Fuel Your Body and Mind: The Importance of Hydration

Water contains up to 60% of the adult human body; we must all drink it. Hydration is vital for survival.

Because water makes up two-thirds of your body, being hydrated is critical to maintaining appropriate physiological function. Getting adequate fluids controls your body’s temperature, provides nutrients for your cells, keeps your joints lubricated, and allows your organs to perform optimally. Staying hydrated also improves your sleep, emotions, and ability to focus.

Water is, after all, the most critical nutrient you can offer your body, second only to oxygen. Water rejuvenates and transports critical nutrients throughout the body, assisting in their delivery where they are required. Water also helps to clean up and clear waste and debris that cells expel into the lymphatic system.


Did you know that our brain function is heavily reliant on hydration? To put it mildly…water is essential.

Water also stops our muscles from tensing up, according to a 2019 paper in the medical journal Nutrients. Many massage therapists would advise their clients with constricted muscles to drink extra water.

You must endeavor to keep hydrated every day for these major reasons. But, how much water should you consume? And how can you get more water into your day? Let’s go exploring!

Daily water recommendations:

Here are some general guidelines for determining how much hydration you require each day.

  • Women should drink 11 glasses of water every day
  • Men should drink 16 glasses of water every day
  • 2 to 4 cups per day for toddlers
  • 5 glasses of water each day for children aged 4 to 8 years
  • Children from 9 to 13 years should drink 7 to 8 glasses of water every day

While studies vary depending on age, activity level, and environment, most people find that drinking around 2-3 liters of fluids per day keeps them hydrated. Many artificial or “natural” drinks are high in sugar and will not help you maintain your body’s hydration levels as well as you think.

How do you know if you’re properly hydrated?

Your body can become dehydrated if you don’t drink enough fluids. According to research, dehydration reduces your body’s water content, causing a fluid imbalance. According to a 2020 review, you can become dehydrated if you lose as little as 3% of your body weight due to a lack of water. Dehydration raises your risk of disease, causes memory problems, impairs cognitive function, and reduces muscle endurance.

Dark urine:

According to the European Journal of Nutrition, dark urine indicates a lack of fluids. Drink more fluids if your urine is a dark yellow color with a strong odor.

Muscle cramps:

This can occur if you exercise outside in the heat and do not drink enough water. This is common in children who spend a lot of time outside and don’t drink enough water.


According to a 2019 study, even mild dehydration can cause headaches.

Bad breath:

Salvia in your mouth has antibacterial properties. Because your mouth can’t produce enough saliva when you’re dehydrated, bacteria grow in your mouth. Bad breath is a side effect of this growing bacteria.

  • How much water do you typically drink in a day?

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