Weird Things You Didn’t Know Are Affecting Your Lymphatic System: Hydration
Written by: Haley Kallas, LMT 147800, MLD-C
If you joined us at Rooted Birth’s recent perinatal support group, this series may sound familiar! Our conversation about some of the surprising things that can affect the lymphatic system inspired Haley to keep it going here.
Welcome to Weird Things You Didn’t Know Are Affecting Your Lymphatic System.
And first up we have hydration.
Okay, this one isn’t exactly “weird” or even “unknown,” but I wanted to start here because that’s how important hydration is when we’re talking about your lymphatic system!
Why Does Hydration Matter to Your Lymphatic System?
Your lymphatic system is responsible for collecting and moving lymphatic fluid throughout your body. That fluid travels through a network of lymphatic vessels and nodes before eventually returning to your bloodstream.
Water is a major component of the fluids within our bodies, so staying adequately hydrated is one part of supporting normal lymphatic function, not to mention your overall health and well-being.
So naturally, the next question is...
How Much Water Do You Actually Need?
You’ve probably heard the standard rule of thumb to drink half your body weight in ounces each day. While that can give you an easy starting point, there really isn’t one magic number that works for everybody.
So, for example, a baseline intake for a 140 lb person who lives a more sedentary lifestyle, that might be around 70 oz (2.1 L) daily.
And personally, when I say a more sedentary lifestyle, I mean you’re literally never moving, you're laying in bed all day everyday. But, if you live a more “active” lifestyle, meaning you’re getting out of bed and somewhat functioning in society, your hydration needs may be higher.
For example, that same 140 lb person might aim closer to 94 oz (2.8 L) on a more active day or when they’re sweating more.
BUT WAIT, there’s more!
There are quite a few things that can affect your individual hydration needs.
Your activity level: The more physically active you are—especially if you’re exercising or sweating—the more fluid your body may need. You may need to add roughly 12 oz of water for every 30 minutes of physical activity you perform, and that’s on the low side.
Our lovely San Antonio weather: Hot, humid, or dry weather can increase your fluid needs, sometimes requiring an extra 10% to 20% more water. And considering how much of the year we spend trying not to melt in Texas, this one is worth paying attention to.
What you eat: About 20% of your daily water intake normally comes from moisture-rich foods. High-sodium or high-protein diets can raise your fluid needs because digesting these foods properly require more water than they provide on initial ingestion. Try adding some moisture rich foods to your diet such as, cucumbers (96% water), watermelon (91% water), celery (95% water), strawberries (91% water), and tomatoes (94% water).
Pregnancy and breastfeeding: Your fluid needs can also change during pregnancy and while breastfeeding, which is another reason a one-size-fits-all hydration rule doesn’t work for everyone.
Certain health conditions and medications can affect your fluid needs as well, so if your healthcare provider has given you specific recommendations about fluid intake, always follow their guidance.
What Does This Have to Do With Manual Lymphatic Drainage?
Hydration isn't going to magically “flush” or “detox” your lymphatic system. Your body already has systems in place to do their jobs.
But hydration does support normal body function, including the fluids involved in your lymphatic system.
When I work with clients receiving Manual Lymphatic Drainage (MLD), hydration is one of the everyday factors we may talk about. MLD itself uses light, specific movements to encourage the movement of lymphatic fluid through the body's lymphatic pathways.
So, no—you don’t need to obsess over hitting one perfect number of ounces every day. But paying attention to your hydration is one simple way to support your body and your lymphatic system.
Not the weirdest way to start this series, I know. But it’s an important one!
Keep an eye out for the next Weird Things You Didn’t Know Are Affecting Your Lymphatic System. I have plenty more lymphatic fun facts where these came from.
Curious About Manual Lymphatic Drainage?
Haley offers Manual Lymphatic Drainage at Nurture Massage Therapy in San Antonio, with a special focus on supporting women through pregnancy, postpartum, and motherhood.