Importance of Hydration and pH Balance

Written by Kelly Dodds - Masters in Nutrition and Human Performance

There are two key components that make up proper hydration: the amount of water and concentration of electrolytes in our body. Both of these components of hydration are essential for every cellular process that keeps us alive and well, as our bodies require a certain amount of water and pH level (concentration of electrolytes) to function properly and support vital functions.
Electrolytes are minerals that dissolve in water, and act as an acid or a base– which affects the pH level of blood and other cellular fluids. Key electrolytes include:

Sodium
Potassium
Calcium
Phosphate
Magnesium
Bicarbonate

The human body is made up of roughly 60% water– and we lose approximately 2–3 liters (about 60–100 ounces) of water each day through sweat, breathing, urine, and other bodily functions. This lost water must be replaced regularly. Women are generally recommended to drink about 2.2 liters (approximately 75 ounces or 0.6 gallons) daily, while men should aim for at least 3.0 liters (roughly 100 ounces or 0.8 gallons) each day.

Similarly, electrolytes are lost along with water. They are replaced when we eat foods and drink fluids. Maintaining the right balance of electrolytes is as crucial as drinking enough water because they are necessary for all cellular processes, like transmitting nerve impulses, regulating muscle function, and maintaining fluid balance in and around cells. Though we can make short-term adaptations during low hydration levels, inadequate hydration over the long term causes our body to break down, leading to disorders or disease.

Here are just some of the ways our bodies are affected by hydration status:

Cellular Function: Every cell in our body needs water to function properly. Not just processes inside of every cell, like nutrient transport, waste elimination, protein synthesis, or DNA transcription, but also all signaling communication between cells.
Skin Health: Adequate hydration supports the skin’s barrier function, keeping it plump and reducing dryness.
Regulating Temperature: Water helps cool our body through sweating, which also eliminates some toxins.
Cognitive Function: Research shows that dehydration impairs cognitive performance. Tasks that involve attention, executive function, and motor coordination can suffer when water loss exceeds 2% of body mass.
Mood and Energy: Low hydration levels have been linked to increased feelings of anger, hostility, confusion, depression, and fatigue.
Digestion and Absorption: It helps break down food and transport nutrients.
Digestive Health: Water intake is important in preventing constipation and supporting overall gastrointestinal function.
Detoxification: Your kidneys need water to remove waste and toxins.
Kidney Health: High fluid intake is associated with a lower risk of developing kidney stones.
Body Weight and Composition: Increased water consumption can help reduce body fat and contribute to weight loss in obese adults, independently of changes in calorie intake.

An often overlooked component of hydration is how it affects our pH levels– a measure of acidity or alkalinity on a scale from 0 to 14, with 7 being neutral (the pH of pure water). Our body maintains blood pH in a very narrow range—from about 7.35 to 7.45, with an average of 7.40. However, different body fluids have different optimal pH levels; for example, stomach acid is highly acidic to aid digestion and bile is highly alkaline to neutralize stomach acid that enters the intestinal tract.

The body tightly controls pH through several systems:

Lungs: inhale oxygen and exhale carbon dioxide. Lungs help regulate the pH of the blood by changing breathing rate.
Electrolyte Absorption: through consuming electrolyte minerals such as calcium, sodium, and magnesium (along with their accompanying anions like chloride, bicarbonate, and phosphate) supports the body’s buffering systems, which help maintain the 7.40 balance.
Kidneys: help excrete excess electrolytes, acids, or bases via urine.

While there is no evidence supporting “alkaline diets” or “alkaline water” as a means to regulate pH, the food you eat does play a role in maintaining the proper balance of electrolytes:

Acidic Foods: Protein-rich foods containing lots of amino acids (meats, grains, legumes, dairy) are typically considered “acidic.”
Alkaline Foods: Fruits and vegetables are generally “alkaline.”
Balanced Diet: A well-balanced diet that includes both acidic and alkaline foods, along with adequate hydration, supplies the necessary electrolytes to support the body’s pH homeostasis.

Water plays a crucial role in regulating pH through:

Kidney Function: Adequate water intake helps your kidneys filter blood more effectively. This process is vital for removing excess acids or bases from the body, keeping the blood pH within its narrow, healthy range.
Buffer Systems: Your body contains buffers (such as bicarbonate) that help resist changes in pH. These systems work better when the body is well-hydrated, as water facilitates the transport of these molecules.
Metabolic Processes: Many chemical reactions in the body require water as a solvent. When hydration is optimal, these reactions proceed at the right rate, which in turn supports the body’s overall acid-base balance.

Tips for Maintaining Hydration and pH Balance

Drink Water Regularly and Eat Water-Rich Foods: Aim to replace the 2–3 liters of water lost daily. Adjust your intake based on activity level and environment. Also, eating plenty of fruits and vegetables can significantly add to your hydration levels since they contain lots of water in them in addition to electrolytes.
Monitor Electrolyte Intake: Incorporate electrolyte-rich foods or mineral water in your diet, or consider using electrolyte powders added to [adequate amounts of] water if you’re engaging in prolonged physical activity. Electrolyte-rich foods include unprocessed nutrient-dense foods, such as seafood, meats, eggs, dairy, legumes, vegetables, fruits, “whole grains,” nuts & seeds– all part of a healthy well-balanced diet.
Use a Reusable Water Bottle: Keeping a water bottle handy encourages regular hydration throughout the day.
Set Reminders: It’s good to let thirst guide fluid intake, but sometimes we learn to ignore our thirst signals. You can use phone alarms or apps to remind you to drink water more regularly.
Enhance Water Flavor: Add natural flavoring such as citrus fruits, mint, or cucumber to encourage more fluid intake.
Notice Urine Color: Light yellow or nearly clear urine typically indicates good hydration, with the exception of the first urine of the day which is often darker. Note: some B vitamins, medications, foods (like beets), and food colorings can change the color to bright yellow, pink, or orange.
Balance Your Diet: Include a mix of protein foods (acidic) and fruits/vegetables (alkaline) to support electrolyte balance and maintain pH homeostasis.

Adequate hydration and maintaining a balanced pH are essential for overall health and longevity. A balanced diet of unprocessed foods, along with regular water consumption, helps keep your body’s internal environment working properly– providing the water and electrolytes necessary to support critical bodily functions to help you look, feel, and perform at your best

Take Action:

Track Water Intake: Keep track of your water intake for 1 week. This can be done manually on paper, your phone calendar, or a notes app; or you can use an app to track and remind you to drink water as needed. Extra challenge: track water intake for the entire month. Reference the tips to maintain adequate hydration [listed above] to guide your daily fluid intake goals.
Notice Results of Adequate Hydration: Pay attention to how you feel when you reach your hydration goals consistently. Notice if you have more energy, less appetite, weight loss, less pain, better performance, improved memory or mood, sleep better, better digestion, or look younger.