Why is water essential?
Water is an essential component of all living organisms and makes up up to 70% of the human body. Adequate hydration helps the human body:
- control body temperature
- transport nutrients and oxygen to cells
- eliminate toxins and waste from the body
- digest food
- maintain joint health
- participate in metabolic reactions
- contribute to the absorption of nutrients
How much water do I need to drink?
Your body loses water through urine, breathing, sweat, and invisible hair loss. An average adult living in a temperate climate loses approximately 2-2.5 liters of water per day. So this is the amount that needs to be replaced and corresponds to 8-10 glasses per day. However, recommendations are individualized, as they vary depending on gender, life stage and physical activity.
One way to check proper hydration is the color of urine. The lighter and clearer it is, the better hydrated we are.
How do I increase my fluid intake?
Water is not the only option, as there are many sources to increase the body’s hydration! The foods and beverages we consume are also a means of hydration. Alternative ways to hydrate are the following:
- Fruits and vegetables that are rich in water, especially in the summer months.
- Tea, e.g. mountain tea, black and green tea, contribute to hydration and are a rich source of antioxidants.
- Milk and yogurt are good sources for hydrating the body.
- Coffee, which is a controversial issue due to its diuretic effect. However, the diuretic effect of caffeine is very small as coffee consists almost entirely of water.
- Soups, which are ideal choices as in addition to hydration, they offer the body vitamins and trace elements.
However, although there are many sources of hydration, a small percentage of the population manages to meet the recommendations. We should remember that when we are thirsty we are already partially dehydrated!
