Hydration is often cited as one of the essential pillars of a healthy lifestyle. Yet, it remains underestimated in our daily lives. Invisible and easily forgotten, good hydration is nevertheless crucial for the proper functioning of both body and mind. So, how can one stay well-hydrated? In this article, we will guide you through understanding the basics of water intake with tips for achieving it daily.
What is fluid intake?
Fluid intake is the total amount of water we consume daily, whether through drinks or food.
It's important to know that the main sources of water are beverages such as water, tea, coffee, refreshing drinks, but also fruits and vegetables. Indeed, most vegetables contain between 90 and 95% water.
Fluid requirements according to age and lifestyle
Fluid requirements in adults
For adults, the water requirement is between 2.5 and 3 liters for men and between 2 and 2.5L for women. However, this doesn't mean that's the amount you need to drink, as the fruits and vegetables you eat daily help you meet this need.
It is estimated that you still need to drink between 1.5 and 2L of water per day (for women and men respectively), which is more achievable. These figures are not fixed; they depend on various factors. The amount of water needed will be influenced by the climate, physical effort, and diet. Therefore, you will need to drink more if you live in a hot climate, exercise, or eat salty or protein-rich foods.
For women, during pregnancy or breastfeeding, fluid requirements are also higher. During pregnancy, we recommend drinking 1.5L of water per day, in addition to food, and 2L for a breastfeeding woman.
Fluid requirements in seniors
In seniors, the need for hydration is just as important. Taking medication, for example, is a factor to consider and requires increased hydration.
Moreover, certain physiological changes affect the hydration of older adults. Indeed, the risk of dehydration is higher and the sensation of thirst decreases with age. Most of the time, renal efficiency is reduced, and the urge to urinate comes more quickly. Therefore, it is necessary to drink more water to compensate for these losses.
Controlled hydration helps you avoid certain complications such as hypotension/hypertension, fatigue, kidney problems, or urinary tract infections. It is therefore important to drink water regularly, even if you don't feel thirsty.
Fluid requirements for athletes
During physical activity, water intake must be higher, notably due to perspiration and the loss of 1% of body water mass, which already has negative effects on athletic performance (this represents about a 10% decrease in physical and cognitive performance!).
This is why it is recommended to increase your water consumption before exercise and continue to drink approximately 200 mL every 20 minutes during activity, supplementing with an electrolyte-rich drink to provide all essential mineral needs. It is recommended to consume between 500 and 800 mL of water per hour of effort depending on weather conditions, your profile, your perspiration, etc. Don't forget, rehydration after your session is essential to properly recover and recharge your water and electrolyte reserves!
How to distribute your fluid intake throughout the day?
Throughout the day, drinking regularly is key. The goal is to drink at fairly regular intervals, even if you don't necessarily feel thirsty. However, it is advisable to avoid consuming too much water before going to sleep to avoid waking up with an urgent need.
The most common mistakes are drinking too little or too much at once. The sensation of thirst indicates that the body is already in a state of dehydration, so it should be avoided if possible. Moreover, drinking too much can overload the kidneys and thus cause an electrolyte imbalance in the blood.
To make your hydration effective, you must therefore listen to your body and always have water nearby to be able to drink regularly throughout the day. To facilitate your water consumption, you can also vary your different sources of hydration.
Ultimately, Hydratis tablets help you facilitate your hydration thanks to their different flavors, electrolytes, and trace elements they contain, which are essential for daily life.
Calculating your fluid intake: an estimate adapted to your daily life
To help you estimate your necessary water intake, there are different methods. The simplest involves a quick calculation: you should drink approximately 35 mL of water per kilogram of body weight. For example, a person weighing 80kg would therefore need 2.8L per day. If you engage in physical activity, you can add between 500mL and 800 mL per hour of exercise depending on the intensity. If you wish, you can also visit our online hydration diagnostic on our website, where you will find recommendations on the amount of water to consume daily.
There are also apps like Chron’eau or Hydro Coach which can help you track your daily water consumption.
Hydration is important for the proper functioning of our body and mind, and simple methods are available to optimize your water intake. These tools are personal and will depend on your activity, diet, and age, which is why it is important for you to personally define your daily fluid needs.
Hydratis is here to help you, thanks to our tablets that promote optimal hydration in all circumstances!
