Practical vademecum (Why water helps extinguish inflammation)

(with references to the scientific section)

Why water helps extinguish inflammation

1️⃣ It dilutes and facilitates the elimination of inflammatory substances
(→ see Sec. 2.1; Sec. 3.1)

During an inflammatory state, the body produces:
cytokines
inflammatory mediators
metabolic waste products

Water:
increases plasma volume
facilitates renal filtration function
supports hepatic detoxification
accelerates elimination via urine and bile

⚠️ In conditions of dehydration, these molecules remain more concentrated → persistent inflammation.

2️⃣ Improves circulation and tissue “cleansing”
(→ see Sec. 3.1)

Adequate hydration makes the blood:
less viscous
more fluid
more efficient in transporting oxygen and nutrients

This allows cells to:
repair themselves more effectively
dispose of inflammatory by-products more rapidly

3️⃣ Supports the lymphatic system
(→ see Sec. 3.1)

The lymphatic system is a drainage network for chronic inflammation.
Its function depends critically on the availability of water.

In the case of insufficient water intake:
lymph stagnates
toxins remain in the tissues
low-grade inflammation is amplified

4️⃣ Regulates intestinal balance
(→ see Sec. 3.2; Sec. 6.1)

Low-grade inflammation is frequently associated with:
constipation
intestinal dysbiosis
increased intestinal permeability

Water:
improves intestinal transit
promotes the elimination of endotoxins
reduces systemic inflammatory stimulus

The gut acts as a central hub of systemic inflammation.

5️⃣ Reduces physiological stress
(→ see Sec. 3.3; Sec. 4)

Dehydration is interpreted by the body as biological stress.

Physiological consequences:
increase in cortisol
greater production of inflammatory mediators

Drinking adequately = stress reduction → inflammation reduction.

Effects that go beyond low-grade inflammation
(→ see Sec. 7)

Adequate hydration also contributes to:
reduction of joint and muscle pain
better post-workout recovery
decrease in recurrent headaches
reduction of chronic fatigue
improvement of inflammatory skin conditions

Key concept
(→ see Conclusions)

Water is not a direct anti-inflammatory,
but the necessary condition for the body
to be able to autonomously switch off inflammation.

What makes water even more effective
(→ see Sec. 6; Sec. 7)

drink regularly throughout the day
avoid concentrating all intake in a few moments
combine with minerals, especially in case of sweating
pair it with an anti-inflammatory diet
(vegetables, omega-3s, fiber)

Why water + anti-inflammatory foods work better together

1️⃣ Water is the transport medium for anti-inflammatory nutrients
(→ see Sec. 6.1)

Anti-inflammatory foods provide:
polyphenols
antioxidants
minerals
omega-3s
fiber

In the absence of sufficient water:
intestinal absorption is reduced
blood transport slows down
cellular effectiveness decreases

High nutritional quality, low biological yield.

2️⃣ Fiber + water = calm gut = less inflammation
(→ see Sec. 6.1; Sec. 3.2)

Fiber:
nourishes the microbiota
contributes to the reduction of intestinal inflammation

⚠️ Fiber without water:
slows transit
ferments dysfunctionally
can increase bloating and intestinal stress

Water + fiber = endotoxin elimination → ↓ systemic inflammation.

3️⃣ Water attenuates the post-prandial inflammatory response
(→ see Sec. 6.2)

Even a balanced meal generates:
metabolic heat
temporary by-products

Drinking water:
dilutes metabolites
supports liver and kidneys
reduces the post-meal inflammatory response

Key pairings: what to eat + how to drink
(→ see Sec. 5; Sec. 6)

Healthy fats
(extra virgin olive oil, avocado, nuts)
✔️ Anti-inflammatory
➕ Water:
improves blood fluidity
facilitates the action of omega-3s
Prefer intake before the meal.

Polyphenols
(berries, green tea, unsweetened cocoa)
✔️ Neutralize free radicals
➕ Water:
promotes cellular distribution
accelerates elimination of neutralized radicals

Bitter and cruciferous vegetables
✔️ Support liver function
➕ Water:
stimulates bile production
promotes hepatic detoxification

Anti-inflammatory spices
(turmeric, ginger)
✔️ Inflammatory modulators
➕ Water:
improves bioavailability
reduces gastric irritation
Also ideal in warm water or herbal teas.

⏰ When to drink to enhance the anti-inflammatory effect
(→ see Sec. 7)

upon waking → intestinal activation and drainage
between meals → support for nutrient transport
before meals → modulation of the inflammatory response
❌ avoid large amounts during meals

Sparkling water

Slightly stimulates digestion and may increase satiety.
In some people, it facilitates slow digestion.
However, it can cause bloating and belching.
To be limited in cases of reflux, gastritis, or irritable bowel syndrome.
It hydrates as much as still water, but is less neutral for the stomach.
Recommended in moderation and alternated with still water (→ see Sec. 8)

Final key phrase

Anti-inflammatory foods extinguish the fire.
Water carries away the ash.
Without water, the ash remains.