Why is hydration important?

Water is our life force. It makes up two-thirds of the body and sustains almost every aspect of our health – from temperature regulation to joint lubrication. The fact that humans can only survive without water for three days says it all. Below, we explore the importance of hydration, the consequences of dehydration, and easy ways to stay hydrated on a daily basis.
 

The role of water in the body

 
The importance of water goes beyond simply quenching thirst; it plays a pivotal role in many essential functions in the body. Here are just a few examples: 
 

• Supports thermoregulation: Water helps maintain body temperature through respiration and sweat production.

• Protects organs: Water serves as a shock absorber for the spine and brain.

• Lubricates joints:  Water is in the synovial fluid, which cushions joints.

• Moisturises tissues: Water keeps the eyes, nose, and mouth moisturised.

• Flushes toxins: Water aids in flushing waste and toxins through urine, bowel movements, and perspiration.

• Supports skin health: Water maintains skin elasticity and vitality.

• Aids saliva production: Water makes up saliva, which breaks down and moistens food.

 

Dehydration and its consequences

 
Dehydration happens when you lose or use more water than you consume. In simple terms, your body lacks the fluid needed to perform its normal function and keep you healthy.
 
Even mild dehydration can quickly impact how you feel, causing issues with heart rate, blood pressure, and body temperature. Fortunately, mild dehydration is usually reversible by replenishing lost fluids and avoiding alcohol and caffeine, which can dehydrate you further.
 
Anyone can become dehydrated. However, it poses higher risks for older adults and young children.
 

Signs of dehydration

 
One practical way to monitor your hydration levels is by checking the colour of your urine. Clear urine indicates adequate hydration, while dark-coloured urine signals dehydration.
 
Here are some other symptoms of dehydration:
 

• Dry mouth, eyes and lips

• Thirst

• Dizziness or light-headedness

• Headaches

• Pain when urinating or urinary tract infections (UTIs)

• Fatigue and lethargy

• Poor concentration

• Urinating less than four times per day

 

Factors that influence hydration

 
It’s worth mentioning that hydration is also highly individual and influenced by several factors.
 

Age

 
Age and life stage can significantly impact hydration.
 

Babies and infants

 
With their smaller body weight, babies and infants are sensitive to mild fluid loss.
 
If you suspect your baby is at risk of dehydration, carry on breastfeeding or using formula little and often.
 
Breastfeeding babies don’t usually need extra water, but formula-fed babies may benefit from sips of boiled, plain water in a small bottle or cup alongside their formula.
 
Water-rich foods (cucumber, celery, tomatoes, melons, and oranges), fruit-infused water, and homemade ice lollies are excellent ways to keep children hydrated.
 

Pregnancy and breastfeeding

 
Hydration is also essential throughout pregnancy and when breastfeeding your newborn.
 
During pregnancy, water makes the amniotic fluid in the womb that cushions the foetus, produces extra blood for your baby, improves digestion, and removes waste products. You may need around 8-12 glasses of water daily when pregnant.
 
Breastmilk provides nutrition and water for your newborn, so your hydration needs are even higher when breastfeeding. You may need up to 16 glasses a day. That said, there’s no need to count every glass; just drink enough so you rarely feel thirsty. As a rule, try to have a glass of water every time you feed your baby.
 
Staying on top of your increased hydration needs during pregnancy and breastfeeding can be challenging. Consider flavouring water with berries, cucumber, or citrus fruits to make it more appealing. Eating plenty of fruits and vegetables – naturally packed with water – and avoiding going out in the heat can also be helpful.
 

Older adults

 
The physiological changes associated with ageing can make older individuals less attuned to thirst, leaving them vulnerable to dehydration. Some older people may also take medications that act like diuretics in the body, increasing urine output. Mobility issues, meanwhile, can hinder easy access to drinks.
 
All this is to say that staying on top of hydration is essential as you get older, even if you don’t feel thirsty. Consider keeping a reusable bottle or jug with you and using a straw for drinking if that helps.
 

Exercise

 
Physical activity also affects hydration levels. When you exercise, your body sweats to regulate its temperature. As the sweat evaporates from the skin, it cools you down, but you also lose fluids. Therefore, drinking water during and after exercise is essential.
 
Always keep a reusable bottle on hand when you’re exercising. Electrolyte sachets and coconut water are great options to support your hydration post-workout.
 
Commercial sports drinks can help, too. However, they’re usually loaded with artificial colours, flavours and added sugars. The best way to avoid these unhealthy additives is to make your own. Blend 100% fruit juice, coconut water, and a pinch of salt. You could even add half a scoop of magnesium citrate* for electrolyte balance.
 
*If you are already taking a supplement containing magnesium, consult our expert Nutrition Advisors to see if this is suitable for you.
 

