The Science Behind Hydration
As you are most likely already aware, drinking water is considered one of the best ways to maintain a healthy body. And this is because there exists a clear science behind the benefits of drinking water. The adult human body is 60 percent water but the water content of just our blood is an astonishing 90 percent! And since blood supplies the body’s cells with oxygen and nutrients, there are significant negative effects on our body’s organs when we become dehydrated. When brain cells become deficient in water, the energy supply is significantly depleted, often resulting in lethargy, depression, and fatigue. In the kidneys, dehydration also causes minerals in the urine to accumulate and form crystals; the deposition of these crystals is what causes kidney stone formation. Water also helps the kidneys perform their main function, which is to filter toxins and waste, while retaining essential nutrients and electrolytes. But if your body is dehydrated, the kidneys retain most of the fluids that pass through, failing to rid the body of toxic waste.
Unfortunately, although the body works to combat the issue, the physiological response only makes the situation worse. In response to the lack of water in the cells of the body, the pituitary gland receives a signal from the brain instructing it to secrete vasopressin. High concentrations of vasopressin cause your blood vessels to constrict in order to increase blood pressure. The ultimate aim is to increase blood flow to the brain and heart so that they receive an adequate amount of oxygen and nutrients, but the effects become too extreme. As a result, individuals who are constantly dehydrated commonly have hypertension, or high blood pressure.
Surprisingly enough, the benefits of drinking water are not limited to avoiding the medical conditions mentioned above. Drinking more water can actually help with weight loss because, for one, it acts as an appetite suppressant. When your stomach feels full, the brain receives signals to stop eating. And since drinking lots of water will naturally take up a lot of space in your stomach, the feeling of fullness leads to reduced hunger. In fact, there may be times when you think you are hungry but you are actually just thirsty. So, next time a craving for snacks occupies your thoughts, a glass of water might just help.
And the fact of the matter is, your body needs water to burn fat. A process known as lipolysis is required in order to metabolize fat, or carbohydrates. But the first step of the lipolysis process is hydrolysis, where water molecules react with triglycerides, a type of fat, to form fatty acids and glycerol. And that is also why drinking water is so important when you exercise, especially during intense workouts. In addition to being necessary for burning fat, water ensures that the cartilage in your joints do not rub against each other and that your muscles do not become hypersensitive and contract involuntarily. Muscles are actually 80% water, just like the kidneys. When you workout, many organs that rely on water to function properly, like the heart and lungs, need to work harder to supply your body with the nutrients and oxygen it requires. That is why it is very important, especially during intense activity, to stay hydrated and keep your organs satisfied.
But even if drinking water is good for your body and overall health, how do you know that you are drinking enough on a daily basis? The best and easiest indicator of a hydrated body is the urine color. If you have pale and clear urine, almost the color of lemonade, that means you’re well hydrated. However, urine that is any shade of brown or dark orange is usually a clear indicator of severe dehydration. It’s times like these that you need to make sure to consistently drink lots of fluids high in electrolytes. But just like they say, too much of anything is never good. If you drink too much water and your urine starts to become transparent, then you are at risk of water intoxication because your body’s electrolyte content is diluted. Keep in mind, water intoxication is rare but always better to be safe than sorry!
References:
Hydration Chart: Learn to Read the Shades of Your Pee
https://www.healthline.com/health/hydration-chart
7 Health Benefits of Water
https://www.healthline.com/nutrition/7-health-benefits-of-water#section6
Kidney Damage
https://www.medicalnewstoday.com/articles/290814#kidney_damage
The Dangers of Hydration
http://www.medicalwesthospital.org/the-dangers-of-dehydration.php
Six Reasons Why Drinking Water May Help you Lose Weight
