Good hydration is one of the most important aspects of the diet – drinking enough liquids to keep the fluid levels in the body topped up helps to ensure that all bodily functions are able to take place as normal. Here, lets looks at how much we need to drink, what kind of drinks to choose and the signs of dehydration.

Why do we need water?


Water is essential for many important processes to take place in the body. From our blood system carrying essential glucose, oxygen and nutrients to cells, to the kidneys getting rid of waste products we no longer want, water in the body is vital to allow these to occur. It also lubricates our joints and eyes, helps our digestive system function and keeps our skin healthy.

Drinking enough water each day is also crucial for many other reasons like to regulate body temperature, prevent infections, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood.

Look to water first!!

You should drink water every day. Most people have been told they should drink minimum 6 to 8 glasses of water each day. That’s a reasonable goal. However, different people need different amounts of water to stay hydrated.

Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty.

Other options!!

While plain water is best for staying hydrated, other drinks and foods can help, too.

  1. Fruit and vegetable juices, milk, and herbal teas add to the amount of water you get each day.
  2. Even caffeinated drinks (for example, coffee, tea, and soda) can contribute to your daily water intake. A moderate amount of caffeine (400 milligrams) isn’t harmful for most people. However, it’s best to limit caffeinated drinks. Caffeine may cause some people to urinate more frequently or feel anxious or jittery. Plus, be mindful of what you drink. Some choices may add extra calories from sugar to your diet.
  3. Sports drinks can be helpful if you’re planning on exercising at higher than normal levels for more than an hour. They contain carbohydrates and electrolytes that can increase your energy. They help your body absorb water.
  4. Energy drinks are not the same as sports drinks. Energy drinks usually contain large amounts of caffeine. Also, they contain ingredients that overstimulate you (guarana, ginseng, or taurine). Most of these drinks are also high in added sugar. According to doctors, children and teens should not have energy drinks.


Benefits of Hydration!!


  • Maintains the body Fluid balance.
  • Helps you to consume fewer calories.
  • Work as Muscles' fuel.
  • Helps you to have clear skin and free of wrinkles.
  • Helps in Kidney function.
  • Helps you to stay focus, concentrate and keep you


  • Remove tiredness.
  • Helps a hangover.
  • Helps in improving pounding headache.


If staying hydrated is difficult for you, here are some tips that can help:

  • Keep a bottle of water with you during the day. To reduce your costs, carry a reusable water bottle and fill it with tap water.
  • If you don’t like the taste of plain water, try adding a slice of lemon or lime to your drink.
  • Drink water before, during, and after a workout.
  • When you’re feeling hungry, drink water. Thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight-loss plan. Some research suggests that drinking water can help you feel full.
  • If you have trouble remembering to drink water, drink on a schedule. For example, drink water when you wake up, at breakfast, lunch, and dinner, and when you go to bed. Or, drink a small glass of water at the beginning of each hour.
  • Drink water when you go to a restaurant. It will keep you hydrated, and it’s free.


Signs of Dehydration!!


Some people are at higher risk of dehydration, including people who exercise at high intensity for too long or have some medical issues, are pregnant or breastfeeding, people who are trying to lose weight or if they are not getting enough fluids during the day.

  • You feel thirsty.
  • Dark yellow and strong-smelling pee.
  • Feeling dizzy or lightheaded.
  • Feeling tired, dry mouth, lips and eyes
  • Peeing little, and fewer than 4 times a day



Staying hydrated is extremely important for your overall health. It is recommended to drink at least 8-10 glasses of water per day to meet your hydration needs, but the water content of foods is often overlooked. 

You can consume a significant amount of water and meet your hydration goal by including foods that are high in water content such as watermelon, tomatoes, oranges, lettuce, and more. 

Stay hydrated and stay healthy.