Inflammation is the body’s natural response to injury or infection. It is characterized by redness, swelling, heat, and pain. While acute inflammation is a normal part of the healing process, chronic inflammation can lead to various health problems. Some research suggests that staying hydrated by drinking plenty of water may help reduce inflammation in the body. In this article, we will explore the links between hydration and inflammation, and look at the evidence on whether increasing water intake can help lower inflammation.
What is inflammation?
Inflammation occurs when the immune system identifies something harmful in the body and responds by sending increased blood flow, immune cells, and signaling molecules to the site of injury or infection. This causes the classic signs of inflammation – swelling, redness, heat, and pain.
There are two main types of inflammation:
Acute inflammation
Acute inflammation comes on quickly and is short-lived, lasting from a few hours to a few days. It is the body’s natural and beneficial response to tissue injury, trauma, surgery, or infection. The increased movement of plasma and immune cells to the site activates the healing process. Acute inflammation resolves once the threat is neutralized and the healing process is complete.
Chronic inflammation
Chronic inflammation persists over longer periods of time, from weeks to years. It can be caused by:
– Autoimmune diseases like rheumatoid arthritis and lupus
– Long-term infections
– Exposure to irritants like industrial chemicals, smoke, or pollution
– Obesity
– Chronic stress
– Poor diet
Unlike acute inflammation, chronic inflammation can be harmful and is linked to various diseases like heart disease, cancer, diabetes, arthritis, depression, and Alzheimer’s.
What causes inflammation in the body?
Anything that triggers an immune response can lead to inflammation. Causes and risk factors include:
– Infections: Bacterial or viral infections activate the immune system, bringing immune cells to the affected area. This fights off the infection but also leads to inflammation.
– Injuries: Any trauma or damage to the tissues and cells provokes an inflammatory response. Things like cuts, burns, sprains or fractures can cause local acute inflammation.
– Autoimmune disorders: Mistaken immune reactions against the body’s own healthy tissues leads to chronic inflammation in conditions like rheumatoid arthritis, lupus, and inflammatory bowel disease.
– Irritants: Things like chemicals, smoke, pollution, and allergens act as irritants that the body sees as foreign invaders, triggering inflammation.
– Obesity: Being overweight or obese stresses and damages tissues and cells through mechanisms like oxidative stress and insulin resistance. This creates a state of chronic low-grade inflammation.
– Stress: Psychological stress activates inflammatory pathways through release of stress hormones like cortisol and activation of the sympathetic nervous system.
– Unhealthy diet: Diets high in sugar, saturated fats, trans fats, and processed foods can promote inflammation. Lack of antioxidants and omega-3 fats contributes as well.
How does inflammation work in the body?
Here is a simplified overview of what happens during the inflammatory response:
1. Immune sensors detect a threat like bacteria or damaged cells and release chemical signals that trigger inflammation. Histamine, bradykinin, and prostaglandins are examples.
2. Chemical signals cause increased blood flow to the area, making blood vessels more permeable. This allows more immune cells and proteins to get to the site of injury.
3. Plasma and immune cells leak out into the tissues. This causes swelling, heat, redness that isolates and destroys the irritant.
4. Immune cells like macrophages release inflammatory cytokines like IL-1, IL-6, and TNF-alpha. These control and amplify the inflammatory response.
5. Cytokines communicate with cells, regulate immune reactions, and summon more immune defenders. This clears out pathogens, damaged tissue, and irritants.
6. After the threat is neutralized, anti-inflammatory signals shut down the response. Chemicals like IL-10 suppress inflammation. Fluids and waste drain away through the lymphatic system. Swelling and symptoms subside.
7. Anti-inflammatory chemicals like lipoxins and resolvins stimulate tissue repair. The area is rebuilt with new blood vessels and connective tissue.
This coordinated process normally resolves acute inflammation and initiates healing. But dysfunction can lead to chronic unwanted inflammation.
How is inflammation connected to disease?
While acute inflammation is a normal part of healing, chronic inflammation is linked to increased risk for various diseases. Ongoing inflammation impacts health in a few key ways:
Damages tissues over time
Persistent inflammation slowly damages tissues and organs through processes like collagen degradation and scarring. This is seen in inflammatory conditions like rheumatoid arthritis.
Worsens insulin resistance
Inflammatory cytokines make cells less responsive to insulin. This promotes insulin resistance, which can progress to type 2 diabetes.
Contributes to heart disease
Inflammation plays a role in atherosclerosis, where immune cells accumulate in artery walls. This can lead to blood clots, heart attacks, and strokes.
Promotes cancer growth
Inflammatory cells, cytokines, and free radicals in tissues can enable tumor development and metastasis.
May lead to depression
Neuroinflammation and inflammatory cytokines may be involved in the development of depression.
Exacerbates neurodegeneration
Chronic inflammation in the brain is believed to worsen neurodegenerative conditions like Alzheimer’s disease.
That’s why controlling unnecessary inflammation through diet, exercise, stress reduction, and other lifestyle measures may help prevent disease.
What are the symptoms of inflammation?
Signs and symptoms of inflammation include:
– Swelling in a particular area of the body, for example swollen joints or a swollen sore throat during an infection
– Redness – the inflamed area often looks red and feels warm to the touch
– Heat – inflamed areas often feel hotter than surrounding areas and temperature may be elevated
– Pain – there is often tenderness or pain due to the swelling pressing on nerves
– Immobility – pain and swelling may limit movement of the affected area
– Loss of function – inability to use the inflamed body part normally
– Fatigue – the body’s immune response takes up energy so chronic inflammation often causes tiredness
However, it’s important to note that inflammation can occur internally without any noticeable symptoms. That’s why chronic inflammation is sometimes called “silent inflammation.” Routine blood tests that measure inflammatory markers like C-reactive protein and cytokines can detect it.
