Water is the most abundant liquid on the planet, and every living thing needs it to survive—from the smallest bacteria to humans. It improves how we feel, how we function, and how we look. Our bodies are made up of two-thirds water, and we simply wouldn’t function without it. The brain alone is made up of 76% water.
Some of the major functions of water include:
Regulating body temperature and blood pressure - Water plays a crucial role in maintaining your body temperature by facilitating sweating and evaporation, while also helping to regulate blood pressure by ensuring proper circulation and fluid balance in your blood vessels.
Regulating pH levels - Water helps maintain the body's pH balance, ensuring that blood and tissues stay within the optimal range for enzyme activity and overall cellular function, which is crucial for maintaining good health.
Dissolving minerals and nutrients and carrying them around the body - Water acts as a solvent, dissolving minerals, vitamins, and nutrients, and then transporting them throughout the body to where they're needed for proper functioning and energy production.
Carrying oxygen to the cells - Water helps oxygen move from the lungs to the cells via the bloodstream, ensuring that every cell receives the oxygen it needs for energy production and efficient metabolism.
Improving digestion - Adequate hydration is essential for digestion, as water helps break down food, dissolves nutrients, and moves them through the digestive tract, supporting smooth bowel movements and nutrient absorption.
Aiding energy release from food - Water assists in metabolizing food into energy, as it is involved in many of the body's enzymatic reactions that break down carbohydrates, fats, and proteins into usable energy.
Eliminating wastes and toxins, reducing the burden on kidneys and liver - Water flushes waste products and toxins from the body, allowing the kidneys and liver to focus on their primary functions while reducing the strain of processing harmful substances.
Preventing constipation - Hydration softens stools and supports the smooth movement of waste through the intestines, helping to prevent constipation and maintain regular bowel movements.
Lubricating joints - Water acts as a natural lubricant for your joints, reducing friction and supporting their ability to move freely, which can reduce discomfort and improve mobility.
Moistening tissues (mouth, nose, eyes) - Water helps keep mucous membranes moist, supporting healthy tissues in the mouth, nose, and eyes, which prevents dryness and irritation in these areas.
Given its essential role in so many bodily functions, our hydration levels need to be maintained throughout the day. Just through breathing, we lose 250ml of water, and if we lose more than we consume, dehydration occurs.
The Impact of Dehydration
When you become dehydrated, the blood thickens, and the heart has to work harder. This leads to less efficient blood circulation. Dehydration can contribute to a variety of serious health problems, including - Angina, Diabetes, High cholesterol and High blood pressure
Signs You Might Be Dehydrated
Dehydration can show up in several ways. Pay attention to the following signs:
Thirst: When your body is dehydrated, your thirst mechanism kicks in as a signal to replenish lost fluids, so constant or intense thirst is one of the first signs of dehydration.
Dry Skin: Dehydration affects your skin’s moisture levels, leading to dryness, flakiness, or an overall dull appearance because your skin relies on hydration to stay plump and supple.
Headaches: Dehydration can cause the brain to temporarily shrink from fluid loss, leading to painful tension headaches or migraines due to reduced blood and oxygen flow to the brain.
Dark Colored Urine: Dark, concentrated urine is a strong indicator of dehydration, as it means your kidneys are trying to conserve water by concentrating waste products.
Constipation: Without enough water, your body struggles to soften stools and maintain regular bowel movements, leading to discomfort and constipation.
Muscle Cramps: Dehydration can cause muscle cramps because electrolytes, which help muscles contract and relax, are imbalanced when your body lacks enough fluid.
Fatigue: When dehydrated, your body has to work harder to perform even basic functions, causing feelings of tiredness, low energy, and general lethargy.
How Much Water Do You Need?
Your daily water requirement is generally around 30ml per kilo of body weight. This can include water from herbal teas, diluted juices, and the water content in fruits and vegetables. You might need more water if you’re exercising, in a hot climate, detoxifying, or dealing with certain health conditions.
For example:
60kg = 2 liters
75kg = 2.5 liters
90kg = 3 liters
105kg = 3.5 liters
This doesn’t include coffee, tea, alcohol, or soft drinks. For every coffee consumed, it’s recommended to drink two glasses of water to counteract the dehydrating effects.
Hydration and Weight Loss
Water plays a significant role in weight management. Sometimes, what we interpret as hunger is actually thirst. The next time you think you’re hungry, consider having a glass of water first to see if your body was simply craving hydration. Staying well-hydrated can also support your metabolism and curb excess snacking, leading to more mindful eating choices.
Hydration Myths Debunked
There are a lot of myths around hydration, such as the “8 cups of water per day” rule, which doesn’t work for everyone. Hydration needs vary based on activity level, health conditions, weather, and other factors. It’s important to personalize your water intake according to your own needs rather than relying on a one-size-fits-all approach.
Hydration and Gut Health
Hydration is vital for healthy digestion. Water helps prevent constipation and ensures your body can process and absorb nutrients effectively. Proper hydration supports the mucosal lining in your digestive tract, which is essential for the proper functioning of your intestines.
Fluid with Meals
Drinking large amounts of fluid during meals can dilute gastric juices and impair digestion.
For optimal digestion:
Avoid drinking 30 minutes before meals and wait at least one hour after meals before drinking large amounts of fluid. Just the amount needed to take medication with food is fine.
Despite what you may see on social media, drinking large amounts of water or other beverages during meals is not recommended for healthy digestion. This outdated advice doesn’t align with current knowledge about how our bodies process food and fluids efficiently. For better digestion and nutrient absorption, it’s best to allow your digestive system to work without the dilution of gastric juices. Sorry but it does also include alcohol.
Tips to Stay Hydrated
Here are some tips to keep you hydrated throughout the day:
Drink water every 15-30 minutes while exercising to replace fluids lost through sweating.
Drink before you feel thirsty to prevent dehydration.
Use a water filter to remove chlorine and fluoride, which can negatively affect gut health.
Coconut water is a natural way to rehydrate, matching the body’s electrolyte profile.
Carry a stainless steel, reusable water bottle with you throughout the day to ensure you’re always prepared.
Eat water-rich fruits and vegetables, like cucumbers, watermelon, and celery, to contribute to your daily hydration.
Add fresh fruit or herbs to your water to make it more exciting and flavorful, especially if you struggle to drink plain water.
Adjust evening fluid intake to avoid waking up during the night to use the bathroom. Limit fluid intake in the evening, especially sugary drinks.
Monitor the color of your urine. The first urination of the day will be darker, but it should lighten as the day progresses. If it remains dark, you may need to hydrate more.
Consider adding CMD (Concentrated Mineral Drops) to your water to re-mineralize it. This can enhance hydration and support overall body functions.