Hydration is more than water

 Water movement in cells

We are watery beings. At birth we are 75-85% water and loose water as we age. The more fat we have the less total body water (oil and water don’t mix) whereas the more lean muscle we have the more total body water our body can hold. The fluid contained in our cells (intracellular) accounts for 2/3 of our body’s fluid. The fluid outside of our cells (extracellular) accounts for the other 1/3. The combined total of intracellular water and extracellular fluid makes up our total body water (TBW).

The sodium/potassium (Na/K) pump is key to regulating water balance by moving water in and out of our cells (from intracellular ⇋ extracellular). When sodium is pumped into the cell, water passively follows and when sodium leaves the cell again water follows behind. The Na+ K+ pump maintains the solute equilibrium and therefore the water distribution between intracellular and extracellular fluids. Chloride (as in sodium chloride – salt (NaCl) and phosphate from protein sources are also important in water balance.

 Dehydration

 What is dehydration

The body’s goal is to ensure that water intake and water loss are balanced. When we experience thirst our body is on the verge of mild dehydration. Mild dehydration is a loss of 1-2% of our total body water. This percentage sounds small, however this small reduction in water can lead to loss of cognitive function and alertness, reduced exercise performance and increased heart rate.

 Causes of dehydration

The most obvious cause of dehydration is a lack of fluids. However, water is lost everyday from the lungs, skin, and kidneys and these losses are increased by warmer temperatures, exercise and strenuous labour.

Dietarily, high intakes of protein also contribute to dehydration. When protein is broken down by the body it releases nitrogen. The higher the diet is in protein the more water is needed to help the kidney’s flush the nitrogen from the body. If water intake is not increased when protein is increased dehydration can occur. Additionally, fat has little potassium so high fat, low carb diets can be high in salt and protein but deficient in potassium which impacts hydration and can increase blood pressure (potassium reduces salts negative effects on blood pressure).

High intakes of alcohol increase urination – leading to dehydration. Also, working in air-conditioned buildings can also contribute to dehydration due to long periods of exposure to dry air.

Dry food such as dry biscuits, chips and muesli bars all require the input of water to be digested. This means the body takes water from your body to digest the dry food. Whereas food that contains water provides your body with water for hydration.

Sources of hydration

An electrolyte is any compound that, in solution, conducts electricity. Remembering that sodium (Na) and potassium (K) are involved in water movement into and out of cells, it is important to hydration that these electrolytes are present in our diet every day for efficient hydration. Potassium is present in a lot of fruit and vegetables and is low in processed foods so prioritise fresh food over processed where possible. Fruit and vegetables also contain water that is bound up with the fibre, vitamins and minerals present. The water in fruit and veg is released gradually during digestion and contributes to hydration.

The addition of sea salt to plain water (1/4 teaspoon per litre of water) is more hydrating than plain water alone due to the presence of sodium, chloride, potassium and the other trace minerals present. Note: do not use table salt. Table salt has been processed to remove everything other than sodium and chloride. Table salt is bleached and has had chemicals added that stop the salt clumping together.

Oxidative metabolism– water is a by-product of energy created in the mitochondria (energy powerhouse) of our cells. This water contributes to cellular hydration.

Exclusion zone (EZ) water (also known as structured water) has recently been identified as the fourth phase of water (the others being; liquid, solid, gas). EZ water forms around the outside of our cells and is thought to carry information around the body. Structured water is also found in fruit and vegetables and the creation of EZ water is stimulated by sunlight and fats such as ghee and coconut oil.

Improve hydration by:

• Add ¼ tsp sea salt to every 1litre of water you drink throughout the day.

• Increase the amount you drink in hot/humid weather or when exercising.

• hydrate with electrolytes before exercising to reduce fatigue

• Have a glass of water with lemon juice (K) and a pinch of salt (Na) when you wake up.

• Drink freshly squeezed orange juice (K) with a pinch of salt (Na).

• Milk is 90% water and contains many essential nutrients that contribute to hydration.

• Increase the amount of potassium rich foods in your diet; fruit, vegetables, coconut water, bananas, starchy tubers such as potatoes.

• Balance dry foods with water/foods that provide water.

• Cook with ghee and coconut oil.

• Home made broths are a great way to keep hydrated in cooler weather when you feel less inclined to drink water.

• Get out of the office at lunch and get some sunshine.

The information provided on this website is for information purposes only and is not meant to be nor should be considered medical advice.