The What, Why, and How of Hydration . . .

Hydration is the key to good health.

Dr. Andrew Weil

We’ve all heard that we should drink more water but what exactly does water do for us?   How does it impact our health and well-being?  Sadly, the consequence of hydration has been too little studied but medical research has at least established a general relationship between water intake and the following:    

 * cognitive function

 * mood regulation and emotional resilience

 * heart health

 * blood pressure

 * body temperature

 * nutrient absorption

 * bowel function

 * joint health

 * kidney function and detoxification

 * skin health & moisture retention

 * thermoregulation

 * electrolyte balance

 * hormone regulation

 * lymphatic system functioning

 * health & functioning of our airways

 * urine production

 * cellular function, and

 * regulation of sleep cycles

That’s quite a list.  Clearly, our hydration is something we need to think and care about. 

But I’ve never been terribly good at hydration. I am sure I don’t get enough water on most days.  I’m also pretty sure I’m not alone.  But I need - we need - to change our behaviours and begin caring for ourselves more seriously.  From sharper decision-making to increased creativity, the benefits of staying hydrated extend far beyond quenching our thirst or ensuring that our skin is plump and moist.  Optimal hydration shouldn’t be considered a simple health tip but a strategic investment in our cognitive, heart, muscle, and cellular health. 

Since I’ve learned all this, I’ve become committed to a new set of daily practices that will keep me at least a little better hydrated.  In this blog, I’d like to convince you that maybe you should take hydration a tad more seriously, too . . . if you don’t already. 

My awakening to the importance of water started just a few weeks ago.  I was at the doctor’s office for an eye exam when I learned that again my blood pressure was quite low.  It has been low quite a few times over the last few years.  When I asked the doctor why that might be, he said ‘Oh yes, for men, it’s usually too high and for most women, too low. Women are often dehydrated.’   

Actually, I’ve always been a bit pleased that my blood pressure was low. . .  but there’s ‘low' and ‘too low.’  Mine was too low.  Of course, as soon as I got home, I started Googling around and learned that yes, hydration impacts blood pressure but it can also impact cognitive function, most particularly in women.  That got me worried.  Apparently, even mild dehydration can impair our thinking and our ability to process memories, leaving us feeling fatigued, less focused, and more stressed. 

This is an especially important thing to remember if you’re working in a high stakes position where others are dependent upon you, e.g., if you’re a doctor, a manager, or a mom.  In fact, a fabulous tip is to hydrate before tackling a big project or a crucial conversation.   The benefit is not only that you will think and process ideas more quickly but also that you will probably be calmer.  Apparently, when your your brain and body are well hydrated they work more effectively and, as a result, we, women especially, are more resilient and less emotionally volatile.   That’s a very good thing.

So, improving your heart health, improving your focus, attention, and thinking, and becoming more emotionally resilient are all benefits of proper hydration. Those are tremendous reasons to think more seriously about your hydration.

Another is sleep. Hydration contributes not only to wakeful hours but also to restorative sleep. Proper hydration supports the reduction of heart rate early in the night, promoting a more relaxed and restful sleep environment, and, of course, a more productive and happier day when you wake.  According to Oura, the healthtech company producing the famous health-tracker rings, proper hydration also improves heart rate variability, which is a powerful indicator of well-being and resilience. 

Still another reason to get hydrated is to help better manage any chronic illnesses you might have - or potentially prevent them.  In a recent review paper, researchers discussed the strong relationships between ‘underhydration’ and the increased prevalence of obesity, high waist circumference, insulin resistance, diabetes, low HDL, hypertension, and metabolic syndrome .  According to the same paper, under hydration increases the likelihood of premature death from these chronic illnesses, but does so even independent of these conditions.  That’s serious. 

So how do we improve our hydration?   Here is what my research suggests we might try.  Truthfully, it’s been working pretty well for me thus far:

1. Invest in Hydration as a Ritual.

• Incorporate hydration into your morning routine; start your day with a refreshing glass of water.  You might add a bit of lemon or electrolytes to make it both tastier and more enriching.
• Make water breaks a part of your daily schedule, creating reminders in your phone OR better scheduling a drink of water before routine activities, e.g., after going to the bathroom, or after washing your hands, or every time you get out of the car. 

It’s important, however, not to guzzle your water.  It’s best to sip a bit at a time. If a large amount of water is ingested without food, it is generally just passed into the urine. Drinking too much too fast creates something called the ‘bolus response’.   It’s a protective response that our very smart bodies use to protect themselves against a possible threat.  In this case, when we take in too much water, we just pee it out.

So easy does it.  We’re looking for a slow and steady intake.

2. Begin Prioritising Hydrating Foods.

•   Explore hydrating foods like watermelon, cucumber, and berries.
•   Experiment with herbal teas and infused water for a delightful twist on hydration.

Don’t worry about drinking caffeinated beverages.  There is a strong belief that caffeine is dehydrating but apparently caffeine CAN serve to hydrate.   Caffeine increases urine output and affects hydration only if you aren’t used to it. Those of us who drink it caffeinated drinks like tea or coffee regularly seem to develop a tolerance to it.  A study published in the Journal of Human Nutrition and Dietetics reports that “(d)oses of caffeine equivalent to the amount normally found in standard servings of tea, coffee and carbonated soft drinks appear to have no diuretic action.”  That’s nice.

3. Be more Strategic and Responsive with your Intake. 

• As mentioned above, hydrate before tackling a big project or a crucial conversation.
• Pay attention to subtle signs of dehydration, such as fatigue or headache.

Let the colour of your urine be your hydration guide – a pale yellow suggests you're on the right track.

4. Create Supports for Yourself

• Get a water bottle and carry it with you, measuring how much water you are consuming daily.  This is something my daughter has been telling me to do forever.  And, she’s right.  It helps.
• Leave glasses in the bathroom and stick up post-it note reminders.  Having a glass in the bathroom makes it so easy!!  We don’t need a lot.  Even half a glass is better than none.

Since I’ve learned all this and begun using these tips, my blood pressure has increased a tiny but healthy bit and my sleep and heart rate variability levels have improved immensely. I’m delighted.  I hope these tips might work for you as well.   

And, this lovely recipe for strawberry basil-infused water might also help. 

Yours in Health & Happiness,

Sarah

Strawberry-Basil Infused Water

1 pint sliced strawberries
10 fresh basil leaves, torn
1 sliced lemon
2 quarts water

Combine everything in a large pitcher.  Chill for at least three hours.   This luscious, beautifully hydrating water can be used for up to two days.

Enjoy!