The Ripple Effect of Hydration: How Proper Hydration Affects Every Part of Your Body

Chelsea Newbrough, RDN

Proper hydration is not just about quenching your thirst; it's a key element in maintaining overall health and well-being. Our bodies are composed mostly of water, and staying adequately hydrated is crucial for the proper functioning of various bodily systems. In this article, we'll explore the profound impact of hydration on different parts of the body.

7 Ways that Hydration Affects the Body

Brain Function

Water accounts for 75% of brain mass, and dehydration has been shown to impair cognitive function, concentration, and mood.

Proper hydration ensures optimal brain function, supporting memory, and reducing the risk of headaches and migraines.

Heart Health

Maintaining adequate fluid balance helps keep up blood volume. Without enough fluids, there is simply too little blood pumping and blood pressure plummets. This is commonly seen in older adults, but can happen to anyone. 

On the other hand, that low volume can actually cause an overcorrection by the body that leads to high blood pressure. This happens because your body then releases vasopressin, which helps you hold onto more water. Vasopressin also causes blood vessels to constrict though, leading to a rise in blood pressure.

Digestive System

Water aids in the digestion and absorption of nutrients. Plus, proper hydration along with adequate dietary fiber can prevent constipation and support a healthy gastrointestinal tract. It is recommended to get at least 25 grams of fiber per day. Evaluating your fiber and fluid intake is a great natural place to start for many people dealing with chronic constipation. 

Joint Health

It is estimated that cartilage, found in joints, is composed of about 80% water. Hydration helps lubricate joints, reducing friction and the risk of joint pain or injury. Joint pain can be caused by a number of issues, so it might not be the root cause of your pain, but can certainly contribute to it. 

Kidney Function

The kidneys play a crucial role in filtering waste from the blood, and it takes enough fluid to flush out those waste products in the form of urine. Too little water also reduces blood flow to the kidneys, which inhibits key nutrients from reaching them. Severe dehydration can even lead to kidney damage. Drinking enough water helps also prevent kidney stones and urinary tract infections.

Temperature Regulation

Sweating is the body's natural cooling mechanism. Proper hydration is essential for regulating body temperature, especially during physical activity. Inadequate hydration can reduce the ability to sweat and cause the body to overheat.

Muscle Performance

Dehydration can lead to muscle cramps and fatigue caused by the reduced blood flow and electrolyte imbalances that occur. Hydrated muscles function more efficiently and recover faster after exercise.

Symptoms of Dehydration

Adequate water intake plays an important role in every system in the body. As we age, our sense of thirst does diminish, leading to an increased prevalence of dehydration in older adults. 

Signs and symptoms of dehydration in adults can include:

• Dry mouth

• Constipation

• Fatigue

• Dizziness

• Dark colored, strong smelling urine

These symptoms can easily be overlooked as just symptoms of aging. Symptoms in babies and children are similar and can also include:

• Fewer wet diapers

• Lethargy

• Crying without producing tears

How Much Water Do I Need?

Drinking 8 glasses of water a day is the old adage that’s easy to remember, but we know that individual hydration needs depend on several factors. Requirements may be higher or lower depending on your sex, activity levels, age, environment, and medications to name a few. 

The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:

• About 15.5 cups (3.7 liters) of fluids a day for men

• About 11.5 cups (2.7 liters) of fluids a day for women

These recommendations consider total fluids from all sources, accounting for around 20% to come from foods and 80% from beverages.

What Health Conditions May Affect My Water Needs?

Your doctor may want you to limit your water intake if you have any of the following:

• Cardiovascular disease

• Kidney disease

• Fluid retention

Alternatively, you may need to increase intake if you:

• Take certain medications that contribute to fluid loss

• Are pregnant or breastfeeding

• Have a high level of physical activity

These are just a few examples of conditions that may require a recommended fluid intake that varies from the standard. Only your doctor or healthcare professional can assess your unique situation and provide recommendations on how much water you need.

Is Water Always Enough?

When we sweat, we’re losing both water and electrolytes, and the body needs a balance of both. A sports drink with electrolytes may be more appropriate to incorporate into daily fluid intake for athletes, those that live in hot climates, or anyone with a high level of activity. Too much water can actually lead to a condition known as hyponatremia, where the level of sodium in the blood drops critically low, and can lead to death.

It’s important to keep in mind that we get water from our foods as well. Eating a well balanced diet contributes to keeping our fluid levels in check. Fresh fruits and vegetables, especially things like watermelon and leafy greens, contain a large amount of water that our bodies absorb, just as if we had it as a drink. 

Tips for Increasing Water Intake

Drinking adequate water isn’t easy for everyone. Here are just a few small changes you can make to your routine to get in a little extra:

• Keep a water bottle with you at all times

• Use a water tracking app

• Flavor your water with fruit and herbs to jazz it up (watermelon + mint is my fav!)

• Eat lots of fresh fruits and veggies

• Start the day with a large glass of water

Disclaimer: Although I am a registered dietitian, I am not YOUR registered dietitian. This article is for informational and educational purposes only and does not constitute medical advice. You should consult your doctor or healthcare professional for specific health related recommendations and guidance.