When it comes to hydrating the body, we typically reach for a bottle of water as the source for hydrating. This typically will quench our thirst but does it hydrate the body? You may be shocked to know that simply drinking water does not necessarily or properly hydrate the body. From childhood, parents have pushed the importance of drinking up to eight glasses of water a day. This was backed by teachers, coaches and health professionals. Don't get me wrong, the importance of water is vital for life and I will touch on that in this article. What I want to address is the missing key factors for proper hydration.
As I mentioned above, the proper hydration of the body deals with more than simply drinking a glass of water. When the body is in need of fluid (water) it will send you signals to communicate this to you. Typically you will experience things such as fatigue, dry mouth, constipation, and if sustained, low blood pressure may occur. To counteract these problems, the intake of water is important. Water also supports regulating internal body temperature; digestion; maintain healthy skin and hair; and boost energy.
Again, the question of hydration comes into the picture. Will water alone hydrate the human body? This isn't a trick question but one that I wish to provoke some thought with. So, my answer to this question is obviously, no. My reasoning is as follows.
When we think of being thirsty, we typically think of quenching our thirst or getting rid of that dry feeling in our mouths. Well, that has to deal with lack of saliva which is supported by water. But hydrating the body (cells) requires two other key factors. Sodium and Potassium. These two minerals/electrolytes are key in properly hydrating the body. To give you an idea that we see advertised daily, Gatorade promotes their liquid beverage for athletes and active people that are becoming sluggish while performing. They promote their beverage as a replenishing agent because of its electrolyte content. Well, those electrolytes include sodium and potassium.
Sodium and potassium are key minerals/electrolytes for property hydration and to sustain life. Without these two, they human body would not be able to live. Sodium is key in maintaining the balance of intracellular and extracellular fluids (water). This means that in order for the water we drink to be properly transported into the cells, it will need sodium. The intake of water is often recommended to those experiencing low blood pressure. The addition of sodium will help maintain the sodium in the blood and keep the water inside the vessels, for increased volume. Sodium is also necessary for proper nerve and muscular function. Imagine trying to use your coordination but the nerves are not receiving the proper signals. This becomes a frustrating task. Low sodium levels are one reason our muscles cramp during physical activity and sweating.
Low potassium levels are also responsible for muscle cramps. Potassium sustains proper heart function and smooth muscle contractions, which is necessary for proper digestion. Potassium is found in all cells of the body and like sodium, helps maintain proper blood pressure levels. Our bodies kidneys rely on the proper potassium levels so they may function as designed. Potassium supports bone health, building proteins, and controlling the acid-base balance of the body. A word of caution with potassium consumption. Too high of levels has documented side effects such as muscle weakness, stomach irritation, diarrhea, nausea, slowed heart rate and abnormal heart rhythm. Seek your doctors advise if theses symptoms or there abnormal symptoms occur.
With the addition of water into proper hydration, when is it too much water. Believe it or not, you can over consume water. In rare occasions this could lead to death. This is known as hyper-hydration, water poisoning, or water intoxication. Water is key in removing waste from the body. The over consumption of water inadvertently removes vital minerals from the body, including sodium and potassium. A condition known as hypo-nutremia, is where the mineral levels are dangerously lowered/removed from the body. While rare, it is a critical circumstance that can cause death. Intentionally drinking a gallon(s) of water a day will lead you down the path to hyper-hydration. If external factors lead you to consuming more water, such as heat, clothing and sweating, then consume what your body is telling you it needs. But with that water, I urge you to consider the sodium and potassium your body needs.
So, what quantities should the average adult consume is likely a question you are wondering. According to studies, the DCAG suggests the average adult should consume 4,700mg of potassium and 2,300mg of sodium (max) through diet. Studies have shown that this consumption is almost reversed. According to The DCAG, the average western (American) diet consists of approximately 3,500mg of sodium and 2,300-2,900mg of potassium being consumed. The over consumption of sodium can lead to elevated blood pressure and the lack of potassium can lead to irregular heart functions.
Figure D7-1. Dose-Response Relationship Between Systolic Blood Pressure and Sodium Intake in Two Diets: Main Results From the DASH Sodium Trial (Sacks FM et al., 2001)
Control Diet represents the typical American diet. DASH diet emphasizes fruits, vegetables, and low-fat dairy foods, includes whole grains, poultry, fish, and nuts, and is reduced in fats, red meat, sweets, and sugar-containing beverages. The 3 sodium levels are defined as higher (3,450 mg/d), intermediate (2,300 mg/d) and lower (1,150 mg/d).
https://health.gov/dietaryguidelines/dga2005/report/html/d7_fluid.htm
https://health.gov/dietaryguidelines/dga2005/report/html/table_d7_1.htm
My recommendation is to consume water as needed. Avoid the excessive water consumption so the flushing of minerals from the body does not occur. I carry a large jug of water with me throughout the day but my goal is not to consume it all. While working, I often find myself in high heat conditions for extended amounts of time with clothing and gear that only makes the situation worse. So, for me, more water is often necessary. I also suggest that you consume foods high in water content, such as fruits, vegetables and salads. The water content in fruits and vegetables can range from 70%-90% in some cases. Adjust your diet to meet the recommended daily sodium and potassium intakes. The use of supplement drinks such as Gatorade and other electrolyte beverages are okay but watch out for the excessive sugar contents. Consume foods that are high in sodium and potassium, for the reasons stated above. Sodium rich foods include pineapple, mango, apple, banana, carrot and melon. Potassium sources include grapefruit, asparagus, green beans, sweet potatoes, peppers and mushrooms. Remove the liquid diuretics from you diet. Drinks such as coffee and alcohol have a diuretic effect and will deplete the water inside the body. This of course does not speak to those who moderately consume coffee and alcohol. Using these tips will help to maintain proper hydration in your body for optimal performance and overall health.
Hopefully this article provided you with understanding the difference between quenching thirst and hydrating the body. Be sure to subscribe to this blog for future articles and as always, leave a comment, suggestions and recommendations for further blog posts.
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