Water and Hydration: How Much to Drink and Why It Matters

24.12.2024

We have all heard the universal advice: “Drink more water.” But why is hydration so important? Water is the basis of life and one of the main components of our body, making up about 60% of an adult’s body mass. It is involved in numerous processes required to maintain health and the normal functioning of organs. However, many of us often forget the importance of a proper drinking regimen. In this article, we will discuss how much water you should drink, why it is necessary, and how to know if your body lacks fluids.

Why is water so important?

1. Participation in vital processes:
• Water is necessary for the proper functioning of all the body’s cells. It provides transportation of nutrients and oxygen to the cells, as well as removal of metabolic waste products.
• Water participates in regulating body temperature through sweating.
• It is important for joint health and maintaining their mobility due to synovial fluid.
2. Supporting organ health:
• The kidneys require enough water to remove toxins and prevent the formation of stones.
• Water helps maintain skin health, making it more hydrated and elastic.
• Hydration is important for the digestive system: lack of fluids can cause constipation and other issues.
3. Energy and concentration: Dehydration can cause fatigue, reduced cognitive function, and mood deterioration. Even a slight lack of water (about 1–2% of body mass) can negatively affect physical and mental performance.

How much water should you drink per day?

There is no universal norm suitable for everyone, as the need for water depends on many factors: age, gender, level of physical activity, ambient temperature, and health status. However, there are general recommendations:

• Average water intake:
• For women: about 2.5 liters of fluids per day (including water, tea, soups, and other beverages).
• For men: about 3 liters of fluids per day.
• For children: depending on age, usually 1–1.5 liters.
• By body mass: Some experts recommend drinking 30–40 ml of water per kilogram of body weight. For example, a person weighing 70 kg should consume 2.1–2.8 liters of water per day.
• With increased activity or heat: If you play sports, work in hot conditions, or live in a warm climate, your need for fluids increases. In such cases, it is important to additionally drink water before and after physical activity or when outdoors.

How to tell if your body lacks water?

Our body is able to give signals of fluid deficiency. Here are the main signs of dehydration:

1. Thirst: this is an obvious symptom, signaling that your body already needs extra fluids. However, you should not wait for strong thirst to drink water.
2. Dark urine color: if your urine becomes intensely yellow or brownish, this is a clear sign of insufficient hydration. Normally, urine should be light yellow or almost clear.
3. Dry skin and lips: If your skin loses elasticity and your lips begin to peel, this may be due to a lack of water.
4. Weakness and fatigue: Dehydration decreases the volume of circulating blood, causing organs and tissues to receive less oxygen. This causes fatigue and weakness.
5. Problems with concentration: Dehydration affects brain function, leading to cognitive decline, slower reaction time, and loss of focus.
6. Headache: Lack of water may cause headaches due to vessel constriction or insufficient fluid in the brain tissues.
7. Constipation and digestive problems: Water is needed for normal bowel peristalsis. Its lack can lead to constipation.
8. Frequent urges to urinate in small amounts: This can be a paradoxical sign of dehydration, when the body is trying to retain water.

How to maintain the right drinking regimen?

To avoid dehydration and maintain the optimal level of fluids, follow these simple tips:

1. Drink water evenly throughout the day: Try to drink in small portions so your body can absorb fluids gradually.
2. Start your morning with a glass of water: This will help replenish nighttime water loss, prepare the body for a new day, and kick-start metabolic processes.
3. Consider your activity level: If you exercise, take water with you and drink before, during, and after your workout.
4. Use reminders: If you often forget to drink, set reminders on your phone or use smart bottles with a timer.
5. Vary your drinks: If plain water quickly bores you, add lemon slices, cucumber, mint, or berries to it. You can also drink herbal teas or water with a small amount of natural juice.
6. Monitor urine color: This is a simple and effective way to know if you have enough fluid.
7. Avoid dehydrating factors: Excessive consumption of caffeinated beverages or alcohol can lead to fluid loss. If you use them, compensate by drinking extra water.

Myths about hydration

• “8 glasses of water a day is a universal norm”: Although this is a popular rule, it does not take individual needs into account. Pay attention to your body’s signals.
• “There is no water in tea or coffee”: Any liquid (including soups, vegetables, and fruit) contributes to your overall water intake.
• “Dehydration is quickly eliminated by drinking a lot of water at once”: If the body is dehydrated, fluids should be introduced gradually so as not to cause electrolyte imbalance.

Proper hydration is a key aspect of a healthy lifestyle. Water participates in a huge number of processes: from nourishing cells to controlling body temperature. Lack of water may lead to reduced energy, impaired organ function, and general discomfort. Watch your drinking regimen, pay attention to your body’s signals, and let water become your reliable health companion. It’s that simple: drink regularly — live better!