Hydration and Sexual Health: Why Drinking Enough Water Matters
When we talk about how to maintain good sexual health, our minds often jump to elements like diet, exercise, medication, or mental well-being. However, there is one crucial factor that tends to get overlooked: water. Staying hydrated plays a fundamental role in overall health, including sexual health. This article is going to delve into why staying hydrated is essential and how it can positively benefit your sexual well-being.
Welcome to the Holmen’s Health dietitian blog post, I am dietitian Oscar and here we talk about foods, drinks, snacks, desserts, and anything that you can think of when it comes to eating. I personally love eating and am passionate about assisting others in finding their most suitable diet pattern while promoting maximum health benefits. Let’s take a look at how important water is.
The Connection Between Hydration and Sexual Health
I believe the claim, ‘8 cups of water a day’ is likely familiar to you. We have always been told to drink more water, especially when we are sick, but do you actually know why we should drink that much water and how it affects us? Water is essential for life, comprising about 75% body weight in babies and about 55% in older people, which, I’m sure you realise, is quite a large proportion. Many physiological processes require water. For example, it helps maintain blood volume, and acts as a transport medium to bring nutrients into the body and remove waste products. Basically, we cannot live without water. But how does drinking water impact sexual health? Here are four factors that show how water can make impact sexual functions:
1 – Improved Blood Flow
Hydration is essential for maintaining good blood flow throughout the body. When the body is in a state of low water content, it is called hypohydration. Chronic hypohydration can potentially cause inflammation in the circulatory system, damage to small blood vessels, and reduced blood vessel stiffness. All of these issues can lead to impaired blood flow and blood pressure, both of which are key to erectile function. Adequate water levels support the cardiovascular system, ensuring that blood flows properly and reaches all the necessary areas, including the male genital region. Good blood flow is crucial for achieving and maintaining erections and erectile hardness.
2 – Energy and Stamina
Sexual activity can be a physical exercise that requires endurance, strength, and perhaps skills. Under the effect of hypohydration, endurance exercise performance can drop up to 60%, depending on the temperature of the environment. The hotter the environment, the greater the drop in performance. Moreover, if dehydration of more than 3% of body mass occurs, power and strength are very likely to be weakened, causing difficulties in tolerating the intensity of sexual activities. Therefore, staying hydrated is important because it helps maintain your stamina throughout the duration of sexual activities, and helps maximise your muscle strength to enhance sexual performance.
3 – Balanced Hormone Levels
Water plays an important role in regulating hormone levels, including those related to male sexual health, testosterone. Hormonal balance is vital for over sexual function. Dehydration can disrupt this balance, potentially affecting your sexual drive and function. On the other hand, you don’t want to overdo it. Research conducted in 2018 found that overhydration (OH) can significantly impact sexual health. In the study, almost 86% of OH subjects had erectile dysfunction, and the blood testosterone levels of the OH subjects were significantly lower than normal. Therefore, while drinking water is important, not drinking too much water is equally important.
4 – Mood and Mental Clarity
Sexual health isn’t just about physical health; mental well-being is equally important. Dehydration can negatively impact mood and cognitive function, potentially leading to stress or anxiety. Studies showed that a slight loss of around 0.6% body mass was associated with increased anxiety. Such feelings of anxiety or pressure could interfere with the coordination between the brain and penis, causing a loss of erections, which can lead to more stress and anxiety. Additionally, hypohydration can significantly impact cognitive functions such as short-term memory and attention, potentially lowering sex drive due to decreased attentiveness.
Tips for Staying Hydrated
1 – Not All Beverages Count
When it comes to staying hydrated, not all beverages are the same. While water is the best choice, other drinks can contribute to your fluid intake. However, be cautious with your selection of beverages, as certain ingredients can have drawbacks. For example, caffeine or alcohol can act as diuretics, leading to increased fluid loss and eventually causing dehydration. Sugary and soft drinks can also be detrimental; their high sugar content can damage the inner layer of blood vessels and induce inflammatory responses, which are responsible for early manifestation of erectile dysfunction. Aim to prioritise water and herbal teas, and if you choose other beverages, make sure to balance them with plenty of water throughout the day.
2 – Hydrating Foods
Incorporating hydrating foods into your diet is a delicious and effective way to boost hydration levels. Fruit and vegetables with high water content, such as watermelon, lettuce, strawberries, and cabbage, contain around 90% to 99% water. These foods not only help keep you hydrated but also provide essential vitamins and minerals that support overall health. Salads, smoothies, and soups are great ways to incorporate more hydrating foods into your meals.
3 – Listen to Your Body
Your body has a natural way of signalling when it needs more water, so it’s important to listen to these cues. If you are experiencing mild to moderate dehydration, you might feel thirsty, dizzy, have a dry mouth or notice dark urine. In cases of severe dehydration, symptoms such as rapid breathing, a fast heart rate, confusion, or fever might occur. Pay attention to these signals and respond promptly by drinking water. Being mindful of your body’s signals can help ensure that you stay adequately hydrated and maintain optimal health.
4 – Adjust for Activity and Climate
Your hydration needs can vary greatly depending on your activity level and the climate you are in. Physical activity, especially intense or prolonged exercise, increases the amount of water your body loses through sweat as it tries to bring back its optimal body temperature back by removing heat with sweat. Similarly, hot or humid weather can cause you to sweat more as the body works to regulate its temperature. To compensate for these factors, increase your water intake before, during, and after physical activity, and be mindful of staying hydrated in hot weather.
If you’re wanting support in learning how to improve your diet to support sexual function, learn more about our philosophy and services, please reach out to us! We work with clients virtually throughout Australia.
This blog post on hydration and sexual health was published July 2024.
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