Hydrate Right | The truth about your body’s water needs

“Everyone should drink 8 glasses or 2 - 3 liters of water every day. And the more you drink the better”

Does that sound familiar? We often hear such advice from friends, family, doctors, nutritionists, and fitness coaches.

But is there a one-size-fits-all standard for how much water one should drink?

Why worry about drinking water? Isn't it a natural process? You drink when you're thirsty, and your body tells you when it needs water. What's complicated about that?

I often hear these comments from my clients, friends, and family. It makes sense. We trust those we love, and anecdotal advice often turns into habits we pass on without considering individual implications.

First, it's crucial to recognize that we're all different. While general standards for diet and nutrition exist, everyone has unique personal requirements. It's essential to educate ourselves and listen to our bodies before taking third-party advice.

Let's start with the basics of hydration. Did you know that about 55% to 75% of our body weight is water? This percentage varies with age and other factors.

Our bodies constantly lose water through sweat, urine, and even our breath. In winter, you might not see sweat, but water still evaporates from your skin.

Hydration is the process of replenishing this lost water. Without it, humans can only survive a few days.

Understanding hydration begins with knowing about dehydration.

When we lose water, we become dehydrated and that can have serious consequences. Let’s discuss a few.

Water is essential for “cellular homeostasis” . It is like keeping a house in perfect balance and ensuring everything inside a cell works well. This involves controlling the temperature, the pH level which controls the acidity in a cell, the amount of water as well as nutrients. This balance is essential for cells to work properly. When you’re dehydrated, this balance is difficult to maintain which can cause cells to shrink as they lose water. This can affect various processes inside the cell and can affect the health of the cell. 

But how would we feel the impact of this imbalance?

Have you ever felt that you’re unable to concentrate on your studies or work? You forget things quickly, or you might feel frequent and rapid changes to mood? 

A lot of us suffer from brain fog or the inability to think clearly and focus on our daily lives. While this can be due to many factors, a major contributing factor is dehydration. If you’re dehydrated, you quickly start losing your ability to focus and think clearly. So clearly it affects your behavior, your emotions or how you feel. But why does this happen? When you’re dehydrated, your cortisol levels go up. Cortisol is a steroid hormone that is produced by our adrenal glands and it controls how your body reacts to stress. Cortisol also plays an important role in controlling how your body consumes carbohydrates, proteins and fats and it also helps regular blood pressure and blood sugar. When you’re stressed, your cortisol levels go up and this can cause feelings of depression and anxiety. That is why cortisol is also called the stress hormone. When you’re dehydrated, your body sees that as stress and increases cortisol production. This changes how you feel or go about your daily life. 

In fact, there was a study done a few years back, on over 3000 Iranian adults. The results were quite amazing. In the group that drank less than 2 glasses of water every day, there was double the risk of depression and anxiety than those who drank more than 5 glasses of water every day. And these were normal adults like you and me. 

For individuals who are suffering from clinical depression, dehydration can put them at a greater risk and hence they require extra care and attention.

In addition, your physical performance is also affected. This is quite alarming for sports persons because in sports, performance is everything, which is why hydration is so important in sports. 

But for the rest of us, feeling tired is the most common symptom. If you frequently feel tired, you just might be dehydrated. 

And that’s not all, dehydration can prevent your body from regulating temperature in hot and humid countries like ours and it can also lead to increased heart rate and reduced blood pressure. 

Another common symptom of dehydration are headaches and migraines. If you’re suffering from constant headaches, you should get yourself checked by a doctor but it could be something as simple as hydration. 

Dehydration also affects your kidneys. You see, your body controls the amount of salt and water using a hormone called “Arginine Vasopressin” or AVP. When you’re dehydrated, the brain signals the release of this hormone which tells your kidneys to retain more water in the body. This makes your urine concentrated with less water and more waste. Hence it appears to be deeper yellow.

But because the kidney must flush out waste, it needs water to function correctly. When you’re dehydrated, this system goes out of balance and if you’re constantly dehydrated, your kidneys can get damaged.

