The importance of hydratation

Water is the largest component of our body. About 75% of our human body is made of water. In addition to being the main constituent of our body, water plays an important role as solvent in the transport of materials. On one hand, it transports nutrients to the cells, on the other hand it helps to eliminate toxic substances. Water is also responsible for regulating body temperature and participates in various reactions that occur in our body. A good hydration of the body is central to health and well-being.

Through normal physiological functions such as sweating, exhaling water vapor through breathing, urine and faeces, we lose between 1800 and 2300 ml / day of fluids.

The needs of every person vary according to, for example, the climate

(temperature of the surrounding ambient), physical activity or age. A rule of thumb for maintaining good hydration throughout the day is to drink of 8 glasses of 250 ml / day of liquids, preferably of water. In case of intense exercise, water losses are greater, even if the

exercise is practiced in hot weather and with high humidity. So, in these circumstances it must be weighed before and after the exercise and replenish the hydration according to the weight loss. For every half kilogram lost, drink two glasses of liquid. 

The colour of urine can also give us an indication if we are drinking enough fluids:

a clear odorless colour indicates adequate intake.

All physical activity causes the body to lose water, but it doesn't mean you also are loosing glucose and minerals. Replacement of electrolytics will only be necessary in case of intense and prolonged exercises (more than 1h / day), very hot and / or humidity. So, the best fluid to prevent dehydration in most cases is water.

Adequate hydration is so important because dehydration is one of the main causes of fatigue and headache associated with fatigue. In addition, good hydration reduces the risk of

renal lithiasis (= kidney stones) and it is thought that there will be less risk of colon cancer and bladder.

Adding flavour and colour to water, can be a trick to facilitate water intake, such as for example, flavoured waters, with lemon and / or cucumber slices, mint leaves or a cinnamon stick. On the other hand, the versatility of herbal teas and teas allows to create drinks refreshing or hot, depending on the time of year and individual taste.

But not only with water intake can we guarantee adequate hydration: soup, fruit and vegetables are foods that complement fluid intake.

1 Chang Xu, et al. Medicine (Baltimore). 2015 Jul; 94 (27): e1042.

Self-Fluid Management in Prevention of Kidney Stones: A PRISMA-Compliant Systematic

Review and Dose – Response Meta-Analysis of Observational Studies

2 A Altieri 1, C La Vecchia, E Negri Fluid Intake and Risk of Bladder and Other Cancers

Eur J Clin Nutr. 2003 Dec; 57 Suppl 2: S59-68.

3 Yair Bar David, Benjamin Gesundheit, Jacob Urkin, Joseph Kapelushnik.

Water Intake and Cancer Prevention. J Clin Oncol. 2004 Jan 15; 22 (2): 383-5.