Vigor, Hydration, and Sleep
According to a RestoreZ survey of 2,000 people, over half of respondents felt tired first thing in the morning. Meaning they weren't getting the rest needed to recharge and prepare for the day ahead. Another 42 percent of participants were exhausted by noon.
It's no surprise that studies such as this one link proper hydration to better sleep quality. In the study, individuals who slept for six hours each night were less hydrated than individuals who slept for eight hours.
"Staying hydrated can contribute to good mood and energy levels. When we have high energy and are in good moods - we are more likely to stay physically and socially active, which are important factors in longevity," says Registered Dietitian Nutritionist Katie Tomaschko.
Vigor, Hydration, and Inflammation
Besides poor sleep, chronic inflammation can also hamper vigor. Inflammation is a natural process that helps your body fight against infections, free radicals, injuries, environmental toxins, and stress. But when inflammation lingers, it becomes harmful.
Dehydration can significantly affect autoimmune conditions like Crohn's disease and rheumatoid arthritis.
And as Tomaschko says, "When we are well hydrated, our bodily processes are running more efficiently, thus contributing to overall health. With greater health comes decreased risk for certain diseases, which can increase our longevity."
Proper hydration helps your body treat and manage various illnesses and conditions such as:
- Common cold
- Flu
- Kidney stones
- UTIs
- High blood pressure
- Diabetes
- Constipation
- Gallstone disease
- Glaucoma
"There is increasing evidence that mild dehydration plays a role in the development of various morbidities," says Tomaschko.
Heart health has a strong correlation to optimal hydration. According to this study, even a minor dip in optimal hydration causes the heart to work harder than is necessary. But participants who drank about 16 ounces of water experienced reduced heart rate from 67 to 60 beats per minute in about 25 minutes.
Vigor, Hydration, and Cognition
Besides eating right and reducing stress levels with good sleep and meditation, hydration is necessary for a robust and vigorous body and mind.
"Dehydration can lead to fatigue, confusion, and anxiety. It can also cause brain fog and headaches - and I don't know about you, but I'm usually not in a good mood when I have a headache," says Tomaschko.
According to this study, even a tiny drop below optimal hydration levels, about 1.6 percent, is enough to impair mood and memory and heighten anxiety, cognition, and energy levels.
In addition to a slight decline in hydration levels, even two hours of brisk activity in the heat without drinking fluids or eating can significantly affect concentration.
In this 2018 study from the Georgia Institute of Technology in Atlanta, researchers found cognitive functions such as complex problem-solving, coordination, and attention suffered the most. But any activity that required a quick reaction wasn’t as affected.
Vigor, Hydration, and Metabolism
Another essential component of vigor is a healthy weight. Staying hydrated is vital for maintaining a healthy weight because it helps increase feelings of satiety while helping boost your metabolism.
Staying hydrated also helps with hunger cues. This journal Nutrients study found that staying hydrated lessens food cravings and allows you to control your appetite naturally.
But how much water should you drink to obtain optimal hydration levels?
Aim for 7-8 glasses of water each day to help your body function at optimal levels and flush out harmful toxins that impede your vigor and vitality.
While consuming an adequate amount of water is critical, it's also important to prioritize water quality.
A study was published in the Journal of Clinical Biochemistry and Nutrition that consuming hydrogen-rich water increased antioxidant levels by 39 percent, helping to reduce the incidence of cellular death.
Also, don't forget to add essential electrolytes such as sodium, potassium, and magnesium. Your cells need these trace minerals to absorb the necessary nutrients to hydrate your entire body reducing the risk of dehydration properly.
Vigor is just one thing that can intimately connect with how well you treat your body. Staying hydrated is one of the best ways to prevent life-threatening illnesses, sharpen cognition and strengthen immunity. With our PÜL® App and The PÜL® SmartCap™, you can stay optimally hydrated and improve your overall health and vigor.
Resources:
Interview with Katie Tomaschko, MS, RDN - contributor @Sporting Smiles
LinkedIn Profile: https://www.linkedin.com/in/katie-tomaschko-ms-rdn-72026611a
"Adult Dehydration." National Library of Medicine: National Center of Biotechnology Information. Retrieved 5/19/2022. https://www.ncbi.nlm.nih.gov/books/NBK555956/#
"The Water in You: Water and the Human Body." USGS: U.S. Department of the Interior. Retrieved 5/20/2022
https://www.usgs.gov/special-topics/water-science-school/science/water-you-water-and-human-body
"RestoreZ: Sleep Survey Results." RestoreZ. Retrieved 5/20/2022
https://www.restorez.com/blogs/blog/sleep-survey-results
Asher Y Rosinger, Anne-Marie Chang, Orfeu M Buxton, Junjuan Li, Shouling Wu, Xiang Gao, Short sleep duration is associated with inadequate hydration: cross-cultural evidence from US and Chinese adults, Sleep, Volume 42, Issue 2, February 2019, zsy210, https://doi.org/10.1093/sleep/zsy210
Pahwa R, Goyal A, Jialal I. Chronic Inflammation. [Updated 2021 Sep 28]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK493173/
Ganio, M., Armstrong, et al. (2011). "Mild dehydration impairs cognitive performance and mood of men". British Journal of Nutrition, 106(10), 1535-1543. doi:10.1017/S0007114511002005
Wittbrod, Matthew T. et. al. (2018). "Exercise-heat stress with and without water replacement alters brain structures and impairs visuomotor performance". Physiological Reports. https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.13805
Zaplatosch, Mitchell E., and William M. Adams. 2020. "The Effect of Acute Hypohydration on Indicators of Glycemic Regulation, Appetite, Metabolism, and Stress: A Systematic Review and Meta-Analysis" Nutrients 12, no. 9: 2526. https://doi.org/10.3390/nu12092526
Nakao A, Toyoda Y, Sharma P, Evans M, Guthrie N. Effectiveness of hydrogen rich water on antioxidant status of subjects with potential metabolic syndrome-an open label pilot study. J Clin Biochem Nutr. 2010;46(2):140-149. doi:10.3164/jcbn.09-100
Sim, M., Kim, CS., Shon, WJ. et al. Hydrogen-rich water reduces inflammatory responses and prevents apoptosis of peripheral blood cells in healthy adults: a randomized, double-blind, controlled trial. Sci Rep 10, 12130 (2020). https://doi.org/10.1038/s41598-020-68930-2
Young, H.A., Cousins, A., Johnston, S. et al. Autonomic adaptations mediate the effect of hydration on brain functioning and mood: Evidence from two randomized controlled trials. Sci Rep 9, 16412 (2019). https://doi.org/10.1038/s41598-019-52775-5