Why Proper Hydration Matters?

Why Proper Hydration Matters?

We often think about nutrition, training, and sleep, but we frequently forget one of the most important fundamentals of health — water. The human body consists of 55–70% water, and even a small loss of fluids can affect both physical and mental performance.

What Happens If the Body Lacks Water?
Even 1–2% dehydration can cause significant changes:

  • endurance and strength during workouts decrease;
  • fatigue and difficulty concentrating increase;
  • metabolism slows down;
  • headaches and dizziness worsen;
  • skin appearance and elasticity deteriorate.

Prolonged dehydration can also affect heart and kidney function, so a lack of water is not just a “minor discomfort” — it is a signal that the body is struggling to maintain balance.

How Much Water Should You Drink?

There is no single universal formula, as the required amount of water depends on:

  • body weight and activity level;
  • air temperature and humidity;
  • diet (for example, salty or protein-rich foods increase the need for water).

The general recommendation is about 30–40 ml of water per 1 kg of body weight per day.
So, a person weighing 70 kg should drink approximately 2.1–2.8 liters of water daily.

During exercise, an additional 0.5–1 liter per hour of intense activity is recommended.

Tips for Maintaining Good Hydration

  • Start your day with a glass of water — it “wakes up” the body and activates metabolism.
  • Stay consistent — small amounts throughout the day are better than drinking a lot at once.
  • Add flavor — lemon, cucumber, berries, or mint can make water more refreshing.
  • Use a water bottle — it helps track intake and reminds you to drink.
  • Don’t overdo it — excessive water intake in a short time can disrupt electrolyte balance.

The total amount of water also includes other fluids that help maintain hydration — tea, soups, fruits, and vegetables with high water content (such as cucumbers, watermelon, and oranges). However, coffee and alcohol have the opposite effect — they are mildly diuretic, so they should not be counted as “extra water.”

Hydration is not just a concern for athletes — it is the foundation of everyone’s health. Adequate water intake helps the body function efficiently, improves mood, concentration, and even skin appearance.

So next time you feel tired or unable to focus, before reaching for an energy drink or coffee, have a glass of water — it might be all you need.