Water as a Nutrient: How Hydration Supports Immune Health

Water as a Nutrient: How Hydration Supports Immune Health

When we think about nutrients for immune health, we often consider how vitamins and minerals support our immune system. Most people don’t think about water as a nutrient for immune health because the connection between hydration and immunity is rarely discussed. 

With our bodies being 60% water, how could such an important nutrient not play a role in immune health? Here are all the details about how staying hydrated can support your immune health. 

Water and Immunity

One of water’s roles in the body is that it provides a means of communication between various immune pathways. Without water, the immune cells, blood, and antibodies would not be able to move through the systems of the body to help fight off viruses and bacteria.

One of the immune-related systems that is highly reliant on water is the lymphatic system. The fluid in the lymphatic system, called lymph, is 90% water. This fluid helps remove toxins, pathogens, waste, and abnormal cells from the body. Immune cells called lymphocytes are also made in the lymphatic system, which is important for fighting infections.

Dehydration may also directly affect the function of your immune system. A 2013 study evaluated the impact of dehydration on the immune system of 25 judo students. Researchers found that those who were the most dehydrated after practice were also immune-suppressed, meaning their immune system was not functioning optimally. 

A 2019 review found that dehydration increased allergy responses, particularly during exercise. If you are struggling with seasonal allergies, staying well hydrated may help ease your symptoms. 

If you do get sick, staying hydrated can help support a faster recovery. Getting dehydrated while you have the stomach flu or a fever can make symptoms worse since your body does not have what it needs to fight off the infection.

How to Stay Hydrated

One way you can support your immune health is to drink more water. But staying hydrated is more than just drinking water. There are also other lifestyle changes you can make to ensure you stay well-hydrated, here are a few to consider: 

  1. Limit caffeine and alcohol. Both caffeine and alcohol can increase dehydration. Both are diuretics, meaning they make you urinate more, so you become dehydrated. If you drink either, be sure to drink plenty of water as well. 

  2. Consider electrolytes. True hydration is more than just water, the body needs the right balance of electrolytes too. Consider adding an electrolyte drink mix to your routine, particularly during warmer months. 

  3. Cut back on salty foods. While the body needs some sodium from food, most of us eat too much, making our bodies hold on to water making us feel puffy and bloated.

  4. Replace water after exercise. Working out is a wonderful health habit, but can result in dehydration, particularly when exercising outside on a warm day. Make sure you drink enough during and after your workout. 

  5. Drink before you are thirsty. The feeling of thirst means you are already dehydrated. It is important to sip water throughout the day to prevent dehydration. 

If you want other ways to support your immune health, check out our Naturelo collection of immune supplements for well-rounded well-being. 

References:

  1. Chishaki T, Umeda T, Takahashi I, et al. Effects of dehydration on immune functions after a judo practice session: Dehydration and immune function. Luminescence. 2013;28(2):114-120.   

  2. Kim KB, Kwak YS. Dehydration affects exercise-induced asthma and anaphylaxis. J Exerc Rehabil. 2019;15(5):647-650.   

← →