Are You Getting Enough Water? Why Hydration is a Crucial Component to Your Health and Well-being

Are You Getting Enough Water? Why Hydration is a Crucial Component to Your Health and Well-being

Meghan Rittmaster

Water is an essential nutrient, making it fundamental to the process of nourishment in the human body. Everything in our body is influenced by our hydration status. In fact, water accounts for up to 60% of an adult’s body weight. Without adequate hydration status, the body can start to experience unpleasant symptoms, and processes in the body can become less efficient. Water is needed in almost every bodily function and by all organs, and it acts first as a building material in every cell. It also helps your body:

  • Maintain internal body temperature balance

  • Lubricate and cushion joints

  • Protect your spinal cord and other sensitive tissues (brain, and fetus for example)

  • Maintain adequate brain function and hormone balance

  • Get rid of waste through urination, perspiration, and bowel movements

  • Move nutrients into cells

  • Form saliva

  • Hydrate cells and prevent dehydration

To break our water content down even further, the brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains about 64% water, muscles and kidneys are 79% water, and even our bones contain about 31% water.

 

So, what happens when a person becomes dehydrated?

If you lose more water than you take in, your body can become dehydrated. It can be a lot easier to lose water than we realize. The average adult loses about 2 ½ quarts (or 10 cups) of water DAILY, and therefore it is important to maintain your body’s fluid balance. Water is lost through urine, sweating (perspiration), breathing, through the stool (with high amounts lost during bouts of diarrhea), vomiting, and bleeding. Symptoms of dehydration can occur with as little as 2% water deficit. Dehydration can lead to:

  • Increased risk of kidney stones, UTI’s, gallstones, and constipation

  • Headaches

  • Dizziness/light-headedness

  • Digestive problems

  • Fatigue

  • Poor mood and memory

  • Difficulty processing information

  • Nausea and vomiting

  • Elevated body temperature

  • Dry/chapped lips and tongue

  • Dry skin

  • Water retention problems

  • Muscle or joint soreness

  • Hoarse voice

  • Restlessness

  • Muscle cramps

  • Low-volume and/or dark-colored urine

Severe dehydration has more serious signs/symptoms of confusion, kidney failure, heart problems, and it can even lead to death. Medical attention is typically needed when experiencing severe dehydration.

 

How much water do I need to prevent dehydration?

Like most recommendations regarding nutrition, fluid needs vary based on the individual. Factors that need to be considered when determining fluid needs include age (seniors need more water because aging bodies don’t concentrate urine as well, and the ability to detect thirst decreases as we age), current medications, activity level, weight, size, climate (those in warmer/hot climates need more water), any current illness – specifically diarrhea or vomiting, or if you’re running a fever – and any current health conditions, such as congestive heart failure or renal disease (usually people have fluid restrictions in these instances). Women who are pregnant or breastfeeding also require more fluid, as do people consuming high intakes of protein, fiber, or alcohol.

 

General fluid recommendations for women: 11 cups of total fluid, including via food and other beverages

 

General fluid recommendations for men: 16 cups of total fluid, including via food and other beverages

 

An overall general rule that I like to incorporate for most = aim to drink ½ your body weight in oz. of water!

 

All fluids like juice, tea, soup, and even coffee and alcoholic beverages count towards your fluid intake and hydration status. About 80% of people’s daily water intake comes from drinking clean water and other beverages. The other 20% of daily water intake comes from food, especially fruits and vegetables with a high-water content, such as:

  • Melons

  • Cucumbers

  • Tomatoes

  • Celery

  • Leafy greens

  • Bell peppers

  • Summer squash

  • Berries

Hydration is important, but is there such thing as being overhydrated?

Yes! There is a possibility of overhydration, however this is not as common as dehydration. Athletes and individuals with certain medical conditions may be at a higher risk for overhydration. This can occur when large amounts of fluids are takin in in a short amount of time. Symptoms of overhydration are often similar to dehydration and may require medical attention. Overhydration can also lead to hyponatremia, which is when sodium levels in the blood are low. Hyponatremia is usually only seen in ill people whose kidneys are not functioning properly or in those under conditions of extreme heat stress or prolonged strenuous exercise (think marathon runners). Women and children are also more susceptible. Symptoms of hyponatremia include:

  • Confusion

  • Nausea

  • Seizures

  • Muscle spasms

Here are some tips if you struggle to meet your recommended water intake:

  • Drinking water before we eat solid foods can help prepare the digestive tract and provide adequate water for the entire process of nutrient absorption and waste elimination

    • Drink 8-16oz of water about 30 minutes before a meal

  • Refuel with water 2 hours after eating

  • Drink 16 oz of water right when you wake up

  • Alcohol can increase the risk of dehydration, especially if taken on an empty stomach

    • This is especially the case if you consume more than a couple of drinks within a short time

    • To prevent this, take alcohol with food and sips of water

  • Set a goal

    • Slowly increase your water intake by setting a goal each day until you reach the recommendations of ½ your body weight in ounces

  • Keep track

    • Buy a large 32 oz water bottle and keep track of how many times you fill it

  • Find a taste you enjoy

  • Fill water bottles

  • Be patient and persistent

    • It can take weeks to months to fully re-hydrate your body if you have suffered chronic dehydration – give it time and you’ll notice a difference in energy and how you feel

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