Can drinking more water help lower inflammation?
Research suggests that staying properly hydrated may help reduce inflammation in a few key ways:
Lowers cytokine production
Studies show even mild dehydration increases levels of inflammatory cytokines like TNF-alpha and IL-6. Increased hydration levels reduce cytokine production.
Dilutes bodily irritants
Being in a dehydrated state allows byproducts like uric acid to reach higher concentrations that can trigger inflammation. Staying hydrated helps dilute these irritants.
Prevents cell damage
Dehydration causes cells to shrink, distorting their structure and impairing cell function. This cell damage can provoke inflammation. Proper hydration maintains normal cell physiology.
Improves lymphatic drainage
The lymphatic system needs water to effectively carry away waste, debris, and fluid from tissues. Better lymphatic drainage lowers inflammation.
Reduces histamine levels
Histamine is released by immune cells during inflammatory reactions. Even mild dehydration increases histamine in the blood but increased water intake can lower histamine.
So by counteracting various pro-inflammatory effects of dehydration, adequate water intake may help control unnecessary inflammation.
What is the recommended water intake?
The U.S. National Academies of Sciences, Engineering, and Medicine provide the following daily total water intake recommendations:
Women
– 19-30 years old: 2.7 liters (11.5 cups)
– 31-50 years old: 2.7 liters (11.5 cups)
– 51+ years old: 2.7 liters (11.5 cups)
Men
– 19-30 years old: 3.7 liters (15.5 cups)
– 31-50 years old: 3.7 liters (15.5 cups)
– 51+ years old: 3.7 liters (15.5 cups)
This includes all beverages and the water contained in foods. Increased physical activity, hot climates, illness, or pregnancy call for additional water intake. About 80% of total water intake comes from drinking water and other beverages, with the rest coming from food.
Tips for increasing water intake
Drinking enough water during the day requires being proactive. Here are some simple tips for upping your water intake:
– Carry a water bottle with you to sip from throughout the day
– Drink a full glass of water first thing when you wake up
– Choose water instead of sugary drinks with meals
– Opt for water when eating out instead of soda or alcohol
– Set reminders to drink water at regular intervals
– Drink before, during and after exercise
– Infuse your water with fruits or herbs to add flavor
– Eat your fruits and veggies – their high water content counts towards your daily intake
– Choose soups, smoothies, juices as hydrating foods and snacks
– Monitor your urine color – light yellow means you’re well hydrated
Does the type of water matter?
Plain drinking water is best for hydration. But does the type of water make a difference when it comes to inflammation? Here’s what the research says:
Alkaline water
– Alkaline water has a higher pH due to dissolved mineral buffers like calcium and magnesium carbonate.
– Small studies show alkaline water may decrease inflammatory cytokines and oxidative stress.
– However, larger human trials are still needed to confirm anti-inflammatory benefits.
Mineral water
– Natural mineral water contains dissolved salts like magnesium, calcium, and potassium.
– Mineral water may lower inflammatory markers slightly more than regular water.
– The minerals may provide additional anti-inflammatory effects. More studies are warranted.
Filtered water
– Filtered water removes potential contaminants through processes like reverse osmosis and activated carbon filtration.
– This removes pro-inflammatory heavy metals and chemicals like chlorine that act as irritants.
– Though direct evidence is lacking, filtering water may hypothetically lower inflammation.
So while more research is still needed, there is some preliminary evidence that alkaline, mineral, or filtered water potentially offer extra anti-inflammatory benefits compared to plain tap water. But the benefits are likely small. Simply drinking more water, regardless of type, appears most important for hydration and fighting inflammation.
Are there risks of drinking too much water?
There are a few risks associated with excessive water intake:
– Overhydration or water intoxication – This dilutes blood sodium levels too much, causing dangerous fluid shifts into brain cells. Symptoms include nausea, vomiting, headache, and confusion. Drinking over 1 liter per hour can risk overhydration in some people.
– Hyponatremia – Chronic excessive water intake can substantially lower sodium concentrations in the blood. This electrolyte imbalance can lead to muscle spasms, seizures, unconsciousness, and even death in severe cases.
– Hypokalemia – Excessive hydration also causes the kidneys to excrete more potassium, which can deplete potassium stores and cause muscle fatigue, cramping, arrhythmias, and paralysis.
To avoid the risks of overhydration:
– Don’t forcefully drink large amounts of plain water over short periods.
– Include electrolytes like sodium and potassium from foods and beverages.
– Monitor hydration with urine color rather than sticking to a set water intake goal.
– Be cautious of overhydrating if taking medications like diuretics or if you have low salt levels.
The bottom line
Research indicates that staying well hydrated may help reduce chronic inflammation in the body. This is because dehydration promotes various physiological effects – like cell shrinkage, increased histamine, and cytokine production – that contribute to inflammation.
Aim to drink enough water daily to maintain good hydration levels. About 11-15 cups of total water intake is recommended for most adults. Carry water with you, choose it instead of sugary drinks, and eat hydrating foods to increase the amount you drink each day. Avoid overhydrating by more than 1 liter per hour.
While plain drinking water is perfectly adequate, preliminary evidence suggests alkaline, mineral, or filtered water could potentially offer additional anti-inflammatory effects.
Drinking plenty of water is a simple way to avoid unnecessary inflammation as part of an overall healthy lifestyle. But it should complement other diet and lifestyle measures, not replace them. Water helps but isn’t a magic solution for inflammation.