Quick answer: Water and electrolytes such as sodium, potassium and magnesium keep cells working and help the kidneys eliminate waste in urine. Your body regulates fluid balance through the kidneys and hormone systems like renin-angiotensin-aldosterone (RAAS). During an elimination-support plan, aim for steady hydration through the day, include mineral-rich foods, and watch for signs of dehydration.
Key takeaways
Water supports circulation, digestion and kidney filtration, and electrolytes help nerves and muscles work.
The body balances fluid, blood pressure and sodium and potassium through a hormone system called RAAS.
Thirst and pale yellow urine are useful guides, and because thirst fades with age, older adults benefit from a steady hydration habit.
Why hydration matters
Water makes up a large share of your body and is needed for circulation, digestion and kidney filtration. Electrolytes help nerves and muscles work. See how the kidneys support elimination.
How your body balances fluids
The renin-angiotensin-aldosterone system (RAAS) helps regulate blood pressure, fluid and sodium-potassium balance. When fluid or blood pressure drops, these hormones help the kidneys hold on to sodium and water.
Benefits of staying hydrated
Staying hydrated regulates body temperature, cushions joints, and delivers nutrients. It supports digestion and regularity, helps the kidneys eliminate waste, and helps you avoid dehydration symptoms such as headaches, fatigue and dizziness.
Practical tips
Drink water steadily through the day; thirst and pale yellow urine are good guides. Eat water-rich fruits and vegetables, and get potassium and magnesium from leafy greens, avocado, nuts and seeds.
Add electrolytes if you sweat heavily, such as during sauna use. People with kidney or heart conditions should follow their doctor’s fluid advice.
Healthy aging lens
Thirst sensation declines with age, making older adults more prone to dehydration. Building a hydration habit may support kidney, brain and heart health. See optimal hydration.
When to see a naturopathic doctor
It may be time to see a naturopathic doctor if you have ongoing fatigue, headaches, skin or digestive symptoms, or known exposure to lead, mercury, mold or workplace chemicals. The same is true if you take medications or have liver, kidney or heart conditions and want to try an elimination-support plan, or if you are pregnant or breastfeeding (intensive cleansing protocols are not recommended).
See a medical provider promptly for signs of poisoning such as severe abdominal pain, vomiting, confusion, seizures or trouble breathing, or call Poison Control at 1-800-222-1222.
What the research shows
Even mild fluid loss can be noticed. In a 2012 study by Armstrong and colleagues, 25 healthy young women did three 8-hour days of light exercise, once staying hydrated and twice becoming mildly dehydrated. When they lost about 1.4% of body weight in fluid, they reported lower energy, more fatigue, more headache and harder concentration, although most measures of thinking speed and accuracy did not change.
A companion 2011 study by Ganio and colleagues put 26 young men through the same kind of protocol. At about 1.6% fluid loss, errors on a visual attention task rose, working memory slowed slightly, and fatigue and tension increased. Both studies were small, short and in young adults, so they show how sensitive we are to modest fluid loss rather than what happens over months.
Longer-term water intake has been tested for kidney stones. In a 5-year randomized study by Borghi and colleagues, 199 adults after a first calcium kidney stone were assigned either to drink enough water to make at least 2 liters of urine a day or to no specific advice. Stones came back in 12 of 99 people in the high-water group compared with 27 of 100 in the comparison group. The study was not blinded and involved only first-time stone formers, but it is one of the clearest trials linking fluid intake to a health outcome.
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Questions to bring to your clinician
These questions can help you get the most out of your next visit.
How much fluid and which electrolytes make sense for me, given my blood pressure and kidney health?
How much water and electrolytes would suit my liver support goals?
Are there drinks I should cut back on to support my liver?
Could my health conditions change how much fluid I should have?
Frequently asked questions
How much water should I drink during an elimination-support plan?
Enough that you rarely feel thirsty and your urine is pale yellow; needs vary.
Do I need electrolytes?
Usually food provides enough, but heavy sweating may require more.
Can you drink too much water?
Yes. Very large amounts can dangerously lower sodium.
What are signs of dehydration?
Thirst, dark urine, headaches, fatigue and dizziness.
Sources
- Armstrong LE, Ganio MS, Casa DJ, et al. Mild dehydration affects mood in healthy young women. J Nutr 2012. PMID: 22190027. https://pubmed.ncbi.nlm.nih.gov/22190027/
- Ganio MS, Armstrong LE, Casa DJ, et al. Mild dehydration impairs cognitive performance and mood of men. Br J Nutr 2011. PMID: 21736786. https://pubmed.ncbi.nlm.nih.gov/21736786/
- Borghi L, Meschi T, Amato F, et al. Urinary volume, water and recurrences in idiopathic calcium nephrolithiasis: a 5-year randomized prospective study. J Urol 1996. PMID: 8583588. https://pubmed.ncbi.nlm.nih.gov/8583588/
- Popkin BM, D’Anci KE, Rosenberg IH. Water, hydration, and health. Nutr Rev 2010. PMID: 20646222. https://pmc.ncbi.nlm.nih.gov/articles/PMC2908954/
- Kenney WL, Chiu P. Influence of age on thirst and fluid intake. Med Sci Sports Exerc 2001. PMID: 11528342. https://pubmed.ncbi.nlm.nih.gov/11528342/
- Rogers IR, Hew-Butler T. Exercise-associated hyponatremia: overzealous fluid consumption. Wilderness Environ Med 2009. PMID: 19594207. https://pubmed.ncbi.nlm.nih.gov/19594207/
- MedlinePlus: Fluid and Electrolyte Balance
- MedlinePlus: Dehydration
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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