How does hydration support immunity?
Written by
Tran Quang
Reviewed by
Prof. Benjamin Murphy, Ph.D.Water fuels your immune system in vital ways. Lymph fluid needs to be adequately hydrated to move immune cells throughout your system. This fluid is clear and carries white blood cells to the site of infection. Dehydration makes lymph fluid thick, slowing down this process. I see clients overlook the immune system's hydration role every day.
Your mucus membranes help protect points of entry like your nose and throat. When your body is dehydrated, it thickens mucus and reduces its barriers. The dryness of the membrane can cause cracks that allow for easier entry of pathogens. When you are well hydrated, you have thin layers of mucus membranes to protect those areas. Your first line of defense starts to degrade without enough water.
The kidneys and sweat serve as expiration points for toxins. Immune-related waste necessitates removal and excretion. When dehydrated, these toxins concentrate, which burdens the body. Staying hydrated helps support liver and kidney detoxification pathways. The detoxification process will enable you to be optimally prepared for your immune response.
Electrolytes considerably increase the immune system benefits of hydration. Sodium and potassium maintain cellular fluid balance. Magnesium helps support enzyme reactions in immune cells. Try a cucumber, lemon, or a tiny pinch of sea salt in your water. These are improvements in the absorption and utilization of water.
Morning Start
- 16 oz water upon waking
- Add lemon slice for electrolytes
- Avoid coffee before hydrating
Daytime Routine
- 8 oz before each meal
- Hourly 8 oz between meals
- Herbal tea count toward goal
Activity Adjustment
- Pre-hydrate with 8 oz before exercise
- Add 12 oz per 30 minutes activity
- Include electrolyte source during intense sessions
Foods high in water content can help contribute to fluid consumption. Foods like cucumber, celery, and watermelon provide not only hydration but also vitamins and minerals. Soups and broths provide hydration alongside electrolytes. All of these should be incorporated into daily meals, representing a delicious way to help achieve hydration goals.
Begin enhancing your hydration today with basic concepts. Always have a water bottle with you. You can even add lemon for extra flavor. Set hourly reminders on your phone or watch. Reliability of the body's immune defenses improves with regular fluid intake. Hydration fuels your body's natural defense against illness.
Read the full article: 10 Proven Ways to Boost Immune Naturally
