What you need to know about hydration

Hydration is the process of replacing the water we lose each day through sweating, going to the bathroom, and various other processes. Because water supports almost every system in the body, drinking enough fluids is required for feeling well and functioning at your best.

Why hydration matters

Water makes up over half of the human body and plays a role in temperature control, digestion, joint lubrication, nutrient transport and brain function (1).

Even mild dehydration has been linked with tiredness, headaches and reduced concentration.

Understanding dehydration

Dehydration occurs when fluid losses are not replaced. Studies show that a loss of as little as 2% of water can impair physical and cognitive performance (2).

And, it is worth mentioning that thirst is not always an early warning sign, so relying on recognising this signal alone may not be enough.

A simple and easy way to monitor hydration is urine colour. Pale, straw coloured urine usually indicates good hydration, while darker urine suggests the need to drink more fluids. Look up a urine colour chart.

How much fluid do we need?

General guidance suggests around 2L of fluid per day for adults (3), with higher needs in hot weather or during intense physical activity.

Please note that fluid requirements vary depending on age, body size, activity levels, climate and health status, so individual needs can be very different from person to person.

Hydration throughout life

It is thought that children are generally more vulnerable to dehydration as they may not always recognise or communicate their thirst.

Regular access to drinks and encouragement to drink is important, especially in warm conditions. Older adults may also have a reduced thirst response and may need reminders and support to drink regularly (4).

Fluids, food and electrolytes

Hydration does not come from water alone. Milk, caffeine free (herbal) teas, fruit juices and water rich foods like fruit, vegetables and soups all contribute to daily fluid intake.

Electrolytes are also needed to help regulate fluid balance and are especially important during heavy sweating or prolonged exercise (5).

How do electrolytes help with hydration

Electrolytes rehydrate the body by acting as charged minerals (like sodium, potassium, calcium) that attract and help cells absorb water through osmosis, regulating fluid balance inside and around cells (6), which water alone can't do effectively, especially after sweating; they maintain nerve signals, muscle function, and prevent cells from being dehydrated, ensuring water is directed where it's needed.

A note on caffeine and hydration

Caffeine is often associated with dehydration. But, for most healthy adults, moderate intake can still be hydrating (meaning more water is taken in rather than lost).

Very high caffeine intakes may require more non caffeinated beverages to offset those lost in increased urination (that high caffeine intake can induce) (7).

Why is too much sodium a bad thing?

Having too much sodium is bad for hydration because it disrupts the body's essential water balance, leading to a state of dehydration as the body attempts to manage the excess salt (8).

Here is a breakdown of why this happens:

Osmosis and water balance: The body maintains a delicate balance of sodium and water in and around its cells. This balance is governed by osmosis, the movement of water across cell membranes to level out concentrations of solutes (like sodium).

High sodium concentration: When you consume too much sodium, the concentration of sodium in your bloodstream and the fluid outside your cells increases.

Water pulled from cells: To restore balance, water is drawn out of your cells and into the bloodstream and extracellular spaces via osmosis. This movement shrinks the cells, particularly affecting the brain and muscles.

Dehydration and thirst: The loss of water from the cells triggers intense thirst as the brain signals the need for fluid intake to dilute the excess sodium. If you don't drink enough water to compensate, your body becomes dehydrated at a cellular level, even when you feel you have consumed enough fluids overall.

Fluid retention and blood pressure: The body also tries to retain more water to dilute the excess sodium, and this increases overall blood volume and can lead to fluid retention, swelling, and high blood pressure.

Sport, physical activity and hydration

Exercise increases fluid and salt losses through sweat. Water is suitable for moderate activity, but longer or more intense exercise may benefit from drinks containing electrolytes and some carbohydrate to help replace losses (9) and support performance, especially in warmer climates.

Building healthy hydration habits

Drinking regularly throughout the day, carrying a refillable water bottle, including drinks with meals and choosing water more often can help make hydration routine.

Helping children and older adults to drink regularly is especially important, as hydration needs change across these groups.

Try Flaska: Flaska water bottles stand out primarily due to their unique range and technology use, which changes the molecular structure of water to resemble natural spring water.

Main takeaways: Why is it important to consider hydration habits every day?

Daily hydration is vital because water is crucial for almost every bodily function, helping regulate temperature, transport nutrients, lubricate joints, remove waste, maintain brain function, and prevent issues like constipation, kidney stones, and fatigue.

Since your body is mostly water, consistent fluid intake is essential for proper organ function and overall health.

Recommended products

Ancient and Brave True Hydration: Electrolyte blend supporting daily hydration, minerals and cellular fluid balance.

Viridian Potassium and Magnesium Citrate Powder: Potassium and magnesium powder supporting muscles, energy and hydration balance.

Mystic Nature Celtic Sea Salt: Unrefined sea salt providing natural minerals to support hydration.

Kiki Health Ionic Electrolytes: Liquid trace electrolytes supporting rapid absorption and cellular hydration.