It’s common sense to know that hydration is important on a hot summer day, but did you know that it’s just as important in the winter? In fact, hydration is essential for everything from mental function to digestion to detoxification, and these needs don’t change with the seasons. There is one aspect of hydration that does tend to gain some extra attention in the winter though, and that is hydration’s role in the immune system.
We all know that “cold and flu season” picks up when the weather cools off. This is in part due to the increased amount of time spent inside and in close proximity to others, as well as the increased consumption of sweets and junk food over the holidays. But dehydration plays a role as well! When we are not well hydrated, our mucosal barrier integrity suffers (think the mucous membranes of our nose, throat, eyes, etc). This dehydration can come from insufficient internal hydration, as well as the impact of cold, dry air drying out our mucous membranes. If membranes are dry, pathogens can gain a foothold more easily. Maintaining optimal internal hydration can be a tremendous asset in supporting our overall wellness through the season!
Let’s take a closer look at hydration’s multifaceted role in immunity.
We see that dehydration actually impairs immunity at cellular and molecular levels, can heighten vulnerability to infections and illnesses, and can delay healing. “Physiologically, the immune system rapidly reacts to threats by adjusting its structural permeability, allowing water and small solutes to be passed, facilitated by proteins like aquaporins (AQPs). These AQPs are also essential for immune cell communication and adjustments of the cytoskeleton for functions like chemotaxis and phagocytosis.” (Source) In other words, the immune system relies on hydration to mobilize the cells and nutrients needed throughout the body. Without adequate hydration, the immune system simply cannot work as intended.
Interestingly, we also see that dehydration disrupts gut homeostasis and affects our microbiome. Dehydration “is accompanied by a bloom of gut microbes and decreased numbers of immune cells, especially Th17 cells, within the colon. These microbial and immunological changes in the gut are associated with an impaired ability to eliminate the enteric pathogen Citrobacter rodentium.” (Source) In this study, we see that these changes directly impair the gut’s ability to eliminate Citrobacter rodentium. While this is a mouse-specific pathogen, it is commonly used to model infection by human Enteropathogenic Escherichia coli, and this finding demonstrates the probability that dehydration could have similar impacts on the human microbiome. In short, dehydration hinders the immune system in the gut and favors unhelpful microbes.
Lastly, our lymphatic system is a system of fluid movement. This body-wide network of vessels, lymph nodes, and organs (such as the spleen and thymus) is crucial for mobilizing immune cells and eliminating cellular waste. Dehydration can slow the circulation and efficacy of this intricate system. In addition, the kidneys, liver, and skin also all rely on sufficient fluid to flush toxins. If these systems are compromised, toxin load can increase, which can take a toll on our immune health by depleting nutrients and increasing inflammation.
With that said, it’s clear that hydration is an important factor in immunity. So how can we optimize it?
As you’ve probably heard by this point, water in and of itself is often insufficient to adequately hydrate us, especially when demand is high. This is where electrolytes come in. Electrolytes, such as potassium, magnesium, calcium, and sodium all carry an electric charge in the body, allowing for crucial functions like nerve signaling, muscle contraction, and fluid balance.
Consuming a wide variety of whole foods goes a long way in meeting these needs. Potassium is abundant in avocado, legumes, banana, potato, coconut water and more. Magnesium can be found in nuts and seeds, greens, and dark chocolate. Dairy and leafy greens are rich sources of calcium. Sodium is easily increased by salting food to taste.
Some ideas for maintaining hydration through the winter include:
-consume soups and high hydration meals, such as curries or chili
-sip on warm, mineral rich herbal teas (some of my favorites include dandelion, nettle, oatstraw, and red raspberry leaf)
-eat fruit (not only are you getting water and electrolytes, but also fiber, energy, and other nutrients!)
The recommended daily intake of various electrolytes vary, but some general guidelines are as follows:
Potassium: 3500-5000mg daily
Magnesium: 300-400mg daily
Calcium: 1000-1200mg daily
Sodium: 2500-3000mg daily
However, times of increased need for hydration support include physical exertion, illness (especially when fever, vomiting, or diarrhea are present), travel, pregnancy and lactation, and more. I also find that in both myself and many of my clients, aiming for the high end or even exceeding these ranges (especially for potassium and sodium, preferably in a 2:1 ratio) is beneficial.
As such, there is also a role for adding electrolytes to the water that we drink, in addition to emphasizing whole foods that will provide the water and electrolytes that help our bodies to work well. Fortifying our water with electrolytes is an easy way to boost our intake, especially when needs are high!
CURE Electrolytes Enter the Chat
I add CURE electrolytes to my daily routine for the most efficient and effective hydration. CURE electrolytes are based on the Oral Rehydration Solution formula that was developed by the World Health Organization to treat severe dehydration. This formula utilizes a specific ratio of glucose to sodium that triggers the body to rapidly absorb water and electrolytes into the bloodstream. I consume electrolytes in my water daily, and feel more alert and energetic when I do. And while there are an unlimited number of electrolyte products on the market these days, I prefer CURE because it is formulated with a base of coconut water, contains no added sugar or sugar alcohols, and is free of artificial flavors, sweeteners, colors, and dyes. CURE also conducts third party testing for top allergens and heavy metals, and is non-GMO project certified. Plus the flavors are delicious!!
I go through seasons of preferring one flavor or another, but right now, Lime is a top contender, and you can’t go wrong with their Tropical Variety Pack, which has 4 of my other top favorites: strawberry kiwi, tropical punch, blood orange, and watermelon. Be sure to use code wholedailylife to save 20% on your order! You can also grab CURE in store at Sprouts, Whole Foods, Albertsons, Kroger, and more.
Here’s to a cozy, healthy, and hydrated winter!