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Importance of Hydration: Top 5 Health-Benefits of Hydration


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Staying hydrated is crucial as our body comprises 60% of water. From dermatologists to the surgeon, everyone recommends drinking plenty of water. As a common rule, you should drink 8-ounce glasses of water per day. The importance of hydration in an athlete and ordinary person is the same. You might have heard that fluids make you healthy and keep your body functioning well.

A few critical reasons to drink plenty of water per day is as under:

  • Regulates body temperature
  • Lubricate your joints
  • Deliver nutrients to the cells
  • Maintain the functioning of organs proper

The average intake of water differs for both men and women. Roughly you have to take 8 – 11 cups a day. And not all of those cups have to come from plain water; for example, some can come from water flavored with fruit or vegetables (lemons, berries, or orange or cucumber slices) or from coffee or tea.

Keep scrolling to learn more about the importance of hydration and what it means!

Hydration is the amount of water you need to maintain your body’s functions. The amount of water intake depends on the below factors:

  • Climate
  • Health
  • Clothing
  • Exercise intensity

You might be wondering why drinking a high amount of water is necessary. Here is why your body needs more fluid:

  • After heavily sweating
  • You are fit
  • Doing vigorous exercise
  • Active in hot & humid conditions
  • Bigger body size

You can test your level of dehydration by the color of your urine. For example, if it is darker, you are dehydrated.


If your body content is too low, you are dehydrated. Several body signs indicate dehydration, such as:

  • Fatigue
  • Dark color urine
  • Mood change
  • Dark lips
  • Dry nasal passage
  • Hallucination
  • Weakness
  • Confusion
  • Headache

All these symptoms affect your physical and mental performance. So, be sure to hydrate your body properly with different fluids and juicy fruits.

Also, Read – 6 Best Tips For Getting Back to Training After Vacation

You might be a fitness enthusiast looking for why to drink water during exercise. An hour of vigorous exercise will result in 500-1,500ml of water loss. It can fluctuate depending on the individual, the type and intensity of the exercise, and outside influences such as the type of clothing worn and the ambient room temperature or outdoor temperature if running or playing sport outside.

If you are a fitness enthusiast and do vigorous exercise, you need to take plenty of water. In this regard, you can contact your fitness instructor to recommend how much water you need. Fitness Trainer will elaborate the importance of hydration in your fitness journey.

Some personal trainers claim that their clients never drink water during exercising. However, it is necessary to drink water after sweating as your body loses a certain level of water.

If you are losing 500 – 1500 ml of water while exercising, it may have the below negative psychological consequences:

  • Viscous blood
  • Increased heart rate
  • Reduction of blood volume

Here are some health benefits of drinking plenty of water that indicate the importance of hydration:

Help Maximize Physical Performance
Dehydration affects your physical performance!
Drinking enough water is essential while performing intense exercise. Scientific research has proved that if a person loses 2% body water, it has a noticeable effect on his performance.
It leads to:
·         Altered body temperature
·         Increased fatigue
·         Reduced motivation
All these conditions affect your mental and physical abilities to perform the exercise. If you exercise regularly and sweat, it is essential to drink enough water.
High Energy Levels and Brain Functions
No doubt, hydration status affects your brain functions. In general, losing 1-3% of water can impair your body’s functions. Moreover, loss of water leads to impaired mood and concentrations. Aside from this, dehydration can lead to an increased feeling of anxiety and fatigue.
Whether you are suffering from mild dehydration or extreme dehydration, do not allow it to affect your normal body functions.
Prevent Headache
If your body lacks water, it can trigger headaches and migraine. One of the most common symptoms of dehydration is a headache. Several research studies indicate that drinking enough water can relieve a headache in those who experience frequent headaches.
Keep drinking enough amount of water to improve brain functions and reduce headaches!
Help Relieve Constipation
Numerous people around the world suffer from constipation. The difficulty in passing stool or irregular bowel movement defines constipation. You might have noticed that healthcare professionals recommend taking fibers and fluids to prevent constipation.
No matter the age, younger and older individuals suffer from constipation due to a lower intake of water. Drinking plenty of water keeps your body well-hydrated and relieves constipation. Moreover, some research studies indicate that taking mineral water is much more beneficial in this regard. Mineral water contains magnesium and sodium, which improves the frequency & consistency of bowel movements.
Help In Weight Loss
If you are exercising to lose weight, drinking water can aid you. Water boosts your metabolism and increases satiety to help you lose weight.
Some evidence suggests that increasing water intake can promote weight loss by slightly increasing your metabolism, which can increase the number of calories you burn daily.

After reading about the importance of hydration, you might be wondering about the best drinks & liquids. One of the best fluids to drink is WATER. Water boasts a huge list of benefits. It is natural, free, readily available, contains no kilo-joules, and contains fluoride, which is good for your teeth. 

Some other liquids to consider are:

  • Sports drink
  • Natural fruits
  • Juicy vegetables
  • Caffeine
  • Alcohol

Importance of Hydration – Final Words:

Understanding the importance of hydration before, during, and after exercise, particularly water consumption, will help you perform at a higher level, replenish fluid loss and recover properly after a workout.

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