We have heard it throughout our lives, “stay hydrated!” or “Drink your liquids” has been ingrained in us ever since our young days of pee wee soccer, or whatever sport you first played. Even if you were athletically avoidant, you have been taught the importance of staying hydrated at some point early in your life. In my opinion, what is less taught is WHY you should stay hydrated, that is, other than trying to avoid the grim reaper.
Hydration is essential for maintaining overall health and is crucial for nearly all bodily functions. This is because our body is made up of mostly water, with our muscles and brain consisting of about 75% water (Zahmak, 2013). You may notice you are more alert after a glass of water, in fact, researchers recommend drinking a glass of water before your morning coffee. This is because hydration is vital for brain function, most importantly, it fuels your brain to be able to create thoughts or retain memories. Neurologist Dr. Mustafa Zahmak sums it up perfectly, “No other nutrient is more essential or is needed in such large amounts” (Zahmak, 2013). While our brain may be made up of 75% water, it does not have the ability to store water. Making it that much more important to keep up with our daily need to hydrate. The Mayo Clinic reports that on average we lose around 12 cups of water a day through things like breathing, sweating, and bathroom habits (Wergin, 2024). This is why it is recommended to drink around 3 or more liters of water a day, to be able to make up for what we lose.
Benefits of staying hydrated
- Regulate body temperature
- Supports digestion
- Enables the efficient transport of nutrients and oxygen throughout the body
- Lubricates joints
- Protects organs
- Aids in flushing out toxins
- Promotes healthy kidney function
Additionally, staying hydrated keeps the skin supple and helps prevent issues such as constipation and dehydration-related illnesses. Ensuring adequate fluid intake is one of the simplest and most effective ways to support physical and mental well-being.
Overhydration & water toxicity
Like everything else, there can always be too much of a good thing. The reason it is specified to have a BALANCED hydration is because overhydration can be fatal. Your cells are in a constant state of osmosis, keeping structure in your system by balancing the solutes, like salt, and water. This is why sports drinks like Gatorade are so popular, other than having a pleasant taste, the salt found in electrolytes need to be replenished after you sweat them out through exercise. Signs of water toxicity are an altered mental status, disorientation, confusion, nausea, and vomiting (Peechakara & Gupta, 2023).
Shameless plug
One amazing way to keep your hydration balanced and your stomach full is to eat soup! Trying to ingest over 3 liters of water can be a tough task to reach, especially if you do not enjoy the taste of plain water. Soup is that wonder meal that can help you reach the 3 liter goal, while also satiating your hunger. At Sunny Bowls we have a plethora of water and coconut milk based soups to help keep your system in balance. Even our smoothie bowls can help you stay hydrated as some contain coconut milk, and all contain the fruit juice leftover from blending. The main takeaway I want the reader to get from this message, is that while it may seem trivial and cliche, it really is important to keep your hydration well balanced. We are here to help you reach your goals, whether you need help trying to keep your gut biome diversified, staying hydrated, or even in need of a damn good tasting meal. We are here for you to go about your day being the best you, you can be.
Citations
- Zahmak, M. (2013). The importance of Hydration. Retrieved from https://www.wku.edu/news/articles/index.php?view=article&articleid=2330
- Wergin, A. (2024). Water: Essential for your body. Retrieved from https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/water-essential-to-your-body-video
- Peechakara, B. V., & Gupta, M. (2023). Water toxicity. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK537231/