Hydration & The Immune System

Hydration & The Immune System

Over the last (nearly) two years, we have been faced with many dilemmas related to the global pandemic. Between our financial security, our health, and even our overall well-being, many of us have been faced with challenges we never thought possible. Since the onset of the COVID-19 pandemic, we have been constantly bombarded with information from many different sources telling us all of the habits that we need to adopt to maintain a healthy immune system with the hopes of preventing the general public from getting sick, such as wearing masks in public spaces, making sure we are always washing or sanitizing our hands, steering clear of crowded areas, cleaning and disinfecting everything, avoiding touching our face. But one thing that has not been highlighted enough is the importance of properly hydrating our bodies and how important that is in keeping us healthy.

Hydration is one of our body’s best defenses against illness

But how, you may wonder, does water help to maintain a healthy immune system? In general, our immune system is highly dependent on the nutrients that are in our blood stream, which is made up of mostly water. If our body does not have enough water, the blood volume in our blood stream goes down, and it becomes difficult for our blood stream to transport these essential nutrients to our organs to keep us healthy. Something as simple as reaching your water goals each day can help to flush toxins out of your body and prevent illness.

According to the Mayo Clinic,1 the following guidelines are key to try to maintain adequate hydration to keep our bodies and immune systems strong and healthy:

  • Men should drink about 15.5 cups of fluids per day and women should drink about 11.5 cups of fluids per day (about 20% of daily fluid intake comes from food and other drinks)
  • Eat foods high in water content, such as watermelon, spinach, cucumbers, tomatoes, radishes, peppers, cauliflower, strawberries, broccoli, and grapefruit

The CDC provides the following tips that can help to remind you to drink more water:2

  • Carry a water bottle with you and refill it throughout the day.
  • Choose water over sugary drinks
  • Drink other types of drinks, such as caffeine and alcohol in moderation
  • Add a wedge of lime or lemon to your water. This can help improve the taste and help you drink more water than you usually do
  • Opt for water when eating out

It is understandably difficult to try to maintain water goals each day. However, real-time drink feedback and intelligent reminders provided by the PÜL SmartCap can help keep you on track with meeting your water goals and reminding you to refill your water bottle throughout the day.The PÜL SmartCap automatically measures the daily intake and integrates the data with The PÜL App and algorithm to update the Hydration Track in Real-Time.The result is improved hydration habits and better health and wellness, which is becoming increasingly more important as we are navigating this complex new reality we have been forced to adapt to since the onset of the global pandemic.

Beyond hydration, it is important that we are doing everything we can to protect our bodies and immune systems, especially during this pandemic. Incorporating the following into your daily routine, in addition to maintaining adequate daily hydration, can help ward off the dangers of illness:

  • Get enough sleep. The recommended amount of sleep each night for adults is 7 or more hours per night
  • Consume a healthy diet/eat fresh and unprocessed foods every day. The CDC recommends eating 2 cups of fruit, 2.5 cups of vegetables, 180 g of grains, and 160 g of meat and beans each day.3 
  • Incorporate exercise. It is recommended for adults to try to get at least 150 minutes of physical activity each week. That could be 30 minutes a day, 5 days a week.4 
  • Seek out counseling and psychosocial support when you need it

Protecting our bodies and immune systems is important, now more than it has ever been. Next time you fill up that water bottle in the morning, remember how powerful each sip of water is in helping to keep you healthy and strong.


  1. Mayo Foundation for Medical Education and Research. (2020, October 14). How much water do you need to stay healthy? Mayo Clinic. Retrieved November 5, 2021, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256.
  2. Centers for Disease Control and Prevention. (2021, January 12). Water and healthier drinks. Centers for Disease Control and Prevention. Retrieved November 5, 2021, from https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html.
  3. Centers for Disease Control and Prevention. (2021, March 29). 8 strategies for a healthy spring. Centers for Disease Control and Prevention. Retrieved November 12, 2021, from https://www.cdc.gov/chronicdisease/resources/infographic/healthy-spring.htm.
  4. Centers for Disease Control and Prevention. (2020, October 7). How much physical activity do adults need? Centers for Disease Control and Prevention. Retrieved November 5, 2021, from https://www.cdc.gov/physicalactivity/basics/adults/index.htm.

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