I was talking to one of my clients the other day about the importance of staying properly hydrated, and it got me thinking, not too many people understand what happens on a cellular level when you haven’t had enough to drink, or how electrolytes can be an important part of staying properly hydrated. So, here is your chemistry and biology lesson for the day!

Why do we need water?

Drinking water is important for many reasons. It plays a vital role in maintaining overall health and well-being in many different ways.

Water makes up around 55-60% of the human body. Staying hydrated helps regulate body temperature, supports digestion, and facilitates various biological processes.
Water plays a crucial role in the absorption and transportation of nutrients throughout the body. It helps dissolve nutrients from food and aids in their absorption in the digestive system.
It is involved in numerous bodily functions, including circulation, saliva production, joint lubrication, and the excretion of waste products. It helps flush out toxins and waste materials through urination, perspiration, and bowel movements.
Dehydration can lead to fatigue and reduced energy levels. Drinking an adequate amount of water helps maintain energy levels, enabling proper functioning of muscles and organs.
The brain relies on proper hydration to function optimally. Studies have shown that even mild dehydration can impair cognitive abilities, such as concentration, alertness, and short-term memory.
Sufficient water intake aids in digestion, as it helps break down food, prevents constipation, and promotes regular bowel movements. It can also support a healthy metabolism by assisting in the breakdown and utilization of nutrients.
When engaging in physical activities or exercise, staying hydrated is crucial for optimal performance. Water helps regulate body temperature, lubricate joints, and transport oxygen and nutrients to muscles.
Proper hydration contributes to healthier skin by maintaining its elasticity, promoting a glowing complexion, and reducing the likelihood of dryness and wrinkles.

How much should I drink?

How much you need depends on a number of factors including age, activity level, climate, and overall health. It is generally recommended to drink around 2L of water a day, but since individual needs can differ, one common recommendation is to consume around 0.5 to 1 ounce of water per pound of body weight, which translates to approximately 1.5 to 3 liters per day for an average adult. It's important to note that water intake can also come from other sources, including beverages like tea, coffee, and juice, as well as hydrating foods like fruits and vegetables. Additionally, factors such as physical activity, sweating, and certain health conditions may require increased water intake.

A helpful indicator of proper hydration is the color of your urine. Ideally, it should be a pale yellow or straw-colored. If your urine is dark yellow or amber, it may indicate dehydration, while excessively clear urine might suggest overhydration, or potentially a need for more electrolytes.

What role do electrolytes play in hydration?

Electrolytes play a crucial role in maintaining hydration levels within the body. Electrolytes are minerals that carry an electric charge when dissolved in water, including sodium, potassium, chloride, calcium, magnesium, and phosphate. While electrolytes are important for hydration, water is still the primary component required for maintaining adequate hydration levels. However, in situations where excessive sweating or electrolyte loss occurs, such as during intense exercise or prolonged periods of sweating, replenishing electrolytes along with water becomes crucial to restore the body's electrolyte balance and support optimal hydration. Here's how electrolytes impact hydration:

Electrolytes help maintain the balance of fluids inside and outside the cells. They regulate the movement of water across cell membranes, ensuring that water is distributed properly throughout the body. This balance is essential for optimal hydration.
Electrolytes create osmotic pressure, which helps regulate the movement of water between the cells in the body and the spaces between the cells, to try and keep the concentration of water the same on both sides of the cell membrane. Electrolytes help prevent excessive fluid retention or loss, maintaining the body’s fluid balance.
Electrolytes are essential for proper nerve and muscle function. They facilitate nerve impulses and muscle contractions. For example, sodium and potassium are involved in generating electrical impulses that enable nerve cells to communicate and muscles to contract. It’s worth noting that the heart is also a muscle!!

What happens when someone is dehydrated?

Dehydration occurs when the body doesn't have enough water to function properly. There are a number of things that can happen on a cellular level when this happens.

Dehydration results in a decrease in the overall water content within cells. When this happens, cells can't function optimally. Nutrients can’t be broken down, cell membranes become less flexible and inefficient at carrying nutrients, waste products are unable to be removed from the cells and from the body which can lead to damage to the cells. When you are dehydrated the cells shrink because they don’t have the quantity of water needed to keep them the right size, which also impacts their ability to function. Dehydration can also increase the production of unstable molecules called reactive oxygen specias (ROS) which can cause damage to the components of the cell such as the DNA, leading to cellular dysfunction. And dehydration can cause an electrolyte imbalance in the body. As the water is lost the concentration of the electrolytes becomes more concentrated, affecting proper cell functioning.

Dehydration needs to be dealt with promptly to prevent these cellular-level changes from progressing and causing further complications. Rehydration by consuming adequate amounts of water or electrolyte-rich fluids can help restore cellular hydration and support proper cellular functioning.

Is it possible to drink too much water?

In short, YES! Especially if it is plain water without the electrolytes included, and even more so if you are in a situation where you are sweating a lot. This can result in a condition called hyponatremia, where the sodium levels in the blood are abnormally low. This could occur from not consuming enough sodium (salt) and drinking plenty of water. It can be seen in endurance athletes who are drinking plenty of water but not replenishing their electrolytes.

The symptoms of hyponatremia can vary depending on the severity and rate of sodium depletion. Mild cases may not cause noticeable symptoms, but as the condition worsens, symptoms can include nausea, headache, confusion, seizures, muscle weakness or cramps, fatigue, and, in severe cases, even coma or death.

Treatment for hyponatremia depends on the underlying cause and the severity of symptoms. In some cases, simply reducing fluid intake may be sufficient, while in other cases, medical interventions such as intravenous administration of saline or medications to balance sodium levels may be necessary.

It's important to seek medical attention if you suspect hyponatremia or if you experience symptoms associated with electrolyte imbalances. A healthcare professional can diagnose the condition through blood tests and provide appropriate treatment based on the specific circumstances.

Any last thoughts?

Water is awesome. It helps our body do what it is supposed to do! Electrolytes can be beneficial, even life saving in some situations. Not drinking enough water or drinking too much can both be harmful to our health, and there is a fairly decent range in the middle that could be considered healthy.

If you struggle to drink enough water, is there something you can do to increase your fluid intake? Maybe adding some lemon juice or other fruits, adding water drops or electrolytes, having it as a herbal tea or even black tea or coffee (although probably not as your whole intake of fluids for the day!). Drinking milk or milk alternatives, making smoothies, having fluid rich foods such as jelly, yoghurt, custard, soups or fruits and vegetables can all be ways of getting more fluids in if you feel like you’re not getting enough. Carrying a water bottle with you during the day or having a large cup or glass at your desk. Your body will tell you if you listen long enough and take notice. How often are you going to the toilet and what colour is it?

If you think your hydration levels might be impacting your energy and how you feel, have a play around with this, and feel free to reach out if you’re struggling to make changes. I love the problem solving element of working with my clients!! I love to hear from you!