Got Water? Hydration: The Simplest Way to Optimize Holistic Health

I think the old dairy slogan, “Got Milk?”should be replaced with “Got Water?” because it irrefutably does a body - and brain - so much good. Water is absolutely essential to life and staying adequately hydrated is one of the easiest things we can do in the quest for optimal mental and physical health.

We are basically water; water is the major component of almost all of our bodily parts. Water comprises approximately 60% of adult male bodies, 55% of adult females, and 80% of babies. Our organs absolutely require sufficient hydration to function properly. According to www.uses.gov, on average in adults, water comprises approximately 83% of our lungs, 79% of our kidneys and muscles, 73% of our brains and hearts, 64% of our skin, and even 31% of our bones! The liver is approximately a whopping 85% water and plasma (the liquid portion of our blood) is up to 90% water. 

We all certainly know that water is “good” for us but I think appreciating these percentages highlights how critical adequate hydration is. Even slight dehydration can significantly impair mental and physical performance, as well as energy levels and mood. It seems to me like a lot of Americans suffer from “chronic fatigue”; adequate hydration could go a long way in helping ameliorate this physical and mental sluggishness. Dehydration can be the cause of, and adequate hydration can be the natural healing mechanism for, a myriad of ailments, including high blood pressure, headaches, elevated cholesterol levels, excess weight, aches and pains and depression, amongst other things. 

Yet, despite water’s critical role, over 75% of Americans are chronically dehydrated. Let’s highlight some of the amazing ways that hydration can positively impact us as a reminder to prioritize hydration daily.

Every bodily function is regulated by, and dependent on, water. Billions of biochemical reactions rely on a sufficient flow of water. Water is a vital nutrient in every cell; it is the primary building block of cells. Water is the seamless vehicle for transportation of oxygen, nutrients, hormones and chemical messengers. Water is integral to the digestive process, metabolism, and energy production. 

As important as what water delivers is what water takes away - wastes, toxins and inflammatory substances. Our bodies have many avenues of detoxification – via the liver, the lymphatic system, the lungs, the kidneys, the colon and the skin. Water is key to the detoxification process as it is integral to the functioning of these detoxification organs and the lymphatic system. Most toxins are excreted via urination. If the kidneys can’t effectively perform their role, the liver takes over and can be distracted from performing other vital functions like fat metabolism. Insufficient hydration is also strongly associated with kidney stone development.

Water lubricates and cushions our joints and is required for movement; regulates our internal body temperature via perspiration and respiration; is the primary solvent for water-soluble vitamins; is an important component of collagen; cushions our spinal cords and brains and other organs; and is necessary for the brain to manufacture neurotransmitters and hormones.

Adequate hydration intimately impacts the immune process. The immune system relies on delivery of nutrients from blood (which is primarily water) and the removal of wastes and toxins via lymph (which is about 90% water). Lymph not only removes toxins, wastes, disease-causing pathogens and abnormal cells, but also delivers infection-fighting white blood cells. Dehydration is basically immunosuppressive. 

Studies have shown that adequate hydration may significantly reduce the risk of certain cancers (including breast and colon cancer). Indeed, there seems to be an inverse relationship between water consumption and colon cancer risk. Incomplete detoxification results in toxins being recirculated and can pose an even greater risk than the original toxins. 

Up to 80% of joint cartilage is water. Cartilage can be viewed like a sponge, pliable and flexible when wet and dried out/rigid when not. Inadequate hydration can lead to general aches and fatigue and contribute to and/or aggravate arthritis. Chronic dehydration can result in extensive abrasive damage over time and eventually lead to osteoarthritis. 

The brain uses about 20% of our circulating blood which we know is primarily water. Even mild dehydration (a loss of 1 -3% of body weight) can impair cognition and mood and can contribute to sleep disturbances and fatigue. Studies show that even a 1% reduction in hydration can cause a 5% decline in cognitive function, and a 2% decrease in hydration can result in short-term memory loss. Prolonged dehydration can cause brain cells to shrink in size and mass and may also contribute to a lot of common ailments associated with aging (including fatigue, headaches, and inability to focus). Being sufficiently hydrated is fundamental to helping prevent eye diseases associated with aging as well, including cataracts and glaucoma. 

Our skin, our largest organ, is about 64% water. Inadequate hydration can impede our ability to sweat (an avenue of detoxification and cooling mechanism), and can negatively impact the health and appearance of our skin through dry skin, loss of elasticity and wrinkles. If you are dehydrated, your skin will be one of the first tell-tale signs. If the body lacks sufficient water to perform its crucial functions, it will “steal” water first from our skin. Collagen, a structural protein which helps maintain firmness and youthful appearance, is approximately 60% water. Collagen is not only abundant in skin but also in tendons, ligaments and bones so a breakdown of collagen from inadequate hydration will manifest itself throughout the body. Collagen is the skin’s primary connective tissue. Drinking adequate water is not only one of the best things you can do for your overall health but is one of the most  fundamental things you can do for your skin aging and appearance. So many people take expensive collagen supplements or use costly creams when simply staying adequately hydrated is a game changer.

Adequate hydration can also have significant beneficial effects on weight loss efforts. Water is a natural appetite suppressor. Oftentimes we think we’re hungry when in reality we’re just thirsty. Drinking water before meals has been shown to result in reduced caloric intake; it’s a highly effective tip if you’re trying to lose weight since water is filling and calorie free. Adequate hydration enables fat cells to detoxify by transporting fat-soluble wastes and toxins into the bloodstream for detoxification. Although it may seem counterintuitive, proper hydration also encourages weight loss by decreasing water retention. If you aren’t providing the body with adequate intake of its precious water, it will literally hoard what it has instead of eliminating it. 

Water supports our primary fat-burning organ, the liver, and primary fat-processing system, the lymphatic system. It’s involved in detoxification and clearance of wastes and toxins; dehydration can result in inflammation within cells that can eventually spread into the bloodstream and throughout the body. Chronic inflammation is associated with virtually every ailment and non-communicable disease. Adequate water can also help regulate blood sugar levels and play a role in preventing or treating Type 2 diabetes. Dehydration is linked to increased insulin resistance.

Now that you hopefully appreciate how crucial adequate hydration is, how much should you get? The levels that you need depend on a number of factors, including your gender, age, body weight and composition, activity level, whether you are currently ill and what type of climate you live in.  According to the National Academy of Medicine, women need at least 91 ounces while men need at least 125 ounces, generally speaking. I would use those levels as minimums and adjust upwards based on your circumstances. You can count high-water-containing foods, such as vegetables and fruits (including watermelon, cucumbers and celery, for instance). 

“KISS” - keep it simple, sweetheart💋: Staying sufficiently hydrated is one of the simplest things you can do to stay healthy and energized. Water is essential to all our organs and systems; we simply cannot have optimal mental or physical health without it. Water can help prevent many chronic ailments and assist in avoiding a myriad of diseases; it can also energize you, help you lose weight and make your skin glow. I’ll drink to that! Cheers!