Want to fly high? You can’t run dry. How to hydrate to support your natural body flow.

By Marzena Jarczak April 01, 2022 7 min read

A glass of warm water is the first thing my body absorbs every day. Still half asleep, I can feel how this most basic yet magic potion slowly goes down my throat and reaches the stomach, switching on the „wake up” button somewhere in between. The gut warms up, the metabolism speeds up, the brain gets alert. Drinking. Such simple ritual can ignite my body to full- on action. Why did it take me years to realize it?

Against nature

The first and most obvious parallel to people and drinking would be the one with plants. Once regularly watered, they grow and bloom. If left to dry, they slowly wilt. But it turns out that even plants are more aware of the importance of hydration than us. When nearly half of adults doesn’t drink enough water¹, plants are so determined to absorb this life-giving liquid that they learned to use sound (!) to locate water. The researchers from University of Western Australia found that plants can sense sound vibrations from running water moving through pipes or in the soil, to help their roots move towards the source of it². Yes, technically we can easily get excused from not following this very basic impulse connected with survival because on daily basis us, humans, have much more to do than just looking for water and sun and growing. We are so focused on trying to improve every single aspect of our lives – thinking, feeling, looking, working – that we forget that with the proper hydration it all would be just so much easier. This is not an exaggerated thought. This is actually only a glimpse of a scientific fact and when digging deeper, I find out that the proper hydration:

LAST - Healthy aging skincare - Journal - Hydration

Regulates body temperature³ When dehydrated, we sweat less and, as a result, lose less heat and become less able to cool the body.
Keeps joints lubricated⁴ Drinking water can stimulate production of synovial fluid that lubricates and cushions the joints and cartilage surrounding them, keeping bones from rubbing together. It can also reduce inflammation around the joints.
Delivers nutrients to cells⁵ The water is absorbed by the intestines, and later circulates throughout the body in the form of body fluids such as blood that -among others – deliver oxygen and nutrients to the cells.
Strengthens lymphatic and immune system⁶ Flushing out toxins is not possible when the body is dehydrated. Water fuels the lymphatic engine and helps to eliminate pathogens and metabolic waste from your body.
Improves metabolism⁷ Fibre, the best friend of speedy metabolism, is water-soluble. Therefore drinking helps you digest, eliminate and prevent constipation.
Makes your brain work at its finest⁸ Yes, technically the water you drink goes down your throat but it has a major impact on what’s going on in your head. Water helps your brain cells communicate with each other, it flushes out toxins and metabolic waste and transports nutrients to your brain. What’s more, proper hydration is connected with longer-lasting emotional arousal and energy changes associated with a positive effect of cognition.
Boosts skin beauty⁹ If the outermost layer of the epidermis loses too much water, skin will lose elasticity, feel rough and will be more prone to breakouts.
Keeps kidneys healthy¹⁰ The kidneys’ key function is to filter liquids. If, in consequence of dehydration, they start failing at doing their job, waste products and excess fluids can build up inside the body.

I think it’s clear that with every single glass of water we let our bodies thrive. But on the other hand, every single glass of water that we forget to drink (quite literally, as dehydration can have a noticeable effect if you lose as little as 2% of your body’s water content¹¹ can leave us feeling dizzy, bloated, swollen, easily fatigued, irritated, with a bad skin and a bad breath¹². That’s why it’s so important not only to drink but to do it the right way.

Decoding the word „proper”

I admit, it took me years to build a friendly relation with water. I usually started my day with an espresso and then, well, just simply didn’t drink. I didn’t like the taste of water and since I’m not a fan of sodas and juices either, I usually ran on an occasional cup of coffee or a strong tea. I experienced most of the symptoms of dehydration without realizing that a few glasses of water could protect me from feeling stuck in my own, forever tired, body. A few years, not sure how many hectoliters of water and a fair amount of research read later I know that staying on top of my physical game is much easier that one could think and it always starts with hydration. How much should we drink a day then, you might ask. Well, there’s no one-size-fits-all answer. Some research suggest that the total daily fluid intake of 3,000 ml for men and of 2,200 ml for women is more than adequate¹³ but the individual amount may vary depending on factors like intensity of physical activity, climate, overall health or pregnancy¹⁴. To make things even more complicated, proper drinking doesn’t only mean how much, but also what and how often you drink. If you feel like you’re about to drown in the ocean of hydrating unknown don’t worry, LAST got your back (and some pro, research-based drinking tips):

Holistic approach

Don’t wait until you’re thirsty – that’s the sign of dehydration.
Drink regularly, preferably small amounts and not during the meals.
Focus on water, homemade lemonades, potions and herbal infusions.
Keep in mind that coffee can have a dehydrating effect, so for every cup of your energizing americano drink one cup of water.
Ditch sodas, juices from a box and drink alcohol in moderation.
Eat your water – include fruits and vegetables with high water content for the extra hydration. Our top picks are tomatoes, cucumbers, apples, broccoli, berries, grapes and squash.

Ayurvedic approach

Always drink warm water, even during the warmer summer months.
To stimulate proper and efficient absorption and distribution of the water never drink it when lying down.
Drink warm water first thing in the morning, on an empty stomach, to stimulate bowel movements and detoxifications.
Try to keep a gap of around 45 minutes between food and water intake.
Avoid big gulps. Drink calmly, enjoying small sips.
Enrich your drinking routine with herbal infusions. Chose them depending on your dosha, your body’s basic Ayurvedic constitution.

Chinese medicine approach

Start your day with drinking a glass of warm water on an empty stomach to wake up your life force, qi.
Too much water at a time can put too much stres on your kidneys, so remember about drinking with small sips.
Avoid drinking ice cold drinks, they can weaken your digestive energy.
Eat vegetables and fruit with high water content.
Include soups and broths to increase your daily water and nutrients intake.
Drink warm water 15-20 minutes before your first meal, and then 1-2 hours after lunch and dinner. Never drink during eating, and the heavier your meal, the longer you should wait before reaching for a glass.
Try and dilute water with saliva before swallowing it.

Healthy body, sharp mind and emotional ease call for celebration. Usually I’d raise a glass full of champagne but today I’m voluntarily filling it up with water. To hydration, bottoms up.

Marzena Jarczak

An international model based in Paris. A researcher, copy writer and a journalist exploring for us the areas of neuroscience, brain, biohacking, living healthy life. Author of Out & About series discovering cultural life in Paris in all its aspects. A strong, wise personality with a growth mindset.