How does hydration impact nutrition?
Written by
Leilani Ibeh
Reviewed by
Prof. Graham Pierce, Ph.D.Hydration fuels every nutritional process in your body, just as oil lubricates an engine. Water dissolves vitamins and minerals, transporting them to your cells while flushing away metabolic wastes through your kidneys and via sweat. Maintaining fluid balance also helps maintain blood volume, which ensures the efficient flow of oxygen and nutrients to your tissues. This primary function makes hydration as important as the quality of your diet for your health.
Nutrient absorption is directly related to hydration status. Water-soluble vitamins, such as B and C, require an aqueous environment for absorption in the intestines. Fat-soluble vitamins also need moisture, due to the secretions of bile necessary for their emulsification. I have seen absorption improve as much as 25% with the correction of chronic, mild dehydration.
Nutrient Transportation
- Blood Plasma: 90% water carries glucose, amino acids, and minerals to cells
- Lymphatic System: Fluid transports fat-soluble nutrients and immune cells
- Cellular Uptake: Hydration maintains cell membrane fluidity for nutrient entry
Metabolic Efficiency
- Enzyme Activation: Water enables 5000+ enzymatic reactions per second
- Thermoregulation: Prevents overheating that reduces metabolic rate 10-20%
- Waste Removal: Filters toxins allowing nutrients to function optimally
Digestive Optimization
- Digestive Juices: Forms saliva, gastric juices, and bile for breakdown
- Fiber Function: Hydrates soluble fiber creating gel for slow nutrient release
- Motility: Maintains intestinal peristalsis preventing constipation
Strategic hydration can significantly improve nutritional results. Drink two cups (16 ounces / 473 ml) of water 30 minutes before meals to prepare digestive enzymes. Drink fluids with meals to assist with food breakdown, but avoid excessive dilution of stomach acid. This is strategic hydration to maximize nutrient extraction that I teach clients.
Monitor hydration through practical hydration indicators, rather than relying solely on thirst as a guide. Check the color of your urine; pale yellow is your goal. Observe how quickly your skin regains its elasticity after being pinched. Watch for signs of decreased energy, which may indicate dehydration. These methods of self assessment help in maintaining the 0.5-1oz (15-30ml) water per pound body weight daily necessity.
Read the full article: Balanced Diet Benefits for Optimal Health
