Integrated and holistic healthcare clinic London


Why it is important to be Hydrated

Hydration isn't just about drinking Water. It's about keeping your body healthy, energized, and happy! In this blog, I'll be exploring the many reasons why staying hydrated is essential for maintaining good health and feeling your best. So grab a glass of water, and let's dive into why hydration matters!


Introduction: What is Hydration, and Why is it Important?

Hydration is the process of providing sufficient water intake for the body to perform its functions and prevent dehydration or lack of water. Water makes up about two-thirds of our body weight and is required for proper cell function, temperature control, and healthy organ function. It is important to drink adequate quantities of water daily to stay hydrated and support your overall health and wellness.

Studies show that mild dehydration can affect your brain function, causing decreased concentration and mood swings. Dehydration can also lead to headaches, dizziness, fatigue, dry mouth and skin irritation. Staying adequately hydrated is essential for optimal physical performance since dehydration affects our exercise capacity by adversely impacting cardiovascular responses and reducing endurance.

Staying properly hydrated helps keep electrolytes balanced, which helps regulate muscle contractions and calcium absorption in the body. It also assists in digestion and regular bowel movements, a key component in preventing constipation. In summary, adequate hydration keeps our organs functioning properly while aiding digestion and decreasing the risk of kidney stones due to the dilution of minerals in urine when we are well hydrated.

Benefits of Being Hydrated

Ensuring proper hydration is an important part of your overall health and wellness. Drinking enough fluids helps the body in numerous ways, from lubricating the joints to aiding your digestive system. In fact, Harvard Health reports that hydrating adequately each day can help strengthen your immune system and protect against disease.

Here are just a few of the benefits of staying properly hydrated each day:

-Increases Energy: When you're dehydrated, your blood vessels become constricted, leading to low energy levels, fatigue and feeling tired during the day. Regularly drinking water throughout the day can help restore energy levels, so you feel energized and focused on activities.

-Helps Digestion: Drinking water helps keep bodily waste moving through food digestion without becoming impacted or backed up in your digestive tract. Lack of fluids can also lead to constipation or other digestion problems such as acid reflux and heartburn.
-Lubricates Joints & Muscles: Water plays a role in lubricating joints, tendons and muscles to prevent pain or irritation due to overexertion or lack of movement in these areas while exercising or working out. It also helps reduce inflammation when you have specific joint pains or muscular injuries due to its anti-inflammatory properties.
-Maintains Blood Pressure: Blood is mostly composed of water, so if you’re not consuming enough fluid during the day, then it might be harder for blood vessels to remain relaxed, which can lead to elevated blood pressure levels over time. As Harvard Health points out, even mild dehydration could be linked with high blood pressure levels, which might require medical treatment if left untreated for long periods of time

Signs of Dehydration

Being dehydrated can have a negative impact on your overall health and well-being, as well as make it more difficult for your body to perform at its best. It is important to stay hydrated by drinking enough water throughout the day, especially during periods of physical activity or when temperatures are high. Recognizing the signs of dehydration helps you ensure you get enough fluids.

Common signs of dehydration include:
-Dry mouth
-Headaches or dizziness
-Decreased urination and darker yellow urine
-Feeling thirsty
-Muscle cramps
-Dry, cool skin
-Irritability or confusion

If any of these signs are present, it is important to drink fluids right away. In cases of severe dehydration, seek medical attention.

How Much Water Should You Drink?

Your body needs ample water to stay hydrated and healthy. How much you need to drink depends on your activity level, health conditions, where you live, and the climate. In general, it’s recommended that everyone drinks at least eight 8-ounce glasses of fluids a day.

Water is essential for life — no living creature can survive without it. The human body comprises between 55 and 78 per cent water, depending on age and gender. Every single cell in the body needs water for energy production, temperature regulation, nutrient absorption and waste management.

Your fluid requirements depend on many factors: how old you are; your size; how active you are; where you live; your temperature; your medical conditions; and if you’re pregnant or breastfeeding. People with health conditions such as kidney disease may need to drink more or less than the recommended amount based on individual medical advice from their doctor or other healthcare providers.

When people are active for extended periods of time in hot climates without access to clean drinking water (through work in construction or farming), they may need significantly more fluids than someone with an office job who spends most of their day inside an air-conditioned building. If workouts felt harder before drinking water due to thirst or dehydration, there’s a good chance they’re not getting enough fluids daily — overall hydration is important too! Furthermore, caffeine from coffee or other drinks can count toward your total daily intake but note that excessive amounts are diuretic, meaning they will prompt urination which reduces hydration levels even further, so be sure to combine those with ample hydration throughout the day.

