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Hydration vs