STAYING HYDRATED TO STAY HEALTHY

BY MUHAMMAD SIDDIQ – It is safe to say that most people take drinking water for granted. Perhaps we don’t give drinking water enough of a priority in our lives because it’s all around us. Water covers about 71% of the Earth’s surface and makes up over 60% of the human body. You have probably heard the recommendation that one should drink eight eight-ounce glasses of water daily. While there is no science behind this exact number, one thing is for certain: staying hydrated is a necessity, and the list of health benefits of drinking enough of it is vast. Water is necessary for proper organ function, maximizing physical and mental performance, and maintaining proper weight.

The movement of fluid throughout the body is essential to maintain proper bodily function. Of all the organs that are negatively affected by a lack of water in the body, the kidneys are probably susceptible to the greatest amount of harm. If not enough fluid passes through the kidneys, waste products can build up and lead to the formation of kidney stones.  A low fluid intake also increases the chance one has of developing urinary tract infections, which are the second most common type of infection in the United States. Bowel function is another part of the human body that are severely affected by a lack of water. Proper hydration ensures proper function of the gastrointestinal tract. A lack of proper fluid intake results in the colon pulling water from stool to maintain hydration. This results in infrequent bowel movements and difficulty passing stool. Water shortage in the body also leads to other problems such as increased blood pressure, increased susceptibility to allergies, increased vulnerability to skin disorders, and joint pain.  

Along with ensuring proper organ function, our bodies need enough water to achieve maximum mental and physical performance. Dehydration greatly affects the sodium and electrolyte levels in the body. It is very common for  someone develop a headache, show a lack of attention and short-term memory, and appear disoriented when he or she has low fluid levels. One can easily observe these symptoms in someone such a marathon runner after they complete a race.  Studies (1, 2, 3) have shown that even mild dehydration of 1-3% of a person’s body weight can impair these aspects of brain function. Mild dehydration also has noticeable effects on physical performance. It is not uncommon for athletes to lose up to 6-10% of their water weight through sweat. The human muscle is made up of nearly 80% water. When muscle cells don’t maintain proper fluid balance, muscles become fatigued and performance suffers greatly. Symptoms often include altered body temperature control, reduced motivation, and weariness that all make exercise feel much more difficult.

It’s common knowledge that physical activity and weight loss go hand in hand. Just as proper hydration is important for maximizing physical performance, it is also important for maintaining proper body weight. Water has been known to increase satiety and increase a person’s metabolic rate. Studies have shown that drinking half a liter of water can increase a person’s metabolism by 20-30% for up to 1.5 hours. Cold water has been shown to be even more effective as our bodies use extra energy to warm the water up to our body temperature. Drinking water before meals also makes a person feel fuller resulting in fewer calories consumed. Since water is naturally calorie free, drinking water and consuming water-rich foods help reduce one’s caloric intake. Water-rich foods include fruits and vegetables such as watermelon, strawberries, celery, and cucumbers and other foods and beverages like skim milk, cottage cheese, tea, yogurt, fish and many soups and broths. While maintaining a proper weight requires a variety of efforts such as a balanced diet and physical activity, proper hydration is definitely a large part of the process.

Perhaps it’s time that we all start paying a little more attention to the amount of water we are drinking. A recent study by the Centers for Disease Control and Prevention found that of 3,397 adults surveyed, 7% of adults reported drinking no water daily. The study also showed that 36% of adults drink 1-3 cups daily, 35% of adults drink 4-7 cups daily, and only 22% of adults drink 8 or more cups daily. While many of these adults may be getting fluids from other beverages or food sources, the study makes it clear that many people are risking their health by not getting enough water. We can easily increase our fluid intake by making sure we drink whenever we eat a snack or meal, consuming more fruits and vegetables, and keeping a bottle of water readily available. Staying hydrated is a key to staying healthy!