How to Stay Hydrated

Staying hydrated is essential to our overall health, as water is important in distributing energy and nutrients throughout our bodies. It is important to stay well hydrated to prevent dehydration, which can lead to headaches and fatigue. Proper hydration can also improve digestion and metabolism, allowing your body to absorb nutrients more efficiently.

To ensure you are well hydrated, aim for eight 8-ounce glasses of water or other fluids each day. However, individual needs may vary depending on age, gender and activity level. You may need to adjust your intake if you have a fever or are exercising vigorously in hot weather.

Here are some simple tips for staying well-hydrated:
-Carry a bottle with you throughout the day and make sure to refill it often.
-Choose beverages that are low in added sugars, like water or unsweetened tea or coffee.
-Eat plenty of fruits and vegetables since they provide natural fluid sources and important vitamins and minerals.
-Avoid excess sodium intake since it can lead to dehydration by increasing water loss from the body through urine production.
-Follow the 6-8 glasses rule (1 litre), however, feel free to adjust your fluid intake according to individual needs mentioned earlier in this post!

Hydration and Exercise

It is particularly important to stay hydrated during physical activity. Dehydration can cause fatigue and make exercise much more difficult than necessary. Water also helps lubricate your joints, allowing you to move more freely when exercising. Additionally, drinking water helps regulate body temperature by allowing sweat to evaporate and cooling us down during strenuous activities. Sense of thirst should be used as a gauge when trying to determine how much water is needed before, during and after exercise. However, individual perspiration rates will vary, so the amount of water consumed may need to be adjusted accordingly to stay adequately hydrated while exercising or engaging in any physical activity.

Hydration and Diet

Drinking enough fluids and maintaining optimal hydration is closely linked to a person’s diet. A balanced diet will include foods that are high in water content, as well as fluids and electrolytes. Healthy hydration also relies on eating the right combination of carbohydrates, fats, proteins and fibre, which can help keep the body hydrated and energized.

Carbohydrates are an important energy source for the body and can be found naturally in fruits and vegetables, whole grains, dairy products and beans. Eating more fresh produce, such as fresh fruits and vegetables, can add bulk to your meals while adding essential vitamins, minerals and fibre. Low-fat dairy products also provide essential nutrients needed to maintain healthy hydration levels.

Fats provide long-term energy storage for the body and are burned slowly during physical activity or when resting. Fats can be found in foods such as nuts, seeds, vegetable oils or avocados. Protein is essential for normal growth and development — it helps build muscles while providing long-term energy storage for demanding activities or periods of fasting or starvation. Protein sources include lean meats, fish, eggs or beans. You should try to get between 10 - 15 per cent of your daily calories from protein sources to ensure adequate hydration levels.

Lastly, fibre aids with digestion by slowing down its absorption into the bloodstream, so it doesn’t cause an overly rapid release of sugar into the bloodstream — this helps keep blood sugar levels stable throughout the day due to its low glycemic index rating (GI). High fibre sources include whole grains such as wheat germ or oats; nuts like almonds; seeds like chia; legumes such as lentils; dried fruit like dates; leafy green vegetables like spinach; root crops like beets; non-starchy elective veggies like broccoli; avocados; berried fruits like raspberries cranberries or blackberries among others good choices!

Conclusion: Benefits of Staying Hydrated

Staying hydrated is essential for optimal health. Not only does it help to keep our bodies functioning correctly, but staying hydrated offers many specific health benefits. Hydration helps to regulate body temperature, maintain the balance of electrolytes in our bodies and make sure that organs are properly nourished and can function at their best. Additionally, drinking enough water helps to flush out toxins and waste from our systems, improve digestion and provide the energy you need throughout your day.

In short, staying hydrated is an important part of every person’s lifestyle as it helps to ensure overall well-being and prevents many potential health risks. Make sure you are drinking enough water daily – eight 8-ounce glasses is the general rule of thumb – but the amount will depend on individual needs such as physical activity levels or environmental factors like heat or cold weather. Replacing sugary drinks with pure water is one easy way to stay hydrated without consuming empty calories or unwanted sugar. Or experiment with adding lemon, cucumber slices or other fruits to give your water a subtle flavour boost





Dr Saskia Kloppenburg Vieth Medical doscotr and holistic and complementary care practitioner

Consultant in General Internal Medicine (GMC reg. number: 7541548) and Specialist in Complementary Cancer Care
MBBS, MRCIM (Spain), MSc Homeopathy, MFHom, Master practitioner in Ericksonian Hypnotherapy and Neurolinguistic Programming, MSc in Nutrition

Integrated medicine Doctor and Holistic Medicine Practitioner


Private Complementary and Alternative Healthcare clinic.
1st Floor
185 Tower Bridge Road
United Kingdom
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