Hydration: Why it is important to be well hydrated

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Hydration Why it is important to be well hydrated

In today’s blog we are going to talk about the importance of keeping the body hydrated and avoiding all the possible consequences of not having the body in a correct state of hydration.

Approximately 60% of our body is made up of water. This vital fluid is found both within our cells and in the intercellular spaces, circulates through our blood and is present in other body fluids such as saliva, sweat and tears.

Why is hydration and staying hydrated important?

Hydration or being hydrated is essential to maintain optimal functioning of our body. Below, we want to mention some of the key benefits of being properly hydrated:

  • To improve the quality of our hair: In this case, water is a vital component for hair growth and hair health. Good hydration helps keep the scalp hydrated, preventing dryness and dandruff, and promoting strong, shiny hair with better appearance and density.
  • To improve our health in general: At a health level, being hydrated is essential for the proper functioning of all the vital organs of our body; and our nervous and immune systems. Being properly hydrated contributes to proper digestion, absorption of nutrients, regulation of body temperature and elimination of toxins, which optimizes the overall function of the body.
  • To improve our metabolism: Another key aspect of being hydrated is that it promotes proper functioning of our body, and hydration is crucial to maintaining an efficient metabolism, since water helps in the breakdown of food and the conversion of nutrients. in energy, thus facilitating essential metabolic processes to maintain a healthy body weight.
  • It acts as a thermal regulator of our body: Internally, water and being properly hydrated has a very important role, since it helps in the thermal regulation of our body through perspiration; and perspiration is essential to cool the body during physical activity and prevent overheating.
  • To improve physical condition: At this point it is important to stay hydrated, since water helps prevent fatigue and maintain resistance.

“Dehydration can negatively affect your ability to exercise, decrease concentration, and increase the risk of muscle cramps.”


Risks of dehydration in summer

Although it is true, during the summer months the risk of suffering from dehydration is greater because the weather conditions are more extreme. In order to prevent this type of situation during the summer season, it is necessary to take caution:

  • When high temperatures occur: Heat can increase fluid loss through perspiration. That is why it is essential to stay hydrated, to compensate for this loss.
  • Perform different physical activities: During physical activities such as high-intensity sports or walks in the sun, the body loses more water than in a conventional situation. Specifically, when electrostimulation or HIIT workouts, it is essential to drink water regularly. Being hydrated during exercise or during our training is key to preventing dehydration and possible injuries.
  • Not drinking enough fluids: Sometimes we can forget to drink water regularly; and this increases the risk of dehydration, especially when we are exposed to the sun or high temperatures.

In summary, these are the tips and advice to prevent dehydration in summer:

  • Drink water regularly throughout the day.
  • Avoid drinks with caffeine or alcohol, as they can contribute to dehydration.
  • Eat foods rich in water, such as fruits and vegetables.
  • Wear light clothing and use sunscreen to avoid excessive fluid loss due to heat.

Symptoms of dehydration in summer

If you feel any of these symptoms, you may be suffering from dehydration and should hydrate immediately:

  • Dizziness.
  • Intense thirst.
  • Dry mouth.
  • Dark urine.
  • Fatigue are signs of dehydration.

Risks of dehydration in winter

Although it may seem contradictory, dehydration is also a risk in winter. Below we will mention some factors to consider and that you should take into account:

  • The danger of heating: Heating systems can reduce humidity in the air, leading to fluid loss through breathing. This is especially true in closed environments.
  • Outdoor activities: Winter sports, such as skiing, can increase fluid loss due to perspiration, and people who practice it may not realize how much water they are losing.
  • Reduced sensation of thirst: In cold weather, the sensation of thirst may decrease, leading to insufficient fluid intake. What’s more, we can even confuse being fed with being hungry.

In summary, these are the tips and advice to prevent dehydration in winter:

  • Drink fluids regularly, even if you don’t feel thirsty.
  • Avoid excess caffeine and alcohol, as they can have a dehydrating effect.
  • Use humidifiers to increase humidity indoors.
  • Protect the skin from wind and cold to reduce moisture loss.

