Holistic Natural Health Experts

How to stay hydrated

The first question someone should ask himself to stay hydrated is: What are the signs of dehydration?

Knowing how and when dehydration occurs is important to stay hydrated. 

Also, it’s important to understand that staying hydrated is not a natural thing. It is part of the constant efforts our body needs to make to survive. If we don’t eat, we die, if we don’t drink, we die. 

This simple fact is too often forgotten by city folks that have their survival needs covered at all times. Nonetheless, being unaware of them makes you vulnerable, and in the case of hydration, makes you a good candidate for dehydration.

Signs of dehydration 

Contrary to what most people could think, dehydration can happen even when drinking plenty of drinks, especially the chronic dehydration of our tissues. 

This is because staying hydrated is not just about drinking enough, it is a complex synergy between three key aspects:

  • Water intake
  • Water loss
  • Water management (absorption, transformation, elimination)

But before looking at these, let’s review the signs of dehydration.

As we explained in our article “What is dehydration and what are its effects”, dehydration is a complex and unclear concept for most people. 

The severe life-threatening form of dehydration is not frequent and requires immediate medical attention. For that reason, it is hard to miss as the symptoms are very evident: extreme thirst, headache, rapid breathing, etc.

On the other hand, mild and chronic dehydration is much more frequent and can go along pretty much unnoticed.

In that case, people can suffer from general symptoms like:

  • constipation
  • sleep disorders
  • irritability
  • dry skin, 
  • etc. 

Those people will have a hard time connecting those symptoms with their dehydration.

How to stay hydrated

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Healthy hydration

As we mentioned above, hydration is a complex synergy between water intake, water loss, and water management.

Let’s look at those in detail.

Water intake

Water intake regroups all the sources of water for our body. There are three:

  • Drinks
  • Food
  • Metabolic water

Metabolic water is very small compared to drinks and food our two primary sources of water. 

In simple terms, metabolic water is the water our body can produce directly from certain substances in our food. For humans, metabolic water represents only 8 to 10 % of our needs.

Even if drinking enough water is important, having water from food is equally important for good hydration. 

For that, it is of paramount importance to eat fruits and vegetables included in a healthy diet as they are full of water.  

They contain an average of 85% of water! Can you believe it? Most people would not believe in such high numbers, but they are real. For example, zucchini, lettuce, and tomato are containing 95% of water! 

For this evident reason, we can say that people adopting a bad diet full of junk food composed of refined and industrial products will never bring in the water necessary for good hydration.

Worse, this junk food will promote dehydration because of its high concentration of sugar and salt. 

Concerning the drinks, it’s important to differentiate between direct water intake (when you drink only water) and indirect water intake (when you drink drinks that are containing some water).

Both are important, especially direct water intake, for good hydration of your body. 

In fact, to eliminate a large number of toxins and pollutants, our bodies use pure water as a kind of transport to carry these undesirable elements out of our bodies. Therefore, direct water intake is essential for detoxification and hydration. 

Depending on total water intake and water loss, the daily consumption of pure water should vary between 1 to 4 liters. 

Water loss

Our body loses water through various body fluids. These losses vary mainly according to physical activity, metabolism, and climate.

Here are the 5 types of losses:

  • Urine
  • Sweat/transpiration
  • Breathing
  • Stool
  • Skin evaporation

All these ways that our body is losing water are necessary for the good functioning of our metabolism. 

Urine is essential for the kidneys to eliminate waste, sweat is fundamental for thermoregulation, breathing is essential to keep the lungs moist, the stool is essential to eliminate waste, and skin evaporation is essential for thermoregulation and skin protection.

Thus, the objective is not to reduce water losses, except in cases of specific diseases that are creating abnormal water loss like:

  • Diarrhea
  • Kidney diseases
  • Constant sweating
  • etc.

The objective is to make sure that our water intake covers our water loss so we have a constant good level of water inside our body. This is one of the keys to ensuring good hydration.

Water management (absorption, transformation, elimination)

When you drink water or anything else, this fluid goes into your stomach and, more generally, your digestive system all the way from your mouth to your rectum.

At all stages of this journey, the body is constantly absorbing, transforming, and eliminating hundreds of things at the same time. For doing that, water plays a key role, as water is mandatory for most chemical reactions happening inside your body. 

In case of severe diarrhea, like cholera infection or any strong gastrointestinal infections, you can be exposed to severe dehydration within only a couple of days, even if you drink liters of water every day. In that case, the treatment of the infection is the only way to resolve the situation successfully. 

For optimal hydration of your body, you also need to factor in the different compartments of the body. For example, you may drink a lot of water every day and still have very dry skin. This is because after your body has absorbed the water you drank, it has to distribute it correctly to the different compartments of your body:

  • Skin
  • Muscles
  • Senses (ear, eye, etc.)
  • Joints
  • Brain
  • etc.

Many health problems or physiological dysregulations can hinder your body’s ability to do that properly.

This is why healthy hydration not only depends on you to ensure proper water intake and loss but also on the complex metabolism of your body to ensure good water management. 

For optimizing or fixing water management issues, we recommend you get the help of a holistic natural health expert who will be able to use natural medicine tools to do that according to your need.  

Importance of healthy hydration

As we mentioned above, water composes around 70% of our body and is essential for most chemical reactions inside of it.

All the fluids of our body are composed of a significant part of water.

For example, did you know that, on average, 1 liter of blood contains about 400 ml of red blood cells (including white blood cells) and about 600 ml of plasma? And that 90% of plasma is water? That means that your blood is composed of approximately 54 % of water. 

But that’s not all. Your tissues are also composed of water, some more than others. For example, the vitreous (the white part of your eye) is composed of 90 % of water!

Said like that, we could think that only a major lack of water is dangerous for our health but that is not the case. 

Water metabolism is very sensitive, depending on what compartments you are looking at. If you take the brain, for example, even the smallest lack of water can already trigger symptoms like:

  • Headache
  • Difficulty to focus
  • Brain fog
  • Difficulty speaking fluently
  • etc.

This is the same thing with the blood. A small lack of water will make it more viscous, generating a cascade of problems like:

  • Risk of blood clots
  • Blood cells stagnation
  • Hypertension
  • Decrease organ function (by lack of oxygenation)
  • etc.

As you can see, healthy hydration is of paramount importance for your overall health, so you want to make sure you stay healthily hydrated at all times. 

Advice from holistic natural health experts

As always, we recommend that you work on the part that you can control and get help for the part you can not.

Luckily for you, you can already do a great job by working on having healthy water intake sources. 

Remember that direct water intake is the basis, but you want to make sure that the water you drink is not polluted by toxic and harmful substances for your body. 

To know more about that, look at our article “The best way to clean and purify drinking water” or get directly all the answers you need by subscribing and downloading our ebook “Hydrating Well With Healthy Water”.

After that, you want to make sure that you get optimal water from the food you eat. To do that, you have no better resource than our ebook “Healthy Food: Your Fundamental Right,” where you will find everything you need to know to adopt a healthy diet, the best diet to deliver healthy water from food intake. 

Finally, we recommend that you get a personalized assessment of your health by a holistic natural health expert to check on your body’s ability to optimal water management. 

This is, in our opinion,  the best way to reach and maintain optimal hydration. 

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