In the elderly, swollen feet and limbs, a condition known as Edema, is often caused by dehydration though there could be other reasons as well and must be diagnosed by a doctor.

And for women especially, hydration affects skin health. Your skin can lose its elasticity, making it dry and you’re more likely to get wrinkles early if you’re constantly dehydrated. 

That’s a lot of problems, don’t you think? And that’s not all. So, hydration is more serious than you might think. 

But now the big question - How much water should we drink? How should we stay hydrated?

The straightforward answer is to drink water, but we also obtain water from the foods we eat daily. Water-rich foods like watermelon, cabbage, cucumber, tomatoes, lettuce, spinach, and low-fat milk contain over 90% water. Similarly, yogurt, apples, oranges, carrots, pineapple, and grapes consist of about 80 to 85% water. Even bananas and paneer hold about 70 to 75% water.

Incorporating these into your daily diet helps with hydration, but it may not be enough. Our hydration needs vary based on several factors, such as the weather, our daily physical activity, and the types of food we consume. For example, salty and fried foods increase our water requirements.

Drinking alcohol can lead to dehydration, particularly in large amounts. Contrary to popular belief, caffeinated beverages like coffee are less dehydrating than alcohol, provided they are consumed in moderation.

Other factors influencing our hydration include our mental state and the medications we take. Diuretics, often prescribed for heart conditions or high blood pressure, promote water and salt excretion through urine, which can dehydrate you.

Interestingly, many of us do not drink enough water. I once had a client who, even on the hottest days, only drank about two glasses of water because he didn't feel the usual thirst.

This leads to an important question: Should you only drink when you're thirsty?

Research shows that by the time we feel thirsty, our bodies may already be dehydrated. This is particularly concerning for the elderly and very young children, who may not effectively communicate their hydration needs. For these individuals, maintaining a proactive hydration schedule is crucial.

While many of us wait to feel thirsty, relying on this signal isn't always the best hydration indicator. Instead, make hydration a regular part of your routine to prevent the onset of thirst.

Understanding the role of electrolytes in hydration is also essential. Electrolytes like sodium, potassium, calcium, and magnesium are vital minerals in your body that carry electrical signals crucial for numerous physiological functions, including fluid balance across cells, tissues, and organs.

Sodium chloride, for instance, helps control fluid movement within and outside cells, ensuring they are neither too swollen nor too shriveled. This balance is vital for regulating blood pressure, muscle function, nerve function, and heart health, and maintaining your body’s acid-base level, which is crucial for normal cellular activities.

If you experience sudden, painful cramps at night, particularly in winter, you might be running low on electrolytes.

Before we explore the best ways to stay hydrated, let's tackle a common concern: How much water is too much?

Drinking excessive amounts of water can lead to water toxicity, a serious condition where sodium and other essential electrolytes in the body are diluted too quickly. However, the likelihood of this occurring is quite low.

It's important to remember that the oft-repeated advice to drink 2-3 liters of water daily isn't a universal rule. Everyone's hydration needs vary based on multiple factors, including those we've discussed previously.

Here are some dos and don'ts to help guide your hydration practices:

• Avoid drinking large amounts of water all at once: For example, consuming a liter of water right after waking up, often suggested with additives like aloe vera, is not advisable. This practice can overwork your kidneys, which struggle to filter the excess water quickly, leading to poor absorption and potential health issues such as headaches. This is especially problematic for individuals with pre-existing electrolyte imbalances, where rapid water intake can exacerbate the condition.
  

• Aim for steady hydration: Sip small amounts of water every 30 to 40 minutes throughout the day. Keeping a water bottle within easy reach encourages gradual intake, which is easier on your kidneys and ensures more effective water absorption. This method not only maintains optimal hydration but also helps regulate your thirst more effectively. Additionally, it can provide regular breaks from work, supporting a better mental state and productivity. If you use a Pomodoro timer for productivity, try sipping water at the end of each work cycle. While the general guideline is to drink 2-3 liters of water daily, adjust this amount based on your activity level, the climate, and other individual factors discussed previously.
  

• Flavor up: Enhance your hydration routine with a splash of lemon or a refreshing infusion of mint, watermelon, and cucumber. Just avoid adding sugar or artificial flavors and sweeteners, and elevate your hydration game with delicious, natural flavors. Enjoy the benefits while quenching your thirst!
  

• Eat a good portion of fruits and vegetables: Options like cucumbers, lettuce, and tomatoes are just the beginning of a vast array of hydrating choices. These foods not only provide significant hydration from their high water content but also deliver essential nutrients and fiber. Eating a variety of fruits and vegetables supports overall health, particularly by promoting good gut health.
  

• Pay attention to color and frequency of urination: Clear or light-colored urine generally indicates good hydration, while amber or dark yellow urine often signals dehydration. However, it's important to remember that certain factors, such as your diet, can influence urine color. For example, taking multivitamins can change the appearance of your urine. Normally, urinating four to eight times a day is typical for most people. If you find yourself urinating less frequently, it could also be a sign of dehydration, as noted earlier.
  

• Do not rely solely on thirst: Thirst can often be a delayed indicator of dehydration. Rather than waiting until you feel thirsty, maintain steady hydration by frequently sipping small amounts of water throughout the day. This proactive approach helps ensure that your body remains well-hydrated at all times.
  

• Watch what you eat: A truly healthy diet is one that seamlessly fits into your lifestyle without much thought. However, there are occasions when we eat out, whether traveling or attending social events. Meals rich in carbohydrates or high in sodium, like typical Indo-Chinese cuisine with its abundant soy sauce and MSG, can significantly increase your body’s need for water, especially if alcohol is also consumed. To manage this, make a habit of sipping water between your meals and drinks. This not only helps meet your hydration needs but also fills your stomach, potentially reducing your food intake and assisting in weight management if you're keeping an eye on your weight.
  

• Match your intake with physical activity: When engaging in workouts or sports, maintaining optimal hydration is crucial. Steady hydration enhances your performance, keeps you energized, and aids in recovery. Additionally, it's important to replenish electrolytes after strenuous activities. Including electrolyte-rich drinks or foods in your hydration routine helps restore the balance of minerals lost through sweat, further supporting your recovery and overall performance.
  

• Don’t overlook environmental factors: Hot or humid weather naturally increases sweat production, intensifying your hydration needs. However, it's important to remember that we still sweat in winter, even though it may not be as noticeable as in summer. This means hydration should not be neglected in cooler weather. In warmer climates, particularly when combined with physical activity, the need for hydration becomes even more critical. Always be mindful of your environment and adjust your water intake accordingly to ensure you stay properly hydrated.
  

• Pay attention to the medicines you take: If you have a cardiac condition or are on blood pressure medication, you may require more hydration than usual, as these conditions and medications can cause your body to lose water more rapidly. This is also true for various other medications. It's important to discuss the hydration implications of your medications with your doctor to ensure you manage your water intake effectively and maintain proper hydration levels.
  

• Do not ignore the impact of age: Both the very young and the elderly require special attention to ensure they remain properly hydrated. Particularly in the elderly, dehydration can be a common issue due to factors like reduced cognitive function, the effects of medications, and natural changes associated with aging. It's crucial to monitor their hydration closely and provide reminders or assistance to help them maintain adequate fluid intake throughout the day.
  

• Pay attention to electrolytes: Many athletes and sportspersons that I’ve worked with, rely heavily on sports drinks like Gatorade for quick hydration and electrolyte replenishment. While these drinks can be effective in the short term, a more sustainable approach involves integrating natural sources of electrolytes into the diet. Optimal quantities of salt can provide sodium chloride; bananas are a good source of potassium; dairy products are rich in calcium; and nuts and seeds can supply magnesium. Incorporating a variety of fruits and vegetables into your diet also helps maintain a natural balance of electrolytes, supporting overall health and enhancing athletic performance over the long term.
  

We've taken a comprehensive tour through the crucial role of hydration in our daily lives. Armed with this knowledge, I am confident you will take proactive steps to improve your hydration habits. By implementing these simple and sustainable practices, you can enhance your health, boost your energy, and optimize your overall well-being. Start today, and experience the transformative impact of proper hydration!