The Situation with Hydration - Part 1
Hydration: Yes, It’s THAT Important
Here’s maybe the most obvious statement in all of Ayurveda:
“Water is life for living beings.” Astanga Hrdayam Ch. 5 Sl. 22
It is cooling in nature, it offers structure to the tissues of the body, it maintains circulation, it cushions the brain and spinal cord, and it supports agni (digestion and metabolism). 55-60% of the adult body is straight-up water, and 95% of an individual’s brain is water.
Water is definitely key to life.
So, if we're looking to optimize our hydration for health, we first need to put the car in reverse and talk about dehydration.
We regulate water in our bodies through a number of key organs and mechanisms in the body, including the digestive tract (especially the colon, which specializes in water re-absorption), the skin, the kidneys, the adrenal glands/hormones, and the hypothalamus and pituitary gland in the brain. Everywhere that water is regulated is a potential weak link in the chain. So for example, dehydration can occur:
Due to what we call “insensible” losses from the GI tract, such as vomiting and diarrhea.
Due to skin damage such as burn injuries and severe, chronic dermatitis, both through the skin.
Due to excessive physical activity, excessive heat, fever, or some combination of these, which all involve body temperature regulation in the hypothalamus.
Due to various underlying health conditions, such as overactive thyroid, diabetes mellitus, etc.
And dehydration can itself contribute to problems like:
Heat stroke
Fainting/losing consciousness
Falls and related injuries (especially in the elderly)
Kidney stones,
Urinary tract infections
Constipation
Dental cavities
Decreased/abnormal immune system function
Photo by Jonathan Greenaway on Unsplash
And dehydration can make certain conditions worse, such as heart disease, chronic breathing issues like COPD, bladder cancer, colon cancer, and cataract
Of course, sometimes we also just don’t drink enough, a problem in particular during the hotter months of the year. And for those of us with more fiery and/or drier constitutions, this problem can also be more… acute.
Now, how much water do we actually need to consume?
Water should come not just from water, though! We also get some water needs met from fresh fruits and vegetables. When we get enough of these - roughly 4 servings of whole fruit, and roughly 5 servings of whole vegetables per day for adults - we extract about 1 liter of water.
So assuming we’re eating enough fruits and vegetables, the science suggests that somewhere between 4-11 cups of additional water per day typically meets the need. That’s a big range, so always take your overall size (in particular, baseline height), level of physical activity, and the ambient temperature of your environment into account. The greater the size of the body, the more physically active, and the hotter and more frequent the temperature exposure, the more added water will be needed. It’s not terribly humid here in Portland, OR, but elsewhere, humidity can play a role in the water volume one needs, too.
But there’s so much more!
What about other beverages? What are the best ways to hydrate? How can we assess our own hydration levels?
You’ll have to come back for part 2 to find out!
Are you looking for guidance on your own hydration and health? Are you wondering how to adjust as your lifestyle evolves, or as the seasons turn? Do you know someone who might benefit from this approach? Book a cost-free, 15min Consultation, and we’ll discuss!
Professional disclaimer: please do not initiate any herbal or other medicinal interventions without the guidance of a knowledgeable provider. Herbal medicines such as guduchi have been shown in studies to reduce seasonal allergy symptom burden, but may also be unsafe in the context of certain health conditions such as Hashimoto’s and other autoimmune issues.
Dr. Matt Van Auken, MD, MPH
Dr. Matt is an Ayurveda-trained, triple board-certified physician.
