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Hydration: Key to Healthy Hair, Skin and Body

by Tatiana Alcazar

March 4, 2021

a woman pouring a glass of water for hydration
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New research suggests 75% of Americans are dehydrated.

Worst of all, to be diagnosed with dehydration, you have to be seriously dehydrated. This means that there's a good chance that more than 75% of people are functioning in dehydration.

Though It may seem benign enough, but dehydration can have consequences. Clearly, drinking water is important for the health of cells.

The health of your cells is important to the health of every tissue in your body. Think hair, skin, and every other tissue in the body.

In this article, we'll talk about why hydration is essential and how to stay hydrated.

The Importance of Hydration for Cell health

The importance of hydration is centered around cell health. Cells thrive on a healthy diet and an abundance of water.

In our cells, there is water both on the inside of the cell and the outside of the cell.

The water on the inside of the cell is called the cytoplasm, and one of its roles is giving shape to the cell. It also acts as the transport medium for nutrients in the cell.

The water on the outside of the cell is called the extracellular fluid. On the other hand, it transports cell waste and is important for detoxification.

Hence, without water, extracellular fluid can't remove cell waste and the cells shrink. So, if the cells shrink too much, they can't transport nutrients and they can collapse in on themselves. This can cause damage to the cell and prevent proper function.

For Skin and Hair

The key to beautiful, glowing skin and shiny hair without frizz is one thing:


Maintaining the moisture content of your skin helps keep skin cells functioning at their optimal capacity. Whereas, it allows them to effectively produce elastin and collagen, keeping skin plump and ageless.

Moisture is also essential for hair health. You know when you wake up with frizzy ends? That's because your hair is lacking moisture.

How to Stay Hydrated?

1. Drink More Water

Researchers recommend 8 ounces of glasses per day. Although this a good start to keep yourself hydrated, still there are no research shows how much is the exact amount. For some people, fewer 8 glasses could be enough. That means individual fluids may vary.

2. Take The Right Amount of Water

There are several factors that might affect the right amount of water your body needs. For example:

  • Pregnant women. Staying hydrated during pregnancy is important. Because dehydration may lead to complications. Also, for breastfeeding mom, water is vital to help them maintain the milk supply.
  • Physical Exercise. You might need extra fluid during physical exercise, especially if you are exercising under the heat. We lost a lot of water when we are sweating, it's important to drink more water to cover the fluid loss.
  • Health Condition. People who have kidney stones may need to drink extra fluids. Also, when you have diarrhea and vomiting. On the other hand, people who have heart and kidney failure may need to drink less fluid. People who have these conditions may need to ask their health providers.
  • Hot and Humidity. When we spend more time under the sun, our body water decrease and may cause dehydration. 

3. Try Healthy Drinks

If you are struggling to drink water, beverage may help you stay hydrated. 

  • Drink zero calorie sparkling water with or without flavor.
  • Infuse water with fruits, veggies and herbs. 

4. Eat Fresh fruits and Vegetables.

Eating fruits and vegetables that contain higher amounts of water, such as melon, cucumber, celery, cauliflower cucumber and other broth-based soups can keep you hydrated. 

Vital Minerals For Hydration

Electrolytes Minerals

The key to proper body hydration is not just drinking more water.

Although you do need half of your body weight in ounces a day, you also need hydrating trace minerals.

Maintaining the water content inside and outside of cells requires a balance between mineral electrolytes.

These are some of the most important:

  • Sodium
  • Potassium
  • Magnesium
  • Calcium

hee's a fine balance between potassium and sodium. Too much potassium and the cell shrinks, too much sodium and the cell swells and can burst.

Calcium and magnesium are less important for hydration but play a key role in cell functions.

Mineral-Rich Foods

To boost hydration, you need to consume enough water and minerals.

Here are some mineral-rich foods:

  • Potassium: Avocados, bananas, oranges, coconut water.
  • Sodium: Himalayan pink salt and celery.
  • Magnesium: Dark chocolate, nuts, and seeds, beans, legumes.
  • Calcium: Sesame seeds, soy products, organic, grass-fed dairy products.

Hydration Is Essential for Health

Hydration is key for overall cell health. Healthy cells contribute to the overall health of your body.

Hydration is also important for skin and hair health. Moisture can promote glowing skin and shiny hair.

Interested in learning more about how lifestyle impacts the body? Check out this article.


  1. "Chronic Dehydration More Common Than You Think." CBS Miami, 2 Jul. 2013, https://miami.cbslocal.com/2013/07/02/chronic-dehydration-more-common-than-you-think/
  2. "Extracellular Fluid."ScienceDirect,  https://www.sciencedirect.com/topics/medicine-and-dentistry/extracellular-fluid
  3. Valtin Heinz et al. "“Drink at least eight glasses of water a day.” Really? Is there scientific evidence for “8 × 8”?." AMERICAN JOURNAL OF PHYSIOLOGY, 01 Nov. 200, https://journals.physiology.org/doi/full/10.1152/ajpregu.00365.2002
  4.  "Kidney Stones and Nutrition: How to Reduce Your Risk." THERALOGIX, https://blog.theralogix.com/kidney-stones-nutrition/

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About the author 

Tatiana Alcazar  -  A software engineer, former IBMer, co-founder of Naravis Corporation and a mom, with a passion for finding the solution and root cause to everything that comes across, including health. It has been a long journey since founding Naravis and trying to find solutions to my leaky gut syndrome and pursue natural health. Throughout this journey I have learned an enormous amount of information (acquired knowledge) and I feel it's my duty to share my knowledge and my experience with you.

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