By Justin and Clara Hamel
Water is essential for life. It is a fundamental component in all living things, and humans are in fact made of mostly water. What does this mean for you? It means water is a core component of your health. In order to keep one’s body and mind healthy and functioning correctly, one must stay hydrated. However, it is important to remember water is not the only component in staying hydrated. Electrolytes, like sodium and potassium, are also essential for maintaining proper fluid balance and preventing dehydration. This is especially true during these hot summer months when people experience more fluid loss through sweating and physical activity.
The importance of hydration on health is hard to emphasize enough, but the following list provides some insight on its impact. Check out these fundamental functions of hydration.
- Temperature Regulation – Water absorbs and transfers heat as well as helps the body cool down through perspiration when the body becomes too warm.
- Waste Removal – Water helps eliminate waste and toxins through urination, perspiration and bowel movements.
- Nutrient and Oxygen Transport – Water is a transporter of nutrients and oxygen to your cells.
- Lubrication and Cushioning – Water lubricates joints and cushions tissues like the brain and spinal cord.
- Digestion – Water aids digestion by assisting in breaking food down and absorbing nutrients.
- Maintains Blood Volume and Circulation – Blood is composed of 90% water, and depends on adequate hydration for proper circulation.
In addition to the preceding list, hydration aids in improved cognitive function. Even mild dehydration can affect short term and long term memory. In addition, staying hydrated increases focus and concentration by reducing fatigue and improving mood. This may be due to hydration’s support of proper circulation and oxygen flow to the brain.
If this isn’t enough to motivate you to grab that water bottle, consider that hydration is the key to healthier, younger looking skin. This is not just due to water keeping the skin plump and radiant, but also because water decreases cellular aging. This means the skin and body can stay healthier for longer when hydrated.
To reap all the aforementioned benefits, strive for fluid intake of around three liters for males and just over two liters per day for females. It is important to remember some of this intake (around 20%) will come from food. If you are exercising or in the heat, you may need to add some electrolytes to water for proper hydration. Avoid electrolyte drinks, and drinks in general that are high in sugar and other additives, as these create a myriad of problems in themselves. Instead, opt for adding a pinch of Celtic sea salt, a little black strap molasses and a squeeze of lemon to your water. (Find a complete recipe and demo at Katie Watts Nutrition on her Facebook post from June 17, 2025.)
Dr. Justin Hamel and Clara Hamel have a combined over 30 years of experience in health fields. Reach them at 1° Performance & Longevity, located at 46 N. Central Park Plz., Suite 101, in Jacksonville, on Facebook or by phone at 217-243-6358.
