How to hydrate your body: tips, treatments and natural tricks

Have you always believed that simply drinking water is enough to stay hydrated? Think again; internal hydration isn't always sufficient. Your body also needs external support to maintain its fluid balance.

In this article, we explain how to fully hydrate your body by combining water intake, diet, and natural beauty routines. Simple tips to avoid dehydration, stay healthy, and keep your skin radiant, day after day.

Why is it essential to hydrate your body?

The roles of water in the body: energy, circulation, regeneration

Water, which makes up about 60% of your body weight, discreetly nourishes your cells and supports every vital function . It plays a role in converting nutrients into energy and ensures the smooth flow of metabolic reactions. If there isn't enough, fatigue sets in and the body slows down.

Optimal hydration also ensures better blood circulation and the transport of oxygen and nutrients to your tissues . It also contributes to cell regeneration and facilitates the elimination of metabolic waste by the kidneys. It is thanks to this constant cycle that your skin remains radiant and your body maintains its natural defenses.

Signs of dehydration: fatigue, dry skin, headaches

One of the first warning signs is unexplained fatigue, often accompanied by a decrease in concentration. Dehydration also manifests itself through the skin: loss of elasticity , tightness, chapped lips, or a dull complexion.

Headaches and dizziness , sometimes attributed to stress and fatigue, can be the symptoms of intracellular dehydration (loss of water in cells).

These signals, even slight ones, should alert you and encourage you to drink more, especially during periods of high heat , illness or physical exertion.

Internal vs. external hydration: a winning combination?

The first, known as internal hydration, depends on what you consume daily: drinks, fruits, vegetables, herbal teas, or broths. According to this study , increasing your fluid intake not only improves skin hydration but also the skin's biochemical properties, such as suppleness and elasticity.

The second, external hydration, consists of acting directly on the epidermis by primarily applying... moisturizers (creams, oils or lotions) to limit transepidermal water loss.

By combining these two approaches, you help your body maintain a sustainable water balance , both internally and externally.

How to hydrate your body from the inside out?

How much water should you drink each day?

The classic rule of thumb of 1.6 liters per day for women and 2 liters per day for men is a good guideline. It's not far from the values ​​of reference provided by EFSA which recommends that adult women and men consume 2 litres and 2.5 litres per day respectively (20% of which should come from food).

Your needs therefore depend on your age and sex, but also on several other factors such as the level of physical activity, climatic conditions (heat, humidity) and your state of health (fever, pregnancy, breastfeeding, etc.).

So listen to your body: persistent thirst , a dry mouth or dark and infrequent urine are signals that indicate the need to drink more.

Hydrating foods to prioritize

Did you know that some foods are veritable "water reservoirs"? Here are a few examples:

• Cucumber (96% water content) and zucchini. They are perfect in salads or detox juices.

• Watermelon (92%) and melon, ideal in summer.

• Strawberries, oranges, and grapefruits hydrate and provide vitamins.

• Soups, broths and yogurts supplement your daily needs.

To increase the amount of fluids you consume daily, include them in your diet.

Reflexes in case of heat, sport or illness

In certain situations, your hydration needs skyrocket. When it's extremely hot, it's best to drink regularly , even if you're not thirsty.

If you're undertaking an intense or prolonged physical challenge, hydrate yourself before, during, and after the activity . You can lose more than a liter of sweat per hour, which requires appropriate rehydration.

Finally, in cases of fever, diarrhea, or vomiting, the risk of dehydration increases significantly, especially in children and the elderly . In these cases, fluid intake is crucial. Electrolytes are essential to compensate for the loss of mineral salts (sodium, potassium and magnesium).

Optimal hydration: water + electrolytes, broths, herbal teas

Drinking only plain water is not always enough, especially in cases of significant fluid loss . Your body needs fluids, but also mineral salts to function properly.

Indeed, electrolytes, such as sodium, potassium and magnesium, regulate muscle contraction and ensure balance in extra- and intracellular environments.

This is why hypotonic drinks and oral rehydration solutions (mainly for infants) are preferred in certain situations (sports, heat or illness, for example).

For example, you can replenish your mineral intake with Hydratis tablets . Specially formulated to support your daily hydration, they provide sodium, potassium, chloride and magnesium, as well as trace elements such as zinc and manganese.

Vegetable broths are also a solution. Homemade ones are an excellent source of minerals and vitamins that are easily absorbed by the body.

Infusions and herbal teas, on the other hand, hydrate while providing targeted benefits. You can, for example, opt for chamomile for its soothing properties or verbena to aid digestion.

How to hydrate the skin effectively?

Recognizing dry or dehydrated skin

Dry skin suffers from a persistent lack of lipids and is characterized by roughness, constant tightness, and sometimes itching. Dehydrated skin temporarily lacks water. It is dull, thin, and marked by fine lines. This distinction is essential for choosing the right skincare product and restoring the skin's balance.

Causes: cold, pollution, hot showers, age

Your skin is subjected to daily external aggressions that weaken its natural barrier :

• Climate: low temperatures, wind and even air conditioning dry out the epidermis.

