Hydration: Benefits and Beyond!
What is Hydration?
Hydration has several different definitions. Here are a few common ways “hydration” is used:
- The act or process of combining or treating with water
- The process of making your body absorb water or other liquid
- The process of combining with water
- In medicine, the process of giving fluids needed by the body
- The replacement of body fluids lost through sweating, exhaling, and eliminating waste
The Importance of Hydration
All that “stay hydrated” talk isn’t for nothing! These are the top ten reasons why hydration is KEY to your life and your health.
| Carries nutrients and oxygen to all cells in the body | One of the six nutrients essential for life |
| Helps covert food into energy | Regulates body temperature |
| Lubricates joints | Moistens oxygen for breathing |
| The main property of blood, which carries nutrients to cells and carries waste out of the body | Reduces risk of developing kidney stones and urinary tract infections |
| Protects and cushions vital organs | Reduces risk for constipation |
Common Misconceptions About Hydration
Here are some misconceptions about hydration… and what to know instead.
Drinking eight 8-oz glasses of water is enough to stay hydrated
Not necessarily! The right amount of water for you depends on factors such as activity level, weight, sex, weather.
Increase in water intake results in weight loss
Not quite true. Many studies show that water intake not associated with reduced weight
Coffee is dehydrating
Good news, coffee lovers! Studies have shown caffeinated beverages consumed in moderation provide the same hydration as non-caffeinated drinks
There is no such thing as “too much” water
It is actually possible to drink too much water!
The kidneys of a healthy adult can flush out 20 to 28 L of water each day, but they can only get rid of about 1 L each hour. So, this makes it hard for your kidneys to keep up when you drink more
than 1 L per hour.
Water is the only way to get hydrated
False! There are several fruits such as watermelon and cantaloup in high
water content
Sports drinks are a great way to rehydrate
While they can be an option in certain situations, some “sport drinks” make contain excessive amounts of sugar, which could lead to dehydration.
How is water lost from the body?
Water can be lost from the body in a variety of ways.
- By making urine
- Having bowel movements
- Sweating
- Very active people lose more water
- Body’s way of cooling itself down
- Higher altitudes
- Extreme temperatures
- Illnesses
- Fever
- Diarrhea
- Vomiting
Factors affecting hydration needs
A variety of factors can influence hydration needs. Some of these factors include sex, activity level, pregnancy, and breastfeeding.
Certain diseases and medical conditions can also affect hydration needs, such as congestive heart failure, renal disease, burns, diarrhea, and vomiting.
Sources of Hydration
- Water
- Sport replacement drinks
- Herbal teas
- Vegetable broth
- Sparkling water
- Fat-free milk
- Foods with 90-100% water content
- Fruits: cantaloupe, strawberries and watermelon
- Vegetables: lettuce, cabbage, celery, spinach and cooked
squash/zucchini
- Food with 70-89% water content
- Fruits: bananas, grapes, oranges, pears and pineapples
- Vegetables: carrots, cooked broccoli and avocados
- Dairy products: yogurt, cottage cheese and ricotta cheese
Effects of Dehydration
Dehydrations can lead to mild side effects such as an annoying headache. However, when dehydration is severe the situation can become more urgent.
Mild dehydration (resolves with rehydration)
- Headaches
- Dizziness
- Digestion issues
- May impact mood
- Affect memory
- Issues processing information
Severe dehydration (requires medical attention)
- Confusion
- Kidney failure
- Heart problems
- Death
Effects of Over-Hydration
- Occurs less frequently the dehydration
- Can occurs by drinking too much water
- Can cause increase of pressure causes a throbbing headache and may lead to brain impairment and trouble breathing
- May lead to hemolysis (decrease in body’s salt level which causes cells, including brain cells, to swell and burst)
- Can occurs if the kidneys retain too much water
- May result in swelling of feet, hands and lips
- Urine is a good indicator of hydration status in a healthy person
Hydration Urine Spectrum
Urine is a good indicator of hydration status. Pale yellow urine that looks like lemonade is a good goal.
On the extreme ends of the spectrum, darker urine means more water is needed. Additionally, colorless urine means over-hydration.
How to calculation adequate hydration
- Quick & easy method:
- Body weight (in lbs) ÷ 2 = oz of water to drink
- Ex. For a person weighing 160lbs: 160 ÷ 2 = 80 oz (~ 10 cups of water)
- General recommendation:
- Women: ~ 9 cups of water
- Men: ~10-13 cups of water
- Dietetics calculation (dependent on age):
- Adolescents: 40-60 mL/kg
- Adult < 55 yrs : 35 mL/kg
- Adult 55-65 yrs: 30mL/kg
- Adult > 65 yrs: 25 mL/kg
Tips to help keep hydrated
- Listen to your body: If you are thirsty, drink water. This is especially important if you are active or live in very hot climates
- Opt for water: Instead of soda or energy drinks, go with a tall glass of water.
- Drink water throughout the day: Consume water with meals, as well as between meals. This will help prevent frequent urination problems, rather than drinking several big gulps at once
- Carry a refillable water bottle: Keep water handy, so it’s there when you want to reach for a drink.
- Add a flavor enhancer: For variety, squeeze some fresh lemon or lime juice into your water, toss in a couple of cucumber slices or add a few fresh basil leaves
- Drink before during and after exercising: Drink 1-2 cups of fluid 30 minutes before exercising and ½ cup-1 cup fluid every 25 minutes during exercise. Within two hours after exercising, drink enough water to replace fluid lost during workout
Conclusion
We hope you found the information in this article to be helpful. As always, check with your personal healthcare team to develop the right hydration strategy for you. If you’d like some guidance from Dr. Ofon on hydration (and more!) don’t hesitate to get in touch.
References:
- https://study.com/academy/lesson/what-is-hydration-definition-facts-benefits.html
- https://www.eatright.org/health/essential-nutrients/water/how-much-water-do-you-need
- https://www.merriam-webster.com/medical/hydration
- https://dictionary.cambridge.org/us/dictionary/english/hydration
- https://www.cancer.gov/publications/dictionaries/cancer-terms/def/hydration
- https://www.hhs.texas.gov/sites/default/files/documents/services/health/texercise/importance-of-hydration.pdf
- https://www.summahealth.org/flourish/entries/2023/01/7-common-myths-on-healthy-hydration-debunked
- https://www.verywellhealth.com/how-much-water-should-you-drink-a-day