Learn more about the vital role of fluids in your body’s daily functions – from hydration to digestion and beyond. Discover why staying hydrated is more than just quenching your thirst.
Fluid Dynamics: Understanding How Hydration Shapes Body Function and Performance
Our bodies are totally dependent on water to survive and thrive.
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.
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 and cardiovascular disease.
Hydration for Proper Body Regulation
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 Weight Management
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 headache, fatigue, dizziness, dry mouth, poor concentration, or muscle cramps.
How Much Fluid Should You Drink in a Day?
Kat Benson, CSSD, CPT at VNutrition recommends: 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 Most for Your Health and Staying Hydrated?
Plain water isn’t the only thing that counts towards your daily fluid intake. Milk, juice, ice, soups, sports drinks, sparkling water, and even green powders (especially those with a high-water content) can serve as sources of hydration. 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.
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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