In the past I’ve talked about hydration more practically–what it is, how to be more hydrated, how to overcome boring water. Today, let’s look at hydration from a cellular level.
The Essence of My Healing Approach: Longevity, Hydration, and Vitality
When I think about healing and longevity, I always come back to the most impactful interventions—those that cost nothing. Breathwork, meditation, movement, nutrition, connection, and hydration have been the foundation of my wellness journey. Yet, I’ve noticed that hydration is often overlooked, even though it plays a critical role in nearly every biological function.
Hydration and Longevity: What the Research Says
Science continues to reinforce what I’ve known through experience—hydration is directly linked to long-term health. Research on hydration biomarkers shows that poor fluid balance is associated with a higher risk of age-related diseases like cardiovascular dysfunction, chronic kidney disease, metabolic syndrome, and cognitive decline. A study published in JCI Insight found that high serum osmolality (>295 mmol/kg) or elevated serum sodium levels (>142 mmol/L) strongly predict increased mortality and the prevalence of age-related diseases. Knowing this motivates me to stay mindful of my hydration habits every day.
Foundations of Cellular Health
Water is life. Honoring it as such has been a game-changer in my own health and longevity journey. Hydration isn’t just about drinking water—it’s about maintaining the right balance of fluids, electrolytes, and minerals so cells can function at their highest capacity. Every biochemical reaction in the body depends on water, from nutrient absorption to detoxification, brain function, and cellular repair.
Even a 1% drop in optimal hydration levels can impact mood, memory, and focus (1). The brain, which is over 70% water, needs hydration for even the most basic functions—keeping neurons firing, processing information, and maintaining mental clarity. When I’m well-hydrated, my blood flows efficiently, oxygen is delivered more effectively, and my body can remove toxins with ease. All of this supports my energy levels and helps keep me healthy.
How Much Water Do I Drink Daily?
I usually advise people to drink at least their body weight in ounces of water per day—unless they have kidney issues or electrolyte imbalances. I know this might seem overwhelming, so I recommend starting with half of that goal and gradually increasing intake over time. To make hydration more enjoyable, I recommend adding infused waters, herbal teas, and hydrating foods to your routine.
The Benefits I’ve Noticed from Proper Hydration
- Brain Health. If I’m dehydrated, I can immediately tell because my mental clarity drops, and I struggle with problem-solving. Water is essential in supporting synaptic plasticity, which is the brain’s ability to adapt and create new neural connections for learning and memory (2).
- Great Digestion. Science has proven that water is essential for breaking down food and moving it through the digestive tract (3). When I stay hydrated, my digestion runs smoothly, and I feel lighter and more energetic.
- Glowing Skin. Hydration has made a noticeable difference in my skin—it’s more elastic, radiant, and even helps reduce fine lines over time. Research has shown that dry skin is improved with increased water intake (4).
- Easy Detox. The kidneys and liver rely on water to filter out toxins (5). When I drink enough water, I feel balanced and notice that my body processes everything more efficiently.
- Healing Energy. Hydration is crucial in my energy healing practices. Water helps energy flow freely through the body, supports the transmission of vitamins and minerals through the bloodstream and enhances toxin release (2).
Hydrating Foods
Like many of you, I find drinking so much water a bit ho-hum at times. My solution? Don’t rely on water alone to stay hydrated. I incorporate plenty of high-water-content fruits and vegetables into my diet, including:
Vegetables. Cucumber, celery, lettuce, zucchini, tomatoes, radishes, bell peppers, spinach, cabbage, cauliflower, broccoli, carrots
Fruits. Strawberries (which have one of the lowest sugar content among fruits), grapefruit, peaches, cantaloupe, watermelon, honeydew melon, blueberries.
For a refreshing hydration hack, try my Summer Watermelon Gazpacho recipe!
On the Road
When I travel, hydration is my number one priority for minimizing jet lag and adjusting to new time zones. Flying dehydrates the body significantly, yet I’ve seen so many people not drinking enough water —reaching instead for caffeine or alcohol, which can make dehydration worse.
One of my favorite travel hacks is to start hydrating well before my trip. Day of, after I get through security, I buy the largest bottle of water I can find (preferably in glass) and sip consistently throughout my flight. This helps me avoid headaches, muscle cramps, and the sluggishness that comes with dehydration. It also makes adjusting to new time zones so much easier.
My Approach to Choosing the Right Water
When possible, I drink alkalized natural mountain spring water. But I never let the pursuit of the “perfect” water keep me from staying hydrated. I like to make hydration enjoyable by switching up textures and flavors—sparkling water, fruit-infused water, herbal teas, and hydrating foods all help keep things interesting.
Hydrogen Water, Cellular Repair, and Energy
Beyond just staying hydrated, I’ve been incorporating hydrogen-rich water into my routine, and the science behind it is fascinating. Molecular hydrogen (H₂) is a selective antioxidant, meaning it neutralizes harmful free radicals without interfering with beneficial oxidative processes (7). This makes it a game-changer for cellular repair, energy production, and overall longevity.
