Hydration: The Ultimate Health Guide


Drinking adequate amounts of water every day is essential for your overall health and wellness. Plain drinking water contains zero calories compared with sodas and other sugary drinks.

Hydrating with water, thus, helps to manage your weight. And it doesn’t end with weight management as regular hydration can boost many other facets of your health, too!

In this article, we will discuss how hydration can improve your physical and mental performance, boost your mood, make you shed pounds, and prevent headaches and other diseases.

As a bonus, we’ve included some simple tricks you can do that will make drinking water less of a chore!

But first, here’s the role of water in your body

Our bodies are essentially made up of 60 percent water. And this pretty much explains the importance of hydration.

Water plays a vital role in many of our bodies’ key functions including the transport of nutrients, hydration of cells, and proper circulation of blood.

Water also helps to lubricate our organs’ linings and regulate our body temperatures and serves as a shock absorber for our spinal cords and brains.

What’s more, water supports our kidney functions as well, which is important in the removal of waste, and the production of important hormones.

So, how exactly can you benefit from drinking water?

Because water is important for several bodily functions, adequate water intake plays a crucial role in many other health aspects.

Drinking lots of water each day will allow your body to function at its optimum capacity, promoting several health perks. Take a closer look at how regular hydration can translate to benefits:

Hydration boosts your physical performance

Our body loses water while performing body processes like sweating. Physical activities make us sweat a lot, so it is essential to replenish the amount of water we’ve lost.

Hydrating before, during, and after a workout can minimize exhaustion, and improve your physical performance, and prevent heat stress, which can lead to heat stroke.

Hydration improves your brainpower

Not only can proper hydration boost your physical performance but your cognitive powers, too!

Several studies also provided proof that water intake helps to significantly improve focus, sharpen memory, and enhance critical thinking skills both in adults and children.

So, if you want to ace an exam or an interview, keep a water bottle handy for sipping!

Hydration enhances your mood

Drinking water can also improve your mood! This claim is, in fact, supported by research. A study found that subjects who increased their water intake from 1.2 liters to 2.5 liters per day significantly felt less tired, confused, and sleepy.

Their counterparts, on the other hand, felt thirstier and experienced less contentment, calmness, and positive emotions.

Hydration makes you lose weight

Want to shed pounds? Drink more water. Hydrating well may help you achieve your fitness goals. Several studies provided evidence that increasing your water intake can result in weight and fat loss over time.

One study particularly discovered that pre-meal water consumption over a 12-week period, have a 44 percent greater rate for weight loss.

Hydration prevents and relieves headaches

One of the common causes of a headache is dehydration. It could even get worse as some people tend to experience migraines when they are dehydrated.

In many instances, drinking water eases headaches, and even migraines, too. So, make sure to regularly hydrate if you don’t want headaches and migraines bugging you.

Hydration protects your body against illnesses

Many people ask why is water important, and one that answers and justifies this is its role in disease prevention. Proper hydration plays a major role in preventing various health conditions.

It is essentially helpful in preventing the development of kidney stones, urinary tract infections (UTI), constipation, asthma, coronary heart disease, and even certain cancers.

How much water is enough?

Many of us know that we should drink six to eight glasses of water daily. But, our average water consumption actually depends on several factors, which include our age, gender, weight, and physical activities.

Athletes, for example, may be required to drink more water since they lose a lot of water when they sweat. On average, though, an adult needs to drink 1.5 liters of water every day to stay hydrated.

How to Drink More Water Every Day


Millions of people around the world are unfortunately dehydrated, with some even experiencing chronic dehydration.

Here’s the thing, though: While dehydration is rampant most especially today, and while it’s also possible that you are dehydrated, you can still do something about it!

By doing some simple tricks, you can actually help yourself drink more water so you can prevent dehydration, and reap tons of amazing hydration benefits.

So, here they are – the things that you can do to boost your water intake:

Invest in a quality water filter

water filter pitcher

Since experts strongly advise hydrating with water (and not any other kinds of fluids), it is important to keep your water safe for drinking.

Water filters are the go-to tools if you want to make sure that your water is clean and free of toxic compounds. What’s more, filtered water tastes better too! Such tools are definitely a worthy investment.

Buy a marked water bottle

Aside from water filters, marked water bottles are also a great purchase. Using drinking bottles that are marked with ounces will allow you to track your water intake, and reach your daily water goals.

Some water bottles are even marked with time, which proves to be very useful, especially when you often forget to drink up.

Keep your water bottle close to you

It will be easier for you to remember to drink up when the source is closer to you.

Place your jug, bottle or tumbler at your desk, near your bed, and on your kitchen counter where you can see and reach them easily, so you won’t forget to hydrate.

Add some fruit or veggie slices to your water

Many people are not very fond of chugging water for the simple reason that it is tasteless. But who says you can’t get creative? Take your hydrating game up a notch by throwing fresh fruit or veggie slices into the mix!

You can add slices of strawberries, lemon, cucumber, celery, and even herbs like mint and basil to your water for a more refreshing and flavorful drink.

Chug a glass of water after each restroom break

Make it a habit to replenish the water you lose every time you visit the restroom. After leaving the bathroom, swing by the kitchen to drink a glass of water. This trick will prevent you from feeling dehydrated.

Drink water before eating your meals

Chugging water before every meal will not only keep you hydrated but can even make you lose weight. Since water intake promotes the feeling of fullness, it’ll help suppress your calorie intake. This life hack is actually supported by research!

Download an app that tracks your water intake

Thanks to technology, tracking your water consumption is made easier, too! What’s more, it can even be fun!

You can download free mobile applications on your smartphone such as Daily Water and Drink Water Daily Reminder to record your water intake each day. These apps will also send you notifications and alerts to remind you to drink up!

Carry your water bottle during your workouts

Your body tends to lose more water when you perspire, so it is important to drink water before, during, and after your fitness routines.

Whether you’re working out at the gym, running or jogging outdoors, you always have to bring your water bottle with you.

Choose mineral water over sugary drinks and sodas

It may be tempting to savor on a cold glass of soda or iced tea, but these drinks are usually loaded with calories and added sugars. Experts believe that water is the healthiest hydration source.

Eat foods that are rich in water content

Finding it hard to drink enough water? Why not try to eat it? Many fruits and veggies are rich in water content, and you can start adding these water-rich yields in your grocery shopping list!

Some of them may even be your favorite! Fresh produce such as cucumbers contain 96 percent water, zucchinis have 95 percent, watermelon contains 92 percent, and grapefruits have 91 percent water.

You can even play around these fruits and veggies by following some tasty recipes that include them. What’s more, you can even enjoy their other impressive benefits aside from their hydrating properties!


Dehydration has many adverse effects such as bad breath, dry skin, muscle cramps, headaches, and even fever. It can also negatively affect your mood, energy, and cognitive performance.

If not immediately addressed, it can lead to more severe symptoms like seizures, and even fatal complications. Don’t wait for these symptoms take over. Prevent these negative effects by increasing your water intake daily.

By doing the simple tricks we mentioned above, you can improve your water consumption, and enjoy the wonderful benefits of proper hydration. Just remember that determination is key.

With your discipline and dedication, you’re sure to conquer your daily water goals!

1 comment

  • Anam

    Amazing information
    Thanku karmaeating for sharing useful tips
    Please would you write article about
    How we gain weight at home?

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