated-

Since our bodies are primarily composed of water, maintaining proper hydration is vital. Staying hydrated is important especially during exercise or physical activity in the sun. Dehydration can occur when the body loses too much fluid through sweat. Those at higher risk include athletes, individuals working in hot conditions, older adults, children, and people with chronic illnesses. Some ways to prevent dehydration are:

·      Not waiting to be thirsty to drink- By the time you feel thirsty, you’re already slightly dehydrated. Have water steadily throughout the day and drink more fluids than usual when the weather is hot, especially if you’re active. 

·      Eat hydrating foods- Certain fruits and vegetables are high in water content and nutrients. Watermelon, strawberries, cantaloupe, peaches and pineapples are fruits with high-water content. Water-rich vegetables include cucumbers, leafy greens, radishes, celery, zucchini and tomatoes. 

·      Electrolytes- The electrolyte salts that go in water replenish what's lost in sweat and help increase water retention in your kidneys.

Citations:

Allie Wergin, RDN. “Water: Essential for Your Body.” Mayo Clinic Health System, Mayo Clinic Health System, 17 Apr. 2024, https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/water-essential-to-your-body-video#:~:text=Protects%20body%20organs%20and%20tissues,by%20flushing%20out%20waste%20products

Medicine, Good Food Is Good. “Why It’s Important for You to Drink Water and Stay Hydrated.” Good-Food, UC Davis Health, 27 Nov. 2024, https://health.ucdavis.edu/blog/good-food/why-its-important-for-you-to-drink-water-and-stay-hydrated/2022/07

“Hydration Facts - Everything You Need to Know to Stay Hydrated at Work.” Quench Water, 15 Mar. 2024,https://quenchwater.com/blog/hydration-facts/

Silver, Natalie. “Why Is Water Important? 16 Reasons to Drink Up.” Healthline, Healthline Media, 12 Apr. 2023, https://www.healthline.com/health/food-nutrition/why-is-water-important#takeaway

Taylor, Kory. “Adult Dehydration.” StatPearls [Internet]., U.S. National Library of Medicine, 3 Oct. 2022, https://www.ncbi.nlm.nih.gov/books/NBK555956/

Faley, Katie. “5 Tips for Staying Hydrated.” OSF HealthCare Blog, 9 July 2024, https://www.osfhealthcare.org/blog/how-to-drink-more-water/