Many of my clients are falling short of their hydration goals this winter. The colder weather, combined with turning on the heaters and drinking more dehydrating caffeinated drinks like coffee, can make it harder to remember to drink water. However, staying hydrated is just as important in the winter as it is in the summer. Water is the most abundant compound in the body, making up about 60% of our body weight, and it's essential for countless bodily functions. In this article, we'll explore the critical reasons why you need to prioritize hydration all year long and share some simple tips to help you stay on track.
The Silent Engine of Your Body
Water has many functions in the body. It regulates body temperature through sweating, transports nutrients and oxygen (water is a key component of blood), removes waste (kidneys rely on water to do their job), lubricates joints and cushions tissues (water acts as a shock absorber for tissues like your brain and spinal cord), helps with digestion (water is needed to break down food and absorb nutrients, and is important to prevent constipation), boosts brain function (dehydration has been found to negatively impact cognitive functions such as memory, concentration and mood), supports heart health (good hydration helps the heart pump blood more easily through the body), and improves skin health (water is essential to maintain the elasticity and moisture of the skin).
The Anti-Inflammatory Power of Water
Water plays a vital, multifaceted role in managing and reducing inflammation in the body. While it's not a magical cure, staying properly hydrated is a fundamental step in supporting your body's natural anti-inflammatory processes.
Since water is crucial for the function of the kidneys and liver, (they’re responsible for filtering and removing waste products and toxins from your body), when you're dehydrated, these organs become less efficient, allowing these toxins and waste to accumulate. This buildup can trigger or worsen inflammation. By drinking enough water, you help your body effectively flush out these irritants, keeping your inflammatory responses in check.
Dehydration can also directly contribute to inflammation and pain, particularly in the joints. The cartilage in the joints is largely made of water and is cushioned by a water-based fluid called synovial fluid. When you are dehydrated, this fluid can become less viscous and the cartilage loses its sponginess, leading to increased friction between bones. This friction causes pain and inflammation. Adequate hydration helps maintain the volume and viscosity of this fluid, keeping joints well-lubricated and reducing the risk of pain and inflammation.
Proper hydration supports the lymphatic system, which is a key part of your immune system. The lymphatic system is responsible for carrying immune cells throughout the body and fighting off infections. A well-hydrated body ensures this system can function efficiently, helping to regulate the body's inflammatory responses.
Dehydration can also act as a stressor on your body, triggering the release of stress hormones like cortisol. Chronic stress and high cortisol levels are known to contribute to systemic inflammation. By staying hydrated, you help regulate these hormonal responses, which can, in turn, help control inflammation.
Water is a major component of blood. Dehydration can make your blood thicker, forcing your heart to work harder to pump it through your body. This can put stress on your cardiovascular system and contribute to inflammation over time. Proper hydration helps maintain healthy blood volume and circulation.
Hydrate Better This Winter
Staying hydrated is a daily commitment, not just a seasonal one. While it may be easy to forget to drink enough water during the colder months, the truth is that your body relies on proper hydration all year long to function at its best. From regulating your body temperature and transporting vital nutrients to helping flush out toxins and keeping inflammation at bay, water is the silent engine that powers your health.
To make hydration a habit, try incorporating simple tricks into your daily routine. Keep a reusable water bottle handy, and challenge yourself to drink a full glass of water first thing in the morning. Explore the comforting warmth of herbal teas and broths (or just warm water), and don't forget to ‘eat your water’ by including plenty of water-rich fruits and vegetables in your diet. By making these small adjustments, you can ensure your body gets the essential hydration it needs to thrive, no matter the season.
