Consuming H2O and other fluids can benefit immunity levels
The gist
There’s a connection between immunity levels and hydration. Read: dehydration is bad for the immune system.
Expert insight
*Cough cough* — you know the drill. First comes a cold, and next orders to stay hydrated. While meds and sleep seem obvious: is there an advantage to drinking water, and other beverages (or soup, for that matter) for increased immunity?
As it turns out, slurping chicken noodle soup when you’re feeling under the weather may actually help you recover. Drawing from her background in internal medicine and allergy/immunology, Amy Shah, MD a double board-certified doctor and author of I’m So Effing Hungry, explains that dehydration can affect us negatively. “During COVID-19, there were many studies done to see if there was a link between dehydration and increased COVID-19, and it seems that that is the case,” she said.
Dr. Shah explains that the majority of our body composition is made up of water. “For the immune system to function properly, we need to be able to carry our immune cells where they need to go,” she said. “When we are dehydrated, we cannot [carry our immune cells where they need to go] and there seems to be impaired function of certain immune functions.”
She further explains that studies show how dehydration affects our T cells, which fight off viral infections, as well as neutrophils, which are a type of white blood cell that helps fight bacterial infections. “If you start to notice that you’re getting sick more often, that’s probably the most clear sign that there is something wrong with your immune system,” she said.
But, even if you aren’t already coughing up a storm or nursing a sore throat (nevermind congestion or the flu), you’ll want to be aware of the signs of dehydration so you can proactively give your immune system a fighting chance. Indications of dehydration include headache, dry mouth, fatigue, yellow urine and feeling lightheaded, Dr. Shah said,
In addition to weakened immunity (and the above symptoms), dehydration can cause fatigue and lower brain function — which is especially unhelpful if you have a full day of work ahead.“It also creates feelings of hunger,” she said. This might explain why you’re often reaching for snacks (instead of your desk water bottle).
The bottom line
To ensure hydration for the sake of immune system health, Dr. Shah suggests the following tips:
Avoid alcohol especially while traveling or decreased access to water. (Alcohol dehydrates the body, and you’ll need to drink even more water to make up for those fancy cocktails.)
Drink one glass of water before or after every meal—and more than one glass if you are exercising or in a very hot climate. It’s a myth that you need eight glasses of water a day; that has been debunked by science. It really just depends on the person and the activity level.
Look at the color of your urine when you go to the bathroom. It should be light yellow.