Hydration
Yes, you’ve all heard it. Drink more water.
The truth is, the amount of water any person needs is individual and based on climate, activity levels, diet and more. However, research has shown that the majority of people are not consuming an adequate intake of water for optimal hydration and cell and organ function. Water is an absolutely necessary nutrient for human function. It is the only nutrient whose absence will lead to death within a few days. But there is a big gap between the amount of water necessary for survival and the amount of water necessary for optimal functioning, for truly thriving.
Because water is so essential to survival, the body has several strategies for adapting cell and organ function when hydration is reduced. However, the harder the body has to work to adapt to meet its basic needs, the less capacity it has to adapt to other stressors, and the less capacity we have to rise above basic functioning. Think of Maslow’s hierarchy. Maslow, a psychologist in the mid 1900s, posited that humans need to have their basic needs such as food and safety met before they can engage in activities and expend energy on higher functioning and self-actualization. For each of us, hydration is a basic physiologic need.
We obtain a portion of our needed water from food, especially fruits and vegetables. The higher our intake of whole plant foods, the better our likelihood of healthy hydration. These foods are also rich in minerals which help maintain hydration and cellular activity. Packaged foods tend to be high in sodium and not rich in water, adding stress to the body. We also get water from other beverages, however, these are often calorie dense and may not be optimal for long-term health. The primary way we stay hydrated is through drinking water.
When the body senses dehydration, even mild (less than a few hundred milliliters change), it has very sensitive and precise mechanisms to adjust fluid balance. Cells shrink as water is moved into circulation and the kidneys concentrate the urine to prevent fluid loss; but neither the cells nor the kidney are happy and functioning optimally under this stress.
Thirst is modulated by the brain in response to signals both in the cells and the kidneys to engage mechanisms throughout the body to conserve water. If we are thirsty, the body has already started adapting to a decrease in hydration. So, waiting until we are thirsty may not lead to optimal hydration. As we age, our thirst centers become less sensitive and it becomes much easier to become dehydrated.
There are several consequences to being even mildly dehydrated. These include:
Difficulty with thermoregulation (both adapting to cold or heat)
Reduction in physical performance. Decreases in performance have been shown with less than 2% dehydration. It is difficult for the body to catch up after exercise, so being well-hydrated before exercise is essential, especially in hot or cold climates.
Disruptions in mood and cognitive function.
Fatigue, decreased level of alertness.
Delirium, especially in the elderly.
Constipation.
Kidney stress
Hypotension and Hypertension
Headaches.
Insufficient detoxification through sweat.
Decreased skin turgor/tone.
Kidney stones.
Heart disease and vascular dysfunction
So, how much water should we be drinking?
As stated above, this is somewhat individual and needs to be assessed based on diet, activity level, climate and age. However, a general place to start unless otherwise recommended by your physician is: Drink 1/2 your body weight in ounces of water. Therefore, if you weigh 150lbs, 75oz of water a day would be a good place to start.
I recommend starting your day with a large glass of room temperature water. This not only facilitates healthy bowel function first thing in the morning, but it also quickly re-hydrates your cells after nighttime fasting and sets the tone for thirst and appropriate water intake through the day.
Now, go get a glass of water, and if you have questions about hydration or living fully, thriving day by day, give me a call.
Dr Amy
Research on hydration: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/