Water is the most important nutrient for the human body. Its benefits for the body are numerous. Our cells, organs, and brain are composed of an average of 65% water. It contains many trace elements and minerals (electrolytes) that are essential to our health and the functioning of our bodies. It transports nutrients and oxygen to cells, enables the absorption of water-soluble vitamins, eliminates waste from the body, and regulates body temperature.
For all these reasons, good hydration is associated with beautiful skin, better athletic performance, greater digestive comfort, and a more harmonious figure. It should be considered a central part of our lifestyle. We all know that consuming it daily is vital, but we tend to forget and drink only when we feel thirsty.
Here are the right habits to adopt to maintain optimal hydration by drinking effectively every day and in certain specific situations (pregnancy, intense exercise).
1.5L = the bare minimum for hydration
You have certainly heard it time and time again, but drinking water every day is necessary for the proper functioning of the body and organs - at least 1.5L each day for good hydration. Why? Quite simply because the body loses approximately 2.5L every day through urine, bowel movements, perspiration through the skin, breathing, and tears. This is why you need to replenish your body's reserves. Since your diet (particularly fruits and vegetables) is supposed to provide you with 1L per day, you therefore need to get the rest from beverages. It is estimated that 1.5L corresponds to approximately 8 glasses of water per day.
Plain water may not appeal to some people and may even bore them. Drinking should remain a pleasure, not a constraint. To vary the flavors, you can sometimes alternate plain water with herbal teas, teas, or even smoothies.
Drink regularly
Above all, don't wait until you are thirsty! Drink throughout the day, in small amounts, to limit water loss. If you wait until you are thirsty, it means that your cells have already begun to dehydrate, and therefore so have you. Make a habit of always leaving with a water bottle filled with water so you can hydrate in a balanced way by drinking regularly. This will help you avoid the effects of dehydration, such as fatigue, a bad mood, and attention and concentration problems. To remember, without waiting until you are thirsty, drink after every trip to the bathroom - a healthy habit for your kidneys.
As you age, your sensation of thirst decreases, so stay vigilant!
Don't forget fruits and vegetables
To stay hydrated throughout the day, a diet rich in plant foods is very important. Vegetables enjoyed in hot or cold soups and fruits consumed as smoothies are excellent ways to hydrate while eating. For example, watermelon, tomatoes, peaches, melons, cucumbers, lettuce, and zucchini are very beneficial foods because of their water content. You can even make flavored water with these fruits and vegetables to add a pleasant flavor to your water and benefit from the micronutrients they contain.
Enrich your water with electrolytes
Electrolytes (calcium, magnesium, potassium, and sodium) help us better absorb and use the water we drink, maintain a balanced pH, and support a healthy nervous system. A simple and inexpensive way to enrich your drinking water with electrolytes is to add a pinch of Himalayan pink salt or, even better and more local, a pinch of unrefined sea salt (tip feel good: the salt should be slightly gray). You can add lemon juice to improve the taste of your drink.
Limit diuretic drinks
If you drink diuretic and/or caffeinated beverages (coffee, tea, herbal tea, sodas, alcohol, industrial fruit juices), you will promote the elimination of toxins, but at the same time you will prevent the proper absorption of certain minerals such as iron, magnesium, and calcium, as well as certain vitamins. Drinking pure water is necessary to replace the water our bodies lose and eliminate. For example, if you drink a cup of coffee, make sure to drink two cups of pure water to stay hydrated. To replenish the nutrients your body needs, water remains the best beverage.
Drink slowly and between meals
The body can process only a limited amount of water at a time. In fact, drinking it all at once would overtax the kidneys and dilute mineral salts. You will therefore be able to absorb and use the water you drink more effectively if you take small sips over a long period of time, rather than drinking a bottle of water in one go ;)
Furthermore, there is no problem with sipping a little water with your lunch, but try to consume most of it between meals to avoid diluting digestive juices and optimize the quality of digestion. Chewing each bite thoroughly will help provide most of the lubrication needed throughout the meal!
Physical activity
Good hydration is essential during any physical activity because water loss through sweating can be significant. It is also accompanied by mineral loss. Drink enough to restore your fluid balance and electrolyte balance! Preventing dehydration helps athletes avoid cramps, muscle contractions, digestive problems, and heatstroke. It is recommended that you consume it before your workout to maintain your muscle capacity, during exercise to stimulate your mind, and after exercise to help your body recover properly. Energy drinks can be a good solution because they provide the right amount of minerals and carbohydrates.
Pregnancy and breastfeeding
Pregnant women need plenty of water to meet their own needs and those of their baby. In fact, 90% of a fetus's weight consists of water! This is why pregnant women are advised to drink at least 2L of water per day rather than 1.5L.
Breastfeeding women, meanwhile, need to consume slightly more, between 2.5L and 3L per day. Their needs are ten times greater because breast milk is 87% water.
Take our questionnaire to find out what your body needs and so that we can provide you with your personalized solution.
