Fluid Dynamics: Understanding How Hydration Shapes Body Function and Performance
Our bodies are totally dependent on water to survive and thrive.
We asked a few health experts why drinking enough water matters more than you might think.
Fluid is what makes up nearly 60% of the human body. The brain and heart are made up of 73% water, and the lungs are about 83% water.
How Fluids Enable the Body to Function Optimally
Nearly every bodily process requires fluid to function properly. Our cells, tissues, and organs require water to transport essential glucose, oxygen, and nutrients to the cells.
Kelli Davenport, MS, RDN, LDN, CDCES at Top Nutrition Coaching says: Fluid is also necessary for the kidneys to get rid of waste products in the blood and eliminate them through urination. If there’s not enough fluid available to readily excrete the waste, formation of kidney stones could occur as well as an increased risk for urinary tract infection.
How Hydration Can Be Preventative for Your Health
Fluid also lubricates your joints, eyes, and skin and is necessary for maintaining healthy digestive processes starting in our mouth with our saliva and ending in elimination. If there is not enough fluid in the body, this could cause constipation, putting you at risk for extreme discomfort, hemorrhoids, or in severe cases, a bowel perforation. Chronic dehydration could lead to more serious conditions such as increased risk for colon cancer, high blood pressure, cardiovascular disease and frequent migraines.
Hydration for Proper Body Regulation
Kelli adds: The human body is uniquely designed to regulate our own body temperature, specifically when needed to cool the body through perspiration. Any fluids lost through sweat, need to be replaced and therefore those living in hot climates, or for those losing more fluids during physical activity or sporting activities will have even higher fluid requirements to replenish what’s been excreted. Fluid requirements also increase in lactating mothers, as breast milk contains essential fluid and nutrients for the nursing baby.
The Relationship Between Fluids and Health
Fluid plays an important role in weight management, as well, particularly if they are calorie-free beverages. Drinking fluids before a meal can make you feel full and reduce your appetite.
If the body is under hydrated, one would begin to experience feelings such as fatigue, dizziness, dry mouth, poor concentration, muscle cramps, migraines. Sometimes, just drinking more water can make a big difference. It can support treatments for pain and other chronic or muscle-related conditions and in some cases, even offer instant migraine relief.
How Much Fluid Should You Drink in a Day?
In general, adults need 1 ½ – 2 liters of fluid a day, or 8-10 cups. Children need 6-8 cups daily until adolescence and then requirements go up to that of an adult.
What Types of Fluids are Best for Your Health and Staying Hydrated?
Jordan Hill MCD, RD, CSSD at Live It Up says: Plain water isn’t the only thing that counts towards your daily fluid intake. Milk, juice, ice, soups, sports drinks, sparkling water, and even fruits and vegetables, especially those with a high-water content, like green powders can serve as sources of hydration.
Kat Benson, CSSD, CPT is a Certified Registered Dietitian at VNutrition says: Other beverages such as tea, coffee, and sodas contribute towards fluid too, but keep in mind that caffeinated beverages act as diuretics, causing the body to excrete more fluid than normal. So, for hydration purposes, it’s best to choose decaffeinated or caffeine-free beverages. You can find low-calorie smoothie ideas and healthy coffee recipes for inspiration over at VNutrition.
In summary, adequate hydration is essential for health and wellness. So, remember not to wait until you feel thirsty! Get in the habit of always keeping a source of hydration with you wherever you go.
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