Caffeine

 
Coffee, tea, and energy drinks contain caffeine, a stimulant that acts as a diuretic to increase urine production (1).
 
Studies suggest the amount of caffeine has the most significant effect on urine production. A small study reported consuming around 6 cups of coffee daily increased urine production considerably (2). However, consuming around 3 cups of coffee didn’t affect urine balance.  
 
With this in mind, enjoying caffeine beverages in moderation should be okay for your hydration levels. Just make sure you pair them with plenty of water throughout the day.
 

Alcohol

 
Alcohol can alter your body’s fluid balance by reducing vasopressin, a hormone that supports the regulation of urine output, which makes the body pass more urine than usual (3).
 
Here are a few ways to prevent dehydration when drinking alcohol:
 

• Drink plenty of water before you consume alcohol

• Use the 1-for-1 rule – for every alcoholic beverage, have a glass of water

• End your night with a large glass of water

• Keep a reusable bottle of water with you

• Drink moderately and stick within the recommended government guidelines of 14 units per week with several drink-free days

 
To find out more about how alcohol effects health click here.
 

Environment

 
Living or holidaying in dry, hot environments and high altitudes can dehydrate your body.
 
It’s normal to lose modest amounts of water through breathing or sweating during the day. Heat, however, accelerates this. As you get hotter, you sweat more to cool down, leading to the loss of fluids and electrolytes. And if you don’t replenish the fluids, your body can’t compensate for the loss, resulting in dehydration.
 
Climates with high humidity can lead to dehydration, too. The evaporation of sweat helps the body cool down it the heat. But, on a humid day, sweat can’t evaporate and cool the body.
 
If extremely hot, try to stay out of the heat as much as possible and drink fluids every hour.
 

Illness

 
Illness can also lead to dehydration. Vomiting and diarrhoea commonly dehydrate the body due to the loss of fluids. Try drinking little and often to stay hydrated. You may also want to consider rehydration sachets.
 

Tips for staying hydrated

 
If you often reach the end of the day and realise you’ve barely drunk any water, don’t worry. There are many ways to help you stay hydrated.
 

Incorporate more water-rich foods

 
Drinking water isn’t the only way to support hydration; plenty of plant foods are packed with water, providing an additional means to stay hydrated. Here are some of the best water-rich foods to incorporate into your diet:
 

• Cucumber (95% water)

• Tomatoes (95% water)

• Spinach (93% water)

• Mushrooms (92% water)

• Melon (91% water)

• Broccoli (90% water)

• Brussels sprouts (86% water)

• Oranges (86% water)

• Apples (86% water)

• Blueberries (85% water)

 

Habits to support hydration

 
Incorporating habits that prioritise hydration will positively impact your overall health and wellbeing.
 

Start the day right

 
Have two glasses of water as soon as you wake up. Drinking water first thing can prevent dehydration throughout the day.
 

Carry a reusable water bottle

 
Keep a reusable water bottle with you throughout the day, making it convenient to sip water regularly.
 

Infuse your water with flavour

 
Add natural flavours to your water by infusing it with berries, citrus slices, or refreshing herbs like mint.
 

Set reminders with an app

 
Use hydration apps to prompt you to drink throughout the day. These reminders can help you stay mindful of your water intake goals.
 

How much water do you need each day

 
Most health guidelines call for 6-8 glasses of water each day. However, this doesn’t factor in that fluid needs vary from person to person. Using your urine is the best guide: if you notice it’s getting darker, you’re becoming dehydrated.
 
When you start to feel thirsty, you’ve already lost 1-2 per cent of your body water, which is considerable. Staying hydrated consistently throughout the day is key.
 

Find out more

 
If you found this piece on hydration useful, you can find similar guidance on Nutrition Buzz. Alternatively, please get in touch with our team of expert Nutrition Advisors, who are on hand to provide free, confidential advice via email, phone, and Live Chat.*
 
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References:

1. National Library of Medicine (2021). "Caffeine." [online] Medlineplus.gov. Available at: https://medlineplus.gov/caffeine.html.

2. Seal AD, Bardis CN, Gavrieli A, Grigorakis P, Adams JD, Arnaoutis G, Yannakoulia M, Kavouras SA. (2017) "Coffee with High but Not Low Caffeine Content Augments Fluid and Electrolyte Excretion at Rest." Front Nutr. 4:40.

3. Sailer, C.O., Refardt, J., Bissig, S., Bologna, K., Imber, C. and Christ-Crain, M. (2020) "Effects of alcohol consumption on copeptin levels and sodium-water homeostasis." American Journal of Physiology-Renal Physiology. 318(3): F702–F707.
   
    

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