Water represents approximately 60% Water plays a vital role in the proper functioning of your body, contributing to body weight in adults. It regulates temperature, transports nutrients, eliminates waste, lubricates joints, and supports cognitive function. Yet, most French people don't drink enough water daily . This insufficient intake can lead to an imbalance known as dehydration , often linked to inadequate water consumption. Frequently overlooked, dehydration can have serious consequences for your health. Understanding the mechanisms behind it will help you adopt the right habits to stay fit and well-hydrated , whether you're active or sedentary.
What is water loss/water loss?
Water loss refers to the natural elimination of water by your body. Every day, your body loses between 2 and 2.5 liters of water through several channels: perspiration, respiration, urine, and feces. This process is normal and necessary for your well-being . physiological . This is an amount that can vary depending on your age and effort, although the daily average remains stable in adults.
Two types of elimination can then be distinguished:
- visible bodily fluids such as sweat or urine,
- insensible losses such as evaporation through the skin or exhaled water vapor.
These mechanisms intensify in cases of heat, exertion, fever, or poor lifestyle habits. Electrolytes (sodium, potassium, magnesium, chloride, etc.) play a key role in maintaining fluid balance . A deficiency can exacerbate the effects of dehydration. Excessive fluid loss can also disrupt nutrient absorption and impair your sense of physical comfort.
What is a water deficit?
A dehydration deficit occurs when the amount of water you lose is not compensated by sufficient intake. In other words, when you don't drink enough, this imbalance can develop gradually or occur suddenly.
Certain situations increase this risk:
- Age : children and the elderly are particularly vulnerable.
- The effort : sweating increases the elimination of water.
- Temperature: in the event of high heat or a heatwave, losses are greater.
This deficiency can lead to cellular dysfunction . Indeed, a lack of water affects the volume and structure of cells, disrupting their metabolic activity, decreasing energy levels , and weakening concentration , directly impacting mental performance. It can also overload the kidneys , which struggle to properly eliminate waste. Significant water loss can also disrupt blood circulation, thus affecting organ oxygenation.
What are the symptoms of dehydration?
|
Mild symptoms of dehydration |
Moderate to severe symptoms |
Serious consequences of severe dehydration |
|
Darker and less frequent urine |
Dizziness, Drop in blood pressure, Accelerated heart rate, Concentration problems , Decline in physical and cognitive performance . |
Kidney damage Poor temperature regulation, Electrolyte imbalances (excess or deficiency of sodium), Severe hypotension An altered state of consciousness, Permanent kidney damage can occur in cases of prolonged deficiency. |
How to recognize dehydration?
Skin fold : the skin takes time to return to its original position after being pinched.
Dry lips or dry eyes,
Dark or scanty urine,
A heaviness or mental confusion,
A decrease in perceived energy levels during the day,
Increased vigilance regarding unusual sensations can be helpful in order to act quickly.
How to prevent dehydration and fluid deficit?
Strategies for maintaining good hydration
Drink regularly , even if you don't feel thirsty, to stay properly hydrated. Make sure to spread your water intake throughout the day. Include water-rich foods in your meals: fruits, vegetables, soups, etc. Avoid alcoholic or overly sugary drinks, and choose a beverage suited to your needs. Aim for a balanced intake of minerals and water through a proper diet.
Hydration adapted to outdoor conditions
Remember to drink more in hot or humid weather, during prolonged exertion, in case of fever or digestive problems, and during air travel or at high altitudes.
When should you consult a healthcare professional?
It is necessary to consult a doctor in case of persistent or severe symptoms, in infants or dependent elderly people , during pregnancy , or in case of chronic pathology (kidney disease, diabetes, heart disease).
Why is it important to compensate for fluid loss during exercise?
During exertion, the body increases its temperature and produces sweat to cool down. This perspiration leads to a loss of water, but also of electrolytes essential for proper muscle function.
An hour of exertion can result in the loss of more than a liter of sweat , depending on the intensity and weather conditions.
If this is not compensated:
- Blood volume decreases , which reduces muscle oxygenation.
- Cramps or muscle aches may occur,
- Recovery time is increasing,
- Mental abilities can also be impaired.
It is therefore important to drink before, during, and after exercise. You should adjust your intake according to the amount of sweat lost, the intensity of the effort, and also the weather conditions. A balanced drink can then support your endurance and optimize your performance .
It is important that you stay sufficiently hydrated to maintain your effort and limit the risk of injury.
Average water loss can reach several liters depending on the individual , particularly during prolonged running or intense physical exertion. A good balance between water intake, rest, and nutrition is therefore essential for every athlete.
In conclusion, water loss is a daily, natural, and necessary phenomenon. However, when your intake doesn't compensate for your losses, an imbalance can occur, compromising the proper functioning of your body. Managing your water consumption effectively is essential for maintaining your health, vitality, performance, and physical condition.
By incorporating simple and regular habits, you can effectively prevent dehydration . Listen to your body, adapt your water intake to your activity and environment, and consult a doctor if you have any doubts: these are all good habits to adopt to stay well hydrated throughout the year.
Bonus: practical tips for staying well hydrated throughout the day
Drink a glass of water upon waking to kick-start the body.
Spread your water intake throughout the day, even if you are not thirsty.
Always keep a water bottle or flask within easy reach.
Making a habit of drinking with every meal is a good way to stay hydrated.
Monitor the color of the urine : it should remain clear.
Adjust your fluid intake according to the heat, the level of exertion, or your health status. During running or sports activities, anticipating fluid loss is essential. Also, remember to diversify your hydration sources with foods rich in fluids, such as fruits or soups.
Bibliography
Lafontan, M., Barbe, P., Galitzky, J., Berlan, M., Bouloumié, A., & Langin, D. (2015). Opportunities for intervention strategies for weight management: Global actions on fluid intake patterns. Obesity Facts, 8 (1), 54–76. https://pubmed.ncbi.nlm.nih.gov/25765164/
2. Jquier, E., & Constant, F. (2010). Water as an essential nutrient: The physiological basis of hydration. European Journal of Clinical Nutrition, 64 (2), 115–123. https://pubmed.ncbi.nlm.nih.gov/19724292/
3. Teixeira, V.H., Ferreira-Pêgo, C., & Lidon, S. (2024). Trends and missing links in (de)hydration research: A narrative review. Nutrients, 16 (11), 1709. https://www.mdpi.com/2072-6643/16/11/1709
4. Ayotte, D., & Corcoran, M.P. (2018). Individualized hydration plans improve performance outcomes for collegiate athletes engaging in in-season training. Journal of the International Society of Sports Nutrition, 15 , 27. https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0230-2