Symptoms of dehydration in winter

Dry skin, chapped lips, fatigue and concentrated urine are just some of the signs of dehydration in winter.

In both seasons, both summer and winter, it is crucial to pay attention to the signs of dehydration and take measures to maintain a proper fluid balance in our body.

5 Tips to have correct hydration

5 Tips to have correct hydration

We have talked about the different risks that not having good hydration can have, that is why we are going to leave you 5 tips so that no matter what summer season it is, our body does not suffer at any time from dehydration and its negative effects.

1. Start your day with water

Starting the day with a glass of water is an excellent way to stay properly hydrated after sleeping. During the night, your body can lose fluids through breathing and perspiration. By drinking water in the morning you are providing your body with the necessary fluid to activate its metabolic functions and maintain proper water balance.

2. What is the correct amount of water I should drink?

The amount of water each person needs can vary depending on a variety of factors, such as age, weight, activity level, and weather conditions. A common recommendation is to follow the “8 glasses a day” rule (about 2 liters), but listening to your body is crucial. If you are physically active or in a hot climate, you may need more. Observe the color of your urine; If your urine is light in color, it is a good indication that you are properly hydrated.

3. Don’t wait until you’re thirsty to drink water

Feeling thirsty is a sign that your body is already experiencing dehydration. To maintain optimal hydration, it is advisable to drink water regularly throughout the day, even if you do not feel thirsty. Setting a drinking schedule can help you incorporate this habit more effectively.

4. Avoid drinks that dehydrate

Some drinks, such as those containing caffeine or alcohol, can have a dehydrating effect. While it is not necessary to eliminate them completely, it is important to consume them in moderation and offset their impact with increased water intake. Maintaining a balance between these drinks and pure water is essential for effective hydration.

Other hydrating drinks

In addition to water, there are other hydrating drink options, such as caffeine-free herbal teas, green tea, or water with fruit pieces. These alternatives not only provide hydration, but also offer variety in flavor, which can make it easier to maintain a regular fluid consumption habit.

5. Foods that help with proper hydration

Staying hydrated isn’t just limited to water; Certain foods can also contribute significantly to your fluid intake. Here we detail a top 10 foods with high water content that can help you stay hydrated:

  • Watermelon: It has a high water content (approximately 92%) and is refreshing. In addition, it contains nutrients such as vitamin C and lycopene.
  • Cucumbers: They are mostly composed of water (about 95%). They are low in calories and an excellent option to stay hydrated.
  • Celery: It is another food with a significant water content (approximately 95%). It also provides fiber and has a low calorie content.
  • Strawberries: They have a high water content and are rich in antioxidants and vitamin C. They are a delicious and healthy option to stay hydrated.
  • Cantaloupe melon, green melon or Galia melon: These are fruits with a high water content and sweet flavor that contribute to hydration.
  • Pineapple: It is a juicy fruit with a significant water content. It also contains digestive enzymes and vitamin C.
  • Oranges and other citrus fruits: Not only are they rich in water, but they also provide vitamin C and other beneficial nutrients.
  • Iceberg lettuce: In particular, it has a high water content and can be used as a base in salads to increase hydration.
  • Tomatoes: They are rich in water and also contain lycopene, an antioxidant associated with several health benefits.
  • Pumpkin: Whether cooked or pureed, it has considerable water content and is a nutritious addition to your diet.

Incorporating these foods into your diet will not only contribute to your hydration, but will also provide you with essential nutrients to maintain a healthy balance.


In conclusion, the importance of staying properly hydrated is reflected in a series of significant benefits for our health and well-being. From contributing to radiant skin and healthy hair to ensuring the proper functioning of our internal organs and systems, water plays a vital role in various physical aspects. Furthermore, its positive influence extends to metabolism, physical performance and thermal regulation, making hydration essential for a healthy lifestyle.

With a body largely composed of water, maintaining a proper hydration balance becomes a key practice to optimize both the external appearance and internal function of our body. Incorporating water consumption habits into our daily routine is presented as a simple but valuable investment in our long-term health. And you, how much water do you drink a day?