Importance of Hydration

Hydration simply refers to the process of providing and maintaining adequate fluid levels in your body to support essential functions. While we all know staying hydrated is important, it can be easy to overlook just how crucial adequate water really is to just about every aspect of your health. All of the organs and systems of the body need regular hydration in order to function properly. The lymphatic system is no exception.  This system is comprised primarily of water and so it is vital that you are getting enough clean, filtered water to support full functioning.

Staying properly hydrated is essential for:

Immune function: Proper hydration supports the immune system by helping lymphatic fluid circulate immune cells, nourish your lymph vasculature and flush out toxins from the body.

Detoxification: Hydration supports the body’s natural detoxification processes by flushing out toxins and waste through urine and sweat which reduces the load on the lymphatic system.

Optimal cell function: Water serves as the primary medium for transporting nutrients into cells and removing waste products and toxins from your cells.

Body temperature regulation: Water helps regulate body temperature through sweating and evaporation. 

Lubricating joints: Your joints rely on adequate hydration to stay lubricated – reducing friction between bones and preventing joint pain and stiffness.

Supporting organ function: Water helps maintain blood volume, aids in respiration, and supports detoxification processes – making it essential for the proper function of vital organs such as your heart, lungs, kidneys, and liver.

Digestion and nutrient absorption: Water is crucial for digestion and nutrient absorption because it helps break down food, facilitates nutrient transport, and prevents constipation.

Cognitive function: Without enough water, your brain can start to have difficulty functioning properly – which can impair your cognitive function, including memory, attention, and concentration.

Healthy skin: Water helps maintain skin elasticity and hydration, promoting a healthy and radiant complexion.

Detoxification: Hydration supports the body’s natural detoxification processes by flushing out toxins and waste through urine and sweat.

How To Stay Hydrated

Staying hydrated might seem like a no-brainer at first right? Drinking enough water seems straightforward enough, yet 75% of all adults are chronically dehydrated. One of the most common causes of lymph congestion is dehydration.

That means simply knowing we should be drinking water, is oftentimes not enough to stay hydrated. So here are some ways you can ensure you’re getting plenty of water in your life:

Set daily hydration goals: Drink half your body weight in ounces and then additional amounts based on your activity level. Track your hydration by keeping a journal, use hydration apps to log your daily water intake, or use pre-measured water bottles to help you stay accountable and motivated if hitting your goals is a challenge.

Choose clean, filtered water. You can use EWG’s tap water database to assess the safety of your home water supply at ewg.org. This may lead you to look into water filtration systems for your home. Berkey and AquaTrue are some trusted brands to compare. Include alkaline mineral water when able. If you don’t have access to alkaline water put some lemon juice into your water.

Drink water regularly and create hydration habits: Make it a habit to drink water throughout the day, even when you don’t feel thirsty. Try to develop a routine for drinking water too, like having a glass before leaving home, during work breaks, and before bedtime. You can even set reminders using your phone alarms or smartwatch notifications to remind yourself to drink water regularly.

Carry a water bottle: Having water readily available makes it easier to sip throughout the day, so it can be helpful to keep a reusable water bottle (preferably glass or stainless steel) with you at all times – whether you’re at work, school, or running errands. 

Infuse water with flavor and/or incorporate herbal teas: If plain water gets monotonous, add natural flavors like fresh fruits, cucumber, mint, or lemon to enhance the taste without added sugars. Parsley and cilantro infused waters are highly beneficial to lymph flow as well. Herbal teas like chamomile or peppermint can also help you stay on top of your water intake while adding a little flavor to your routine. Echinacea, goldenseal, green tea and wild indigo root are among the many herbs used in teas which can promote a healthy lymphatic system.

Eat hydrating foods: Consuming water-rich foods like fruits, vegetables, and soups can help boost your overall hydration too.

Avoid excessive caffeine and alcohol: Caffeinated and alcoholic beverages can have a diuretic effect, leading to increased fluid loss and making it harder to stay hydrated. So be sure to balance your intake of these beverages with water.

Be mindful of different conditions: Things like physical activity, hot and humid weather, and being ill can increase your fluid needs, so it’s important to pay extra attention to hydration during these times.

Monitor the color of your urine: Check the color of your urine to gauge your hydration level. Pale yellow or straw-colored urine indicates proper hydration, while darker urine may signal that you need more fluids.

Incorporate Electrolytes especially if using filtered water. Electrolytes include Sodium (Na+), Potassium (K+), Calcium (Ca2+), Magnesium (Mg2+), Chloride (Cl-), Bicarbonate (HCO3-) and Phosphate (HPO42-). When electrolytes are dissolved in water or other fluids it creates a solution that carries an electric charge. This assists in hydration by increasing fluid absorption, regulates fluid balance, distributes fluid, aids in nerve functions, assists with muscle function and maintains an acid-base balance crucial for cellular health. Be sure to watch out for added sugars or artificial sugars that are often included in electrolyte replacement. LMNT, LiteShow and Catalyte are quality brands you can compare.

Staying well hydrated will help move out debris from your tissues and increase the benefits of manual lymphatic drainage!