What are the benefits of staying hydrated?

Woman at a fitness club

The water intake is vital and essential in almost all functions of the human body, as in the processes of digestion, absorption, transport of nutrients and excretion of substances, and assist in the regulation of body temperature, the elimination of toxins through urine and perspiration. Inadequate consumption directly affect the functioning of the body, contributing to the emergence of many diseases. In some situations adequate hydration becomes even more important:


By studying: Tasks that require concentration, such as studying, can be seriously damaged if the body is not properly hydrated. In children and adolescents, the risk of impaired cognitive function is even greater.

Driving: When driving a car we have to be well hydrated, because otherwise, you may experience headache, fatigue and loss of concentration. Moreover, the high temperature inside the car can still cause more dehydration. And even with the air conditioning on, water losses can be really high.

Flying: The air inside the aircraft has very low humidity: about 15%. This leads to great loss of water and therefore, dehydration. So the next time you’re on a long flight, remember to drink lots of liquids.

Exercising: Dehydration can affect performance in aerobic exercise, especially in moderate or hot climates. In order to get to the maximum effectiveness of the exercise is essential to stay hydrated.

Working: Stress, long work routines, dry air from air conditioning and hot environments can affect the normal functioning of the body and increase water loss.

The fluid intake should occur throughout the whole day and between meals, because when we have too much liquid during meals, the concentration of hydrochloric acid in the stomach decreases and some enzymes are diluted, affecting food digestion and may cause indigestion and flatulence.

The Liquid intake recommendation per day is an average of 2 liters for women and 2.5 liters for men. For those who do not like water, a good tip is to create a flavored version putting mint leaves, rosemary, lemon or orange slices. And to not forget to drink water is advisable to always have a bottle with you! Another option are the teas that are also great choices to ensure hydration, but should not be sweetened!

It’s important to say that we should not feel thirsty. This is already a sign of dehydration! So do not wait to get thirsty, lack of water can cause weakness, dizziness, headache, fatigue, and if observed for a long time, in extreme cases, can lead to death.