31 December 2020
It is a new year and usually what happens around this time of the year is you make a New Year resolution. Well, I wanted to help you out in this department and encourage you to support a new habit that can positively impact your health in 2021. It is simple we all can do it. What I am referring to is drinking more water? See, nothing crazy but stay with me and learn about a few key reasons why increasing your water intake can shift your health for the better in 2021 beyond the fact that water is essential for living and the average human body is 60% water.
First, let us dive into some not so common reasons of how your hydration status impacts your overall health:
- When hydrated your blood flows to all your vital organs with less stress on your heart. This allows your blood to transport more nutrients, oxygen and eliminate waste products with greater ease.
- Being dehydrated affects your brain volume and causes your cells to shrink. One study showed “The changes in ventricular volume caused by dehydration were much larger than those seen in day-to-day fluctuations in a normally hydrated healthy control subject”. Have you noticed when you are dehydrated you may get headaches? That is because dehydration impacts your brain.
- Proper hydration supports healthy cerebrospinal fluid (CSF). If you are unfamiliar with CSF it is a watery fluid that flows into the ventricles of the brain as well as surrounds the brain and spinal cord. Its role is to provide buoyancy, nourishment (e.g., vitamins) and waste product removal for the brain (2). Four things impact your CSF: hydration status, heartbeat, respiration, and posture. Therefore, it’s a great idea to drink water before and after your adjustments.
- A well hydrated person makes for a happier person. Multiple studies have shown the impact on dehydration and mood and cognitive performance. According to these studies short-term memory has also been shown to improve after water consumption, test results were positively impacted with those that drank water during the test vs those that did not, and it was reported that individuals felt more “alert” and “calm” after drinking water.
So, how much water should you be drinking? Unfortunately, there is not a straight answer to that question but, here are some things to consider when reflecting on your hydration status:
- Is your environment hot or cold? What type of activity are you doing?
- Do you have a medical condition like diabetes or heart disease if so, more water may be suggested?
- If you are thirsty… then you are already dehydrated. Being thirsty is your bodies way to signal to you as its internal dehydration alarm has gone off triggering you to drink water. So, try to stay on top of your consumption before this alert system gets turned on.
- The number one thing to consider when gauging your hydration status is your urine. What is the color? Pale and clear then you are well hydrated. Dark then start drinking more water.
And finally, some tips to help you integrate drinking more water into your daily life. start the day with a glass of water. If you can add lemon even better. Keep a drink bottle next to your bed so it is easy to grab when you get up. Carry a drink bottle with you and take water breaks throughout your day. It is best to try to consume your water during the light hours, so you are not up all night. Celebrate how many bottles you drank in a day. And notice even the slight shifts in how you are feeling when properly hydrated. Maybe you feel less fatigue, calmer, less headaches, or your skin feels softer.
Cheers to a healthy, happy, and hydrated 2021!
Bog Written by:
Missy Garcia BSN, CFMP
References:
- The Effects of Dehydration on Brain Volume – Preliminary Results
- A Balanced View of the Cerebrospinal Fluid Composition and Functions: Focus on Adult Humans
- Effects of Hydration Status on Cognitive Performance and Mood
- Narrative Review of Hydration and Selected Health Outcomes in the General Population
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