Thirst for Health: Why Hydration is Vital for Whole Body Wellness
Hydration is key to whole body wellness and many Americans, especially those of us in warmer climates, are severely dehydrated. There are a variety of factors that can cause dehydration, the most apparent one being not drinking enough water. However, we can become dehydrated from diuretics (caffeine and/or medications), stress, sweating, diarrhea, alcohol consumption, and illnesses. Some medical conditions such as diabetes can also cause the body to be more prone to dehydration.
Since a holistic approach to mental health incorporates assessing the functioning of interdependent biological systems within the body we often talk with our people about their hydration habits. By building awareness of dehydration symptoms and discussing ways to prioritize habits to ensure access to clean water throughout the day people gain empowerment to address dehydration symptoms that could be contributing to an increase in feelings of anxiety, fatigue, brain fog and/or depression. Sources Benton, D 2015
Proper hydration for holistic wellness
Bringing in enough water for your body helps you to:
Regulate body temperature
Enhance brain function
Carry nutrients and oxygen to cells
Protect organs and tissues
Aid in digestion
Lessen the burden of the liver and kidneys
Flush toxins and bodily waste
Cushion joints
Sources: Zhang et. al 2020, Popkin et. al 2010
Dehydration can affect the autonomic nervous system, pushing it towards sympathetic dominance. This shift may result in symptoms of anxiety including an increased heart rate, heart palpitations, and restlessness. Dehydration can also cause headaches and migraines, dizziness, brain fog, fatigue, and constipation. Chronic dehydration can affect your kidney function and increase your risk of urinary tract infections and kidney stones. A study from 2020 shows that “underhydration” is associated with obesity, chronic illness, and death in adults ages 51-70 (Stookey et. al 2020).
Possible Symptoms of Dehydration
The symptoms of dehydration can range from mild to severe and affect both our physical and cognitive functions. By learning about these symptoms and being mindful of your somatic feelings that are uncomfortable you may be able to quickly feel better by drinking some clean water. Here are some physical symptoms of dehydration:
Thirst
Dry mouth and lips
Dark-colored urine
Fatigue
Dizziness
Headache
Cognitive symptoms, which are often overlooked, can include:
Difficulty concentrating
Mood changes
Confusion
Memory problems
Here are some tips to stay hydrated:
Aim to consume at least 80 ounces of clean, purified water a day.
Start your day by drinking 16-20 ounces of water when you first wake up and then be mindful to drink 8-10 ounces several times throughout the rest of the day.
Carry a glass or metal water bottle (not plastic!) with you wherever you go. Foregoing plastic will help keep microplastics out of your bloodstream and out of the environment.
Setting several alarms or calendar reminders throughout the day can help you remember to drink water, especially if this is a new habit.
Avoid drinking sugary beverages such as sodas. Drinking caffeine - organic green or black tea or coffee - in moderation is alright for most people, but we recommend that you drink a glass of water beforehand.
If you are used to sugary drinks switching to just plain old water might not agree with you right away. If it is hard to drink a bunch of water all day because you do not enjoy the taste of it we suggest you play around with adding fresh juice from a lime or lemon, infusing it with slices of cucumber or strawberries or adding a hydration powder like LMNT. But please be aware that if you are adding a packaged powder to your water to make sure you read the ingredients list and avoid products with added sugars and “natural” flavors, which are usually not so natural.
Removing Toxins in Tap Water
Unfortunately, the water from municipal-based water systems (aka ‘tap water’) contains neurotoxins like chlorine and fluoride. Brita filters and fridge filters are not able to filter out these substances so you will want to consider investing in a higher-quality filter. To learn more about the quality of the water in your area the non-profit Environmental Working Group (EWG) has a free database where you input your zip code to get data on contaminants in your tap water.
Here are some of our favorite filters that deliver clean, purified water that will nourish your body:
We understand that upgrading your water quality is an investment. If you do not have the budget for a water filtration system right now, you can also purchase high-quality filtered water at the Water Refill Station at Whole Foods.
Another suggestion for enhancing hydration is to add trace minerals to your water. When water goes through high-quality filtration, it removes the toxins but it also removes some important elements like magnesium and potassium. You can use trace minerals drops - we are fans of ConcenTrace® Trace Mineral Drops - to restore essential minerals to your water
BYO Water Bottle is Fashionable!
Photo: Courtesy of Stanley
One of the biggest fashion trends in 2024 is the Stanley cup according to Vogue magazine. They are made from stainless steel and temperature controlled so that you can carry pure, clean water with you without the threat of plastics in your water or in the environment. Consider purchasing one at the same time you invest in an at home water filtration system so your body can reap the benefits of proper hydration even when you aren’t at home.
Whether you get a Stanley cup and accessorize it or opt for a plain old stainless steel water bottle with temperature control like a HydroFlask, you are giving your body the nourishment it needs; in return your body will give you energy, mental clarity, and fluidity.
Sources:
Benton D, Young HA. Do small differences in hydration status affect mood and mental performance? Nutr Rev. 2015 Sep;73 Suppl 2:83-96. https//10.1093/nutrit/nuv045m PMID: 26290294
Zhang, J., Zhang, N., He, H., Du, S., & Ma, G. (2020). Different Amounts of Water Supplementation Improved Cognitive Performance and Mood among Young Adults after 12 h Water Restriction in Baoding, China: A Randomized Controlled Trial (RCT). International journal of environmental research and public health, 17(21), 7792. https://doi.org/10.3390/ijerph17217792
Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x
Stookey, J. D., Kavouras, S. Α., Suh, H., & Lang, F. (2020). Underhydration Is Associated with Obesity, Chronic Diseases, and Death Within 3 to 6 Years in the U.S. Population Aged 51-70 Years. Nutrients, 12(4), 905. https://doi.org/10.3390/nu12040905
The Surprising Link Between Dehydration and Depression: Understanding the Connection By NeuroLaunch editorial team July 11, 2024. https://neurolaunch.com/can-dehydration-cause-depression/