Healing and Energy
Hydrogen water enhances mitochondrial function. Mitochondria are the powerhouses of our cells and their efficiency directly affects energy levels and cellular repair. Research suggests that hydrogen water reduces oxidative stress in mitochondria, helping cells generate ATP (energy) more efficiently (8). This translates into better endurance, faster recovery, and sustained energy throughout the day.
Inflammation
Inflammation is the root cause of many chronic diseases. Hydrogen water has been shown to downregulate pro-inflammatory cytokines, or to reduce these inflammation-making molecules. This may be beneficial for post-exercise recovery, injury healing, and even conditions like arthritis or autoimmune disorders (9). Athletes and biohackers are increasingly using hydrogen water for its ability to reduce muscle fatigue and accelerate repair after intense workouts.
Cognition
Hydrogen water may also protect the brain and enhance cognitive function, which I find so exciting. The brain is vulnerable to oxidative stress so drinking hydrogen water may support cognitive longevity (10). Some studies suggest it can help mitigate neurodegenerative diseases, like dementia, by crossing the blood-brain barrier and reducing neuronal damage (11/12).
In addition, there is evidence that hydrogen water may repair skin at the cellular level, reducing the effects of aging. I’ve personally noticed my skin appearing more radiant and elastic since adding hydrogen-rich water to my daily regimen.
To reap the benefits, I use a hydrogen water generator at home and sometimes opt for high-quality bottled hydrogen water. I’ve found that drinking it first thing in the morning and before workouts provides the biggest boost in energy and clarity.
Prioritizing Hydration for Longevity
We’re only just beginning to understand the impacts of water–in all forms– on the cellular level as well as the whole body. For me, hydration is one of the simplest yet most impactful wellness habits. I’ve seen firsthand how it improves my cognitive function, digestion, skin, and energy levels. When I prioritize hydration, I feel more vibrant, energized, and clear-minded. Small, consistent hydration habits today will lay the foundation for my long-term vitality—and I encourage you to do the same. Don’t be afraid to look more deeply into the benefits of all types of hydration to live your healthiest and feel your best.
xo – Serena
P.S. Want even more about hydration? Check out this article on natural electrolytes.
Medical Disclaimer
This content is strictly the opinion of Chef Serena Poon and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Serena nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
Citations
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2) Hladky SB, Barrand MA. Mechanisms of fluid movement into, through and out of the brain: evaluation of the evidence. Fluids Barriers CNS. 2014 Dec 2;11(1):26. doi: 10.1186/2045-8118-11-26. PMID: 25678956; PMCID: PMC4326185.
3) Camps G, Mars M, de Graaf C, Smeets PAM. A tale of gastric layering and sieving: Gastric emptying of a liquid meal with water blended in or consumed separately. Physiol Behav. 2017 Jul 1;176:26-30. doi: 10.1016/j.physbeh.2017.03.029. Epub 2017 Mar 23. PMID: 28343939.
4) Douladiris N, Vakirlis E, Vassilopoulou E. Atopic Dermatitis and Water: Is There an Optimum Water Intake Level for Improving Atopic Skin? Children (Basel). 2023 Jan 31;10(2):273. doi: 10.3390/children10020273. PMID: 36832402; PMCID: PMC9954916.
5) Camps G, Mars M, de Graaf C, Smeets PAM. A tale of gastric layering and sieving: Gastric emptying of a liquid meal with water blended in or consumed separately. Physiol Behav. 2017 Jul 1;176:26-30. doi: 10.1016/j.physbeh.2017.03.029. Epub 2017 Mar 23. PMID: 28343939.
6) Robayo-Amortegui H, Quintero-Altare A, Florez-Navas C, Serna-Palacios I, Súarez-Saavedra A, Buitrago-Bernal R, Casallas-Barrera JO. Fluid dynamics of life: exploring the physiology and importance of water in the critical illness. Front Med (Lausanne). 2024 Apr 30;11:1368502. doi: 10.3389/fmed.2024.1368502. PMID: 38745736; PMCID: PMC11092983.
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8) Sim, M., Kim, CS., Shon, WJ. et al. Hydrogen-rich water reduces inflammatory responses and prevents apoptosis of peripheral blood cells in healthy adults: a randomized, double-blind, controlled trial. Sci Rep 10, 12130 (2020). https://doi.org/10.1038/s41598-020-68930-2
9) IBID
10) Gu Y, Huang CS, Inoue T, Yamashita T, Ishida T, Kang KM, Nakao A. Drinking hydrogen water ameliorated cognitive impairment in senescence-accelerated mice. J Clin Biochem Nutr. 2010 May;46(3):269-76. doi: 10.3164/jcbn.10-19. Epub 2010 Apr 23. PMID: 20490324; PMCID: PMC2872234.
11) Feng J, Zheng Y, Guo M, Ares I, Martínez M, Lopez-Torres B, Martínez-Larrañaga MR, Wang X, Anadón A, Martínez MA. Oxidative stress, the blood-brain barrier and neurodegenerative diseases: The critical beneficial role of dietary antioxidants. Acta Pharm Sin B. 2023 Oct;13(10):3988-4024. doi: 10.1016/j.apsb.2023.07.010. Epub 2023 Jul 16. PMID: 37799389; PMCID: PMC10547923.
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