The benefits of good hydration

Between the brain and water, it is better not to put a finger. For a good level of performance, the proportion of water in the brain must be constantly maintained at 80 or 85 %. By hydrating properly, blood circulation to your nervous system is optimized, which improves oxygen supply to the brain, optimizes the functioning of neurons, nerve cells, which in fine influences the performance of cognitive functions.

Given the astronomical amount of tasks it controls every second, your brain needs to be sufficiently and continuously hydrated. A very small dehydration is enough to reduce the effectiveness of memory functions, concentration functions, self-control functions, etc. When dehydration persists, it can cause shrinkage of the brain and disrupt the quality of reasoning, logic, and reactions.

The benefits of water on mood

Most people have come to realize that mood is a vital component in the machine of performance and in the quality of socio-professional relationships. It is no secret that irritability can increase simply because lunch has been delayed. Yet, few understand the importance of fluid dynamics in regulating mood. A dry throat is sometimes the reason for a day marked by depression and anxiety.

Indeed, hydration influences the release of dopamine and serotonin as well as cortisol. Depending on their proportion, these hormones play a crucial role in emotional balance. By going without drinking water for a long time, you risk causing an excessive release of cortisol, which is the stress hormone.

The benefits of water on physical performance

Dehydration is sometimes the hidden cause of physical exhaustion. During your physical activities, you will gain a lot by hydrating consistently. This allows you to preserve your energy and avoid lethargy. Indeed, the muscles that depend on body movements are composed of nearly 80 % water. Hydration affects contraction and thus the performance of muscles.

Moreover, since physical movements also put stress on the joints, hydration will also play its role at this level, as they are covered with a liquid envelope. And it should not be forgotten that sweating during physical efforts accelerates the rate of dehydration.

According to calculations, one can lose up to 10 % of body mass through sweat during a workout. That is why it is generally recommended to drink nearly 0.5 L of pure water before starting any sports exercise session and to continue hydrating intermittently throughout the training.

How much water for good hydration?

All calculations made, it can be said that an adult should drink about 1.5 L of pure water per day. Without dismissing the reliability of this figure, it should be specified that, in absolute terms, the ideal amount of water to drink daily per individual is a variable data. Various factors must be taken into account for the calculation. For example, one should consider:

• the level of physical activity and muscle exertion;
• the level of neuron exertion;
• the ambient temperature in your usual living and working environment;
• age;
• gender.

Thus, the value of 1.5 L of water per day can be maintained as an average for adults while noting that some people may exceed this limit if they sweat a lot or exert their neurons too much or if they live in a particularly hot climate.

That is why the summer season is one of the seasons when it is necessary to hydrate the most. And if you notice signs of dehydration after consuming 1.5 L of water in a day, you need to drink. These signs vary depending on the time of day and your professional activity. They can present themselves in the form of:

• a dryness of the mouth or tongue;
• an unpleasant breath;
• the feeling of heat;
• urine that is too dark or has a too strong odor;
• headaches;
• muscle cramps;
• poor concentration;
• feelings of dizziness;
• feelings of fatigue and exhaustion;
• etc.

Effective hydration: What drinks to avoid?

To begin with, it is worth recalling that the best way to hydrate is to drink plain water, without additives. Indeed, many have adopted refreshing and thirst-quenching drinks that represent a trap, given their pleasant taste.

However, it should be known that these drinks sometimes contain depressing amounts of sugar. It is known that sugar reduces the ability of cells to absorb water. For every sugary drink consumed, one must ensure to drink water to facilitate the elimination of sugars by the kidneys for effective hydration.

It goes without saying that true hydration should primarily be based on tap water after filtration, of course. A secondary place will be given to other drinks such as milk, tea, infusions, coffee, plant-based drinks, etc., knowing that they should not be abused.

Indeed, so-called diuretic drinks should not be consumed in excess. This includes green tea and coffee, for example. This type of drink easily stimulates urinary secretion and causes a greater loss of water than the amount of water consumed, which is bad for the body. So know how to choose the right drinks to hydrate yourself.

And if you consume drinks that stimulate urinary secretion, remember to drink enough water to compensate. In any case, never replace water with tea, coffee, or sodas. You will achieve the opposite effect.

Furthermore, for those who have difficulty resisting the sparkling effect of sweetened soft drinks, sparkling waters are an excellent alternative for good hydration. However, it should be noted that this type of water contains carbon dioxide and may cause bloating, gastric reflux, and other digestive problems in some people.