• Pollution: fine particles damage the protective hydrolipidic film.

• Showers that are too hot: they remove the skin's natural oils.

• Age: Sebum and hyaluronic acid production decreases with age.

Daily hydration routine

A good routine helps to preserve skin hydration in the long term.

Weekly exfoliation to optimize

A gentle scrub once a week promotes better absorption of your skincare products. It removes dead skin cells that prevent creams from penetrating, stimulates microcirculation, and gives your complexion a brighter appearance. Ideally, use natural exfoliants (sugar, salt, kernel powder, etc.) and always finish with a generous application of moisturizer or lotion .

The best care and ingredients for well-hydrated skin

Key moisturizing ingredients: hyaluronic acid, urea, glycerin

Certain compounds have become indispensable in cosmetics when it comes to hydration. Hyaluronic acid , for example, can retain up to 1,000 times its weight in water, like a sponge. Cosmetic urea, for its part, not only hydrates, but also softens roughness and improves skin elasticity. As for glycerin, a true A natural humectant , it attracts water to the skin and helps keep it hydrated. These active ingredients are found in many cosmetic products, from light gels to rich creams.

Natural oils and butters: shea, coconut, sweet almond

Nature provides you with valuable allies to nourish and protect your skin:

• Shea butter: ultra-nourishing, it restores the hydrolipidic film and soothes tightness.
• Coconut oil: excellent for very dry skin, it deeply nourishes and protects.
• Sweet almond oil: softening and soothing, it is particularly suitable for sensitive and fragile skin.

These natural ingredients, applied after showering or bathing, help to trap water in skin tissues.

Skincare for very dry or sensitive skin

If your skin is sensitive or prone to extreme dryness, opt for targeted and soothing treatments. Balms enriched with ceramides help to gently strengthen the skin barrier, while the Emollient creams quickly soothe itching and provide immediate comfort. To minimize the risk of irritation, opt for fragrance-free formulas. And remember: consistency is key! A simple treatment applied daily will always be more effective than a well-formulated product used only occasionally.

Adapt your skincare routine to your skin type

It's important to select your products according to your skin type. Here are some guidelines to help you make your choices:

Don't forget any area: hands, feet, elbows, knees

Adequate hydration requires caring for the entire body, not just the face. Therefore, you should pay particular attention to areas that are often neglected.

Apply a nourishing cream to your hands several times a day , as frequent washing and cold weather weaken them. Moisturize your feet in the evening as well to prevent calluses. Don't forget your elbows and knees either. These areas are particularly thick and rough and deserve intensive moisturizing treatment, such as with shea butter.

Lifestyle & good habits to stay hydrated

Reduce irritation: lukewarm showers, humidifier, soft clothing

Your environment and daily habits directly influence your hydration. Opt for lukewarm showers rather than hot ones to preserve your skin's protective barrier. In winter, use a humidifier to counteract the dry air caused by heating . Finally, choose soft clothing made of cotton or natural fibers to minimize skin irritation.

Eat a balanced and anti-inflammatory diet

Your diet impacts the quality of your skin. That's why we advise you to focus on... Omega-3 and omega-6 fatty acids, found in foods such as oily fish, nuts, and flax seeds, are essential. Eat plenty of fruits and vegetables, preferably organic, which are rich in antioxidants, to neutralize free radicals responsible for cellular aging. Conversely, avoid excessive sugar and alcohol consumption , as these can cause inflammation and worsen dry skin.

Protecting your skin from the elements (sun, wind, pollution)

Even the best moisturizer isn't enough if your skin is constantly under attack. Always apply sunscreen as soon as the UV index is high. Opt for barrier creams enriched with wind and cold protection. Cleanse your body every night to prevent the buildup of particles.

FAQ - Your Frequently Asked Questions

How to quickly rehydrate your body?

In case of mild dehydration, drink small sips of still water combined with an electrolyte-rich beverage (broth, oral rehydration solution). In addition, rest and avoid excessively hot environments.

What best hydrates the body?

The combination of water, foods with high water content, and suitable cosmetic products remains the winning formula. Neither element alone is sufficient: it is their synergy that guarantees optimal balance.

What is the best natural body moisturizer?

Shea butter is one of the best natural allies for intense hydration. It deeply nourishes, repairs dry areas, and is suitable for most skin types. For a lighter texture, sweet almond oil is also very effective.

How to hydrate the body from the inside out?

Drink enough water, but also include foods rich in water (cucumber, citrus fruits, melon), limit alcohol consumption, vary your intake with herbal teas or broths and use moisturizing cosmetics.

Conclusion

Properly hydrating your body is essential for good health. From internal hydration (drinks, food) to external care (creams, oils, and tailored routines), every action counts in strengthening your natural defenses, preserving your energy, and enhancing the beauty of your skin. By following these tips and tricks, you're giving your body what it needs to function at its best. Your skin will thank you with its suppleness, radiance, and vitality!

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