Though not confirmed, and estimated 75 percent of Americans are said to be chronically dehydrated, and the summer heat increases your risks of dehydration. But there’s more to staying hydrated than simply drinking tap water. From trending waters such as alkaline water to novel hydration techniques, ensuring you’re hydrated is key for overall wellness, immune health, injury prevention, and more.
The overflowing benefits of staying hydrated
Water makes up approximately 60 percent of your body. When you break it down by specific organs in your body—for example, your brain and heart are 73 percent water, while your lungs are 83 percent water—the benefits of hydration become clear.
Benefits of hydration
Staying hydrated helps to
- carry vitamins, minerals, antioxidants, and oxygen to your cells
- flush out toxins and other waste
- protect and support all of your body’s systems, including your skin and detox-related organs such as your kidneys and liver
Dangers of dehydration
In contrast, even mild dehydration can cause a myriad of effects:
- impaired cognitive function, including worsening memory and attention
- increased levels of the stress hormone cortisol, which can weaken your immune system, increase fat gain, and sabotage your mental health
- higher risks of injury because water helps guard against heat exhaustion while also lubricating your joints and protecting your spinal cord and other vital body systems
Beyond the tap
Many trendy types of water in the health food store promise health benefits, such as alkaline water (which has a higher pH level), water infused with hydrogen, copper water (purported to have antimicrobial and Ayurvedic benefits), and functional water (water with additives such as collagen or adaptogens). But many are so new, there isn’t a lot of research about them yet.
“For the most part, water is water, as long as it doesn’t have any contaminants,” says registered dietitian Catherine Rall. “One exception is alkaline water … regularly drinking alkaline water may help to reduce the effects of aging, improve digestion, and improve liver health.”
Healthy hydration strategies
It goes without saying—if you’re working out, hydration should be right up there with workout supplements and protein shakes, especially during these summer months. It’s key for muscle performance, post-workout recovery, and improving your performance.
Beyond exercise, up your hydration game this month:
- Hydration apps or gadgets: There are many smartphone apps or wearable gadgets that remind you to drink water regularly.
- Eat your hydration: Water-rich foods such as watermelon, cucumber, celery, oranges, and strawberries all contribute to your overall fluid levels.
- Watch the temperature: If you’re going to be enjoying the summer sun, hydrate before and during your outdoor escapades.
This summer, let’s raise our glasses to the importance of hydration and all of the ways it fuels us from the inside out.
Think outside the tap
If you find tap water too boring to inspire you to drink up, you’ve got many options.
Soups and broths
Enjoy clear soups or broths such as bone broths. They contribute to your fluid intake while also providing essential nutrients, collagen, and other important compounds.
Frozen delights
Freeze coconut water or herbal teas (ginger tea or peppermint tea are great starting points) into ice cubes and add them to your drinks. As they melt, you get the benefit of added hydration and a hint of flavor.
Electrolyte-infused water
“The most important thing to remember about water is that it’s somewhat useless unless you have enough electrolytes,” says registered dietitian Dan Gallagher. “If your body is deficient in [electrolytes], you’re not going to be able to get that water inside your cells, so you’re not going to be fully hydrated.”
Signs and symptoms of dehydration
Beyond not drinking enough each day, causes of dehydration can include exercise, exposure to heat, and illnesses. Watch for warning signs including dark-yellow urine, dizziness, and headaches. More severe symptoms include confusion and a rapid heartbeat. Take action fast—dehydration can cause liver problems, kidney failure, and even death.
How much should you drink?
Forget the old adage to drink eight glasses of water a day. Most men need 13 cups of fluids, while women need 9 cups. But everyone is different, and factors including medications, summer temperatures, and your level of physical activity affect this. Follow your body’s cues, such as thirst, and watch the toilet: you’re likely well-hydrated if your urine is clear or pale yellow.
Take back control over the water you drink
If you’re concerned about water additives, consider a home water filter that is rated to remove these additives. Research also suggests spirulina may protect against harmful effects of fluoride, and vitamin C may help neutralize the effects of chlorine in tap water.
This article originally appeared on alive.com as “The Surprising Benefits of Hydration.”
