Water is critical for the immune system to function optimally
Most people are aware that regularly drinking enough water is important for overall health, but the benefits of staying optimally hydrated specifically for supporting immune function are perhaps less well known. On average, the human body is about 60% water (varying with age). The clear elixir of life is absolutely vital for every aspect of health, and we cannot survive for long without it. Water is critical for the immune system to function optimally too.
How optimal hydration may support immune health:
- Optimal hydration may help to support communication and biochemical pathways in the immune system.
- Your immune system relies on your bloodstream to transport fluid, nutrients and important communication signals to organs. Since blood plasma is about 90% water, hydration is necessary to support this.
- Being well hydrated is also important for a well-functioning lymphatic system which works closely with the immune system. The lymphatic system relies heavily on a clear and colourless fluid called lymph which is made up of about 90% water. Less body water content may mean less lymph production. A well-functioning lymphatic system helps to remove toxins, waste, debris, abnormal cells and pathogens from the system; it also helps to transport infection-fighting white blood cells throughout the body.
6 Top Tips to Help you Stay Optimally Hydrated Every Day
1) Reduce caffeinated drinks
Drinking too much tea and coffee may have a negative impact on your hydration levels. An important factor in assessing a person’s need for plain water is how much tea and coffee is consumed during a day. Both caffeine and tannin, which are found in tea and coffee have a diuretic effect, meaning they encourage urine formation. Therefore the supposed value of increased fluid consumption represented by tea and coffee may be cancelled out by the diuretic effect.
2) Reduce alcohol intake
Alcohol is a diuretic and drinking too much will most certainly dehydrate you. Every alcoholic drink causes a net fluid loss, and when one drink turns into a few more, the dehydrating effects can soon stack up. If you want to stay optimally hydrated, you need to keep alcoholic drinks to a minimum and make sure you drink plenty of water too – this will not negate the dehydrating effects completely but will at least help to minimise them.
3) Replace water lost through exercise/heat
Some situations will increase your body’s needs for water; such as when the temperature increases or during exercise. It is therefore important to be mindful of increasing your normal daily fluid intake when your body’s demands increase.
4) Do not wait until you are thirsty
Most people wait until they are thirsty before they reach for a drink, but at that point they are already dehydrated. The best way to avoid dehydration is to keep drinking regularly throughout the day, and as a general rule avoid getting to the point where you are thirsty and desperate for a drink.
5) Aim for 8 glasses daily
The total amount of water needed each day varies from one individual to another and you will need to be aware of your own body’s needs. However, if you aim for around 8 glasses of water (2 litres) daily you are likely to be on the right track.
6) Add herbal teas into your day
Whilst the best way to stay hydrated is to regularly drink pure, filtered water, including some variety may encourage you to drink a bit more. Caffeine-free herbal teas can be a great way to increase your overall fluid intake. Try peppermint, chamomile, nettle and lemon & ginger.
Our bodies cry out for water, and when we feel thirst we are already dehydrated and as most of our bodily functions require water, PLAIN water, it is vital that we have enough water each day to support the healthy functioning of our bodies. We should be aiming to have two litres of plain water each day.