Why Hydration Is Important for Your Body

Water constitutes approximately 60% of the body weight and is involved in almost every body function that keeps you alive. Hydration is having sufficient water in your body to aid in digestion, temperature regulation, joint movement, and nutrient delivery. Without adequate hydration, the body can’t function efficiently at these basic levels. Mild dehydration, defined as a loss of 1-2% of body fluids, can have an impact on your energy, mood and concentration. Water is not just to quench a thirst. It’s about providing your body the nourishment it requires in order to perform daily.

What Happens Inside Your Body When You’re Hydrated

Water is essential for all cells, tissues and organs to function properly. Blood consists of about 90% water, so maintaining hydration is essential to the proper functioning of the circulatory system. Water also acts as a temperature regulator, by sweating, as a shock absorber for joints, and as a protective for sensitive tissues such as the spinal cord.

The more water you drink, the better your kidneys will work to remove waste from your body. Food is broken down more easily in your digestive system. Your brain even needs proper hydration in order to pass electrical messages between neurons. Put simply, water is not a “bonus” fluid that is added on an “as needed” basis. It’s an essential that your body needs to operate.

Signs You Might Not Be Drinking Enough Water

There are a lot of people who have mild dehydration and are unaware. Signs may be small in the beginning but accumulate overtime. These are symptoms of dehydration:

• Constant tiredness despite getting a good amount of rest at night
• Dry mouth, lips or skin
• Dark yellow urine instead of pale yellow
• Headaches with no known cause
• The inability to focus or think clearly (brain fog)
• Feeling dizzy or lightheaded when standing up
• Constipation, or irregular digestion.

Several of these symptoms occur frequently, if you do, it might be a good idea to look at your daily water intake more closely. Thirst is a late indicator: By the time you feel thirsty, you may already be a bit dehydrated.

How Hydration Affects Your Energy and Mood

Dehydration isn’t only thirsty. It can sap your energy and impact your emotional state. Even if you have lost a little of the fluids, you will be irritated, less alert and less motivated, studies prove it.

This is because your brain reacts to hydration levels more than any other part of your body. As the water level falls, this blood flow to the brain may become impaired, which can make it difficult to pay attention or think clearly. Many people think that this fatigue is due to the need for caffeine or sugar, but it is actually the need for water.

Have you ever found yourself feeling tired in the afternoon and immediately grabbing a cup of coffee? If so, sipping a glass of water before coffee could be a good idea. This is a small but important adjustment that can have a big impact on your level of alertness and stability.

The Role of Water in Physical Performance

From regular exercise to a hectic day, water has a direct impact on physical performance. Water accounts for a considerable amount of the muscle mass and with only a slight lack of it, the muscles may cramp, grow tired and become weaker.

Exercise causes your body to lose water in the form of sweat. Without this fluid, your heart will need to pump more blood and your body temperature may increase more rapidly. Hence, athletes and trainers promote the importance of drinking water before, during and after training.

These effects are not limited to athletes. When you’re not properly hydrated, even simple daily activities can be more exhausting, such as walking, cleaning, or standing for long periods. Your muscles and joints can move more freely when you drink water regularly over the day.

Hydration and Long-Term Health Benefits

There are other important reasons for drinking water besides the immediate effects. Hydration keeps the toxins and wastes in the kidneys flowing and prevents kidney stones and urinary tract infections. It also promotes healthy skin through retaining its elasticity and reducing dryness.

Water is also involved in weight management. Feeling hungry may be a sign of low fluids and people may eat when they need fluids rather than food. Eating in front of a glass of water can also assist in portion control as it will help provide satisfaction.

Also, drinking water aids heart health. Drinking enough water will keep the volume of blood in your body normal, making it easier for your heart to circulate blood around the body. This helps to prevent overuse of your cardiovascular system over time.

Simple Ways to Stay Hydrated Throughout the Day

It doesn’t take a sophisticated routine to build good hydration habits. If you’re looking to move water, small, steady adjustments are better than big, sudden ones. Try some of these practical ideas:

• Have a reusable water bottle with you as a reminder.
• Have a glass of water as soon as you get up in the morning
• Fill your plate with water-rich foods such as cucumbers, watermelon and oranges.
• Make phone reminders – if you tend to forget to do something
• Water for physical activity before, during and after exercise
• If possible, opt for water rather than sugary beverages

There is no one-size-fits-all when it comes to how much water to drink, as the amount you need will vary based on other factors such as activity level, climate and health. One guideline used is to try for pale yellow urine, not necessarily drinking a certain number of glasses of water.

Final Thought

One of the easiest, yet overlooked, health principles is hydration. It can have more subtle impacts on your energy, mood, performance and long-term health and well-being than you realize. The good news is that it’s not a drastic lifestyle change to improve hydration. It can make a big difference over time if you make small, consistent changes, such as drinking water first thing in the morning, or keeping a bottle of water around.

If you feel tired, have a headache, find it hard to concentrate, or have other symptoms, your body is telling you it needs water. By learning to identify these signs and respond, one might feel better every day. Maintaining hydration is simple, just needs attention, and needs to be done consistently. After it becomes a habit, you’ll find you’ll see the benefits in ways you’d never thought of.