If someone told you that there is a "miraculous" ingredient that improves your concentration, mood, skin, and metabolism, and what's more, it costs... zero euros, would you believe them? This "ingredient" is none other than water. Although it makes up about 60-70% of our body weight, many adults drink less than what the body needs to function properly.
Proper hydration doesn't just mean remembering to drink a few glasses of water throughout the day. Our bodies need constant fluid replenishment to regulate temperature, support kidney and liver function, aid in normal waste elimination, and keep all metabolic processes in balance.
In the midst of our daily routines, many of us often feel tired, have headaches, or lack concentration because we are mildly dehydrated without realizing it.
Water and dehydration. How do I know if I am dehydrated?
Thirst is the most common sign that the body needs water. However, it occurs late. A loss of 1–2% of body fluids is enough to affect mood, concentration, and physical performance, while prolonged dehydration can impair kidney function.
Symptoms of mild dehydration include:
- Dry mouth or "sticky" tongue
- Fatigue and reduced concentration
- Headache or dizziness
- Reduced urine output or darker urine color
- Dry skin and chapped lips
Water & dehydration. Why are so many functions affected?
Water is involved in almost every function of the body. It regulates temperature, facilitates waste elimination through the kidneys, transports nutrients, and supports normal brain and heart function. Even small decreases in fluid levels can reduce concentration and increase feelings of fatigue.
Water & Hydration. How much water do I need every day?
Hydration needs vary from person to person, depending on weight, age, gender, climate, and physical activity.
Recommended daily water intake:
- Men: approximately 2.5 liters/day
- Women: approximately 2.0 liters/day
Indicative calculation: 30–35 ml of water per kilogram of body weight, e.g. for a person weighing 75 kg, hydration should be 2.2–2.6 liters per day.
Water and Complete Hydration. Sources and Alternatives.
Good everyday water is clean, free from microbiological and chemical contaminants, and has a balanced mineral content. Water with moderate amounts of calcium, magnesium, and sodium helps maintain electrolyte balance, especially in people who exercise or sweat frequently. Natural mineral water, depending on its geological origin, can have mild beneficial effects, while table water is a safe and neutral choice for daily consumption, as it is subject to strict quality controls.
If you find it difficult to drink water, there are several ways to increase your daily water intake without getting bored of the taste.
Water with lemon, fruit, or mint: Water enriched with pieces of fruit, lemon, or herbs such as mint is a pleasant and natural choice that offers refreshment and flavor.
Caffeine-free herbal tea: Herbal teas, such as chamomile, lemon balm, or mountain tea, contribute significantly to hydration, as they contain mainly water, while also offering antioxidant properties. They can be consumed hot or cold and can be an important part of your total daily fluid intake.
Carbonated water: Carbonated water can be part of your daily fluid intake and provide a feeling of fullness without causing dehydration, as long as it does not contain high amounts of sodium. In people with gastroesophageal reflux, it can worsen symptoms, so caution is needed.
Water with electrolytes: Valuable after intense exercise or prolonged sweating, as it replenishes sodium, potassium, calcium, and magnesium, supporting performance, muscle function, and heart function. It is not necessary for daily consumption during mild activities, but it is a valuable option for athletes or people who exercise in hot environments or with intense sweating.
Temperature & Water Consumption Habits
The temperature of the water we drink can affect how our body reacts, especially before and during exercise. Studies show that drinking water at room temperature or slightly cool water is absorbed effectively, while extremely cold or very hot water can alter the onset of the body's thermoregulatory mechanisms.
Frequent, gradual fluid intake throughout the day is more effective than drinking large amounts at once. This improves water distribution in the tissues and reduces the risk of fluid retention.
Water and Food. Hydration through Nutrition.
Did you know that 20–30% of your daily water intake can come from food, mainly fruits, vegetables, soups, broths, milk, yogurt, and natural juices? Fruits, vegetables, and dairy products are integral parts of a balanced diet, providing fiber and antioxidants, while soups are excellent hydrating meal options.
Foods with high water content
Most fruits and vegetables have a high water content (> 85%), with many options exceeding 90%, such as lettuce, cucumber, celery, tomatoes, watermelon, strawberries, and melon. In addition to their hydrating properties, they offer valuable benefits for the body, contributing significantly to the intake of vitamins and antioxidants.
In addition, soups and broths are an excellent hydrating meal option, especially during the winter months, as they provide fluids, electrolytes, and micronutrients, while also promoting a feeling of satiety.
Milk: Rich in water, protein, and electrolytes. This helps effectively hydrate muscles and aid recovery after exercise.
Natural fruit juices, without added sugar: They provide water and vitamins, but should be consumed in moderation due to their natural sugar content.
Water and effective hydration. 7+1 tips.
- Start your day with a large glass of water.
- Always carry a bottle with you (office, car, bag).
- Add fruit or mint for flavor without sugar.
- Observe the color of your urine. The lighter it is, the better your hydration.
- Add fruit and vegetables to every meal.
- Make 1-2 favorite soup recipes during the week and choose it as an evening meal or light lunch.
- Check the amount of caffeine and/or alcohol you consume. Mild or moderate caffeine consumption and as little alcohol as possible during the week is recommended.
- Choose natural juice options without additives, sugar, or artificial sweeteners.
In conclusion
Effective hydration is the underrated secret to feeling good every day. The total amount of fluids, through running water, seasonal fruits and vegetables, herbal teas, and beverages without added sugar, contributes to our overall health, providing higher energy levels and a better mood, taking care of our health in a natural and simple way. With small daily habits, proper hydration becomes an easy, automatic process, which ends up being one of the most important and effective ways to take care of ourselves.
Scientific References
Adan, A. (2012). Cognitive performance and dehydration. Journal of the American College of Nutrition, 31(2), 71–78.
Armstrong, L. E., & Johnson, E. C. (2018). Water intake, water balance, and the elusive daily water requirement. Nutrients, 10(12), 1928.
European Food Safety Authority (EFSA). (2010). Scientific opinion on dietary reference values for water. EFSA Journal, 8(3), 1459.
Guelinckx, I., Tavoularis, G., König, J., Morin, C., Gharbi, H., & Gandy, J. (2016). Contribution of water from food and fluids to total water intake: Analysis of a French and UK population surveys. Nutrients, 8(10), 630.
Li, H., Early, K. S., Zhang, G., Ma, P., & Wang, H. (2024). Personalized hydration strategy to improve fluid balance and intermittent exercise performance in the heat. Nutrients, 16(9), 1341.
Morris, N. B., Chaseling, G. K., Bain, A. R., & Jay, O. (2019). Temperature of water ingested before exercise alters the onset of physiological heat loss responses. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 316(1), R13–R20.
Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439–458.
Dietician - Nutritionist
info@hollandandbarrett.gr
