The Power of Hydration: Why Water is Your Body's Best Friend

Water is the elixir of life, necessary for the functioning of all cells, tissues, and organs in our body. Yet it's frequently overlooked and under-appreciated. In this blog, we'll look at why hydration is not only vital but essential for general health and well-being.

Regulation of Body Temperature

Water helps regulate body temperature through sweating and respiration (1). When we're well hydrated, our bodies can effectively cool down through sweat evaporation while exercising or being exposed to heat. Dehydration can raise the risk of heat-related illnesses including heat exhaustion or heatstroke, particularly during hot weather or strenuous exercise (2).

Digestion and Nutrient Absorption

Saliva is comprised of water and serves to moisten food, making it simpler to chew and swallow (3). This lubricant facilitates food passage through the digestive system (4). Digestive juices are produced in the stomach and contain digestive enzymes that aid in the breakdown of food and the release of nutrients (5). Water is also required to create the mucus that coats the inside of your stomach, shielding it from highly acidic digestive juices (6).

Waste Removal and Detoxification

Water helps the body eliminate waste and poisons through urine, sweat, and bowel movements (7). Adequate hydration helps kidney function by filtering waste from the blood and excreting it efficiently (8). Chronic dehydration can strain the kidneys and decrease their ability to remove toxins, potentially resulting in kidney stones or urinary tract infections (9).

Maintenance of Electrolyte Balance

Electrolytes, including sodium, potassium, and magnesium, play crucial roles in physiological functions such as nerve transmission, muscular contraction, and fluid homeostasis (10). Hydration contributes to the critical balance of electrolytes in the body, ensuring proper hydration and preventing imbalances that can result in muscle cramps, fatigue, or even heart problems (11).

Cognitive Function and Mood

Proper hydration supports cognitive function and emotional regulation. Even minor dehydration can decrease focus, attentiveness, and memory, lowering cognitive performance and mood (1). According to research, staying hydrated can improve cognitive function, mood stability, and general mental health (12).

Joint Lubrication and Cushioning

Proper hydration is essential for keeping joints healthy and mobile. The cartilage in our joints contains a high water content (an estimated 70-80% of cartilage is made of water), which helps cushion and lubricate them during movement. Inadequate hydration can reduce joint lubrication, resulting in stiffness, discomfort, and an increased risk of injuries like sprains or strains (13).

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Water is more than simply a basic requirement; it is the foundation of life and an essential component of good health. Proper hydration has numerous and far-reaching functions, including controlling body temperature, increasing nutrient absorption, lubricating joints, and assisting detoxification. Prioritising hydration and maintaining appropriate water consumption can help our bodies function properly, supporting vitality and general well-being.

References

(1) Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x

(2)Glen P. Kenny, Thad E. Wilson, Andreas D. Flouris, Naoto Fujii. (2018). Chapter 31 - Heat exhaustion. Handbook of Clinical Neurology, 157, 505-529. https://doi.org/10.1016/B978-0-444-64074-1.00031-8.

(3) https://www.nidcr.nih.gov/health-info/dry-mouth\

(4) https://www.britannica.com/science/human-digestive-system/Salivary-glands

(5) https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=&ved=2ahUKEwiR_7bky8uEAxV_XkEAHYgFD54QFnoECA0QAw&url=https%3A%2F%2Fwww.niddk.nih.gov%2F-%2Fmedia%2FFiles%2FDigestive-Diseases%2FDigestive_System_508.pdf&usg=AOvVaw08RgQ2QzhgvgD6A4Xf7Rpl&opi=89978449

(6) https://www.britannica.com/science/human-digestive-system/Gastric-mucosa

(7)Lorenzo, I., Serra-Prat, M., & Yébenes, J. C. (2019). The Role of Water Homeostasis in Muscle Function and Frailty: A Review. Nutrients, 11(8), 1857. https://doi.org/10.3390/nu11081857 (8)https://www.kidney.org/content/6-tips-be-water-wise-healthy-kidneys#:~:text=Water%20helps%20the%20kidneys%20remove,this%20delivery%20system%20to%20work.

(9) https://www.ruh.nhs.uk/patients/patient_information/NHC_hydration_and_kidney_health_AKI.pdf

(10)Shrimanker, I., & Bhattarai, S. (2023). Electrolytes. In StatPearls. StatPearls Publishing. (11)Taylor K, Jones EB. Adult Dehydration. [Updated 2022 Oct 3]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK555956/

(12) Nishi, S. K., Babio, N., Paz-Graniel, I., Serra-Majem, L., Vioque, J., Fitó, M., Corella, D., Pintó, X., Bueno-Cavanillas, A., Tur, J. A., Diez-Ricote, L., Martinez, J. A., Gómez-Martínez, C., González-Botella, A., Castañer, O., Alvarez-Sala, A., Montesdeoca-Mendoza, C., Fanlo-Maresma, M., Cano-Ibáñez, N., Bouzas, C., … Salas-Salvadó, J. (2023). Water intake, hydration status and 2-year changes in cognitive performance: a prospective cohort study. BMC medicine, 21(1), 82. https://doi.org/10.1186/s12916-023-02771-4