Stay Hydrated and Stay Healthy: How Water Supports Immunity
Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND
Senior Director, Worldwide Nutrition Education and
Training at Herbalife
To keep you healthy,
your immune system relies on a well-hydrated body. In
this summer season, maintaining optimal hydration is more important than ever.
According to Susan Bowerman, Senior Director, Worldwide Nutrition Education and
Training at Herbalife, water is the most natural drink on earth –
humans, after all, drank water long before they enjoyed tea, coffee, herbal
drinks or other beverages. So even though drinking a glass of water shouldn’t
require a second thought, here's a reminder of why we need to pay more
attention to consuming the world’s oldest beverage.
Adults have up to 60 percent water in their
bodies[1],
so it’s no surprise that we need to stay well-hydrated to stay healthy. In the
Philippines’s hot and humid climate, proper hydration supports digestion, nutrient
absorption and waste elimination. Additionally, without enough water, regulating
body temperature becomes difficult, joints lose lubrication, and muscles fatigue
more quickly. The bottom line is this: every
cell, tissue, and organ needs water to function properly.
Water and Immunity
Just like every other system in the body, the
cells of your immune system
require nutrients to do their job. Here are three main ways in which water
supports immunity:
Water is essential for nutrient absorption.
Water is needed during the entire digestive
process, but particularly when it comes to nutrient absorption into the
bloodstream. Once there, the nutrients are transported in this watery
environment to all the body’s cells where they can be taken up and utilised.
Water is a key component of lymphatic fluid.
Water is an important component of another
important fluid in your immune system, called lymph (or lymphatic fluid), which
travels through a separate system of vessels.
The lymphatic fluid contains specialised white
blood cells, called lymphocytes, that help the body fight infection. As the
lymphatic fluid circulates, it helps remove waste products, toxins, and
impurities from your body – including bacteria and viruses. Since your lymph
system is about 96 percent water, it should make sense that dehydration could
slow down the function of this natural drainage system in your body.
Water helps maintain healthy mucous membranes.
Another way that water and fluids support
immunity is by maintaining the health of your mucous membranes. Just as your
skin helps to protect the outside of your body from foreign invaders,
your moist mucous membranes act as a barrier, too. These membranes protect
those areas inside of your body that are exposed to air – like your
nostrils, mouth, and throat. When your body lacks adequate fluid, your nasal
passages may become dry, making the barrier less effective.
Lastly, if you have an illness and have been
coughing and have a dry throat, or if you have a fever, or if you’ve been
losing fluids because of a stomach or intestinal upset, it’s vitally important
that you consume plenty of fluids to help your system recover.
Tips to Help You Stay Hydrated
If you find it hard to drink enough water every
day, here are some tips that might help you.
See
it.
It can be really helpful if you can see the
amount of water you plan to drink and to track your progress over the day. Put
the amount of water you plan to have in a pitcher on your kitchen counter or
keep it at your desk. It will serve as a
reminder to drink more, and you’ll be motivated to sip on it as the day goes by
– and meet your goal of finishing it.
Cool
it.
Cold water often seems more refreshing than
room-temperature water. Try stashing a bottle of water in your freezer and
carry it with you during the day. It will stay cold for several hours, and you
might be encouraged to drink more.
Wake
up to it.
“Morning mouth” is a reminder that most of us
are naturally a bit dehydrated in the morning. So, keep a glass of water by your
bed, and drink it first thing – before your feet even hit the floor.
Flavor
it.
Make your own spa water. Add a slice of fresh
lemon or lime, some cucumber, a few berries, some fresh mint, or a slice of
fresh ginger to your water. It makes it
feel special and adds a hint of refreshing flavor.
Eat
it.
Don’t forget that watery foods like fruits and
vegetables (but particularly cucumbers,
melons, tomatoes, and leafy greens) contribute to your overall daily fluid
needs, so include plenty of these healthy foods with meals and snacks.
Track
it.
Just like keeping track of your calorie intake,
keeping track of how much water you drink can help a lot, too. That’s why the
pitcher-on-the-desk trick works so well – at any moment, you can see how much water
you’ve had and how much you need to drink before the day is over. If you want
to go high tech, there are apps for your phone that can send you drinking
reminders, keep track of your progress and even give you a virtual pat on the
back when you’ve met your goal.
About Herbalife
Herbalife
(NYSE: HLF) is a premier health and wellness company, community and platform
that has been changing people's lives with great nutrition products and a
business opportunity for its independent distributors since 1980. The Company
offers science-backed products to consumers in more than 90 markets through
entrepreneurial distributors who provide one-on-one coaching and a supportive
community that inspires their customers to embrace a healthier, more active
lifestyle in order to live their best life.
For
more information:
https://www.herbalife.com/en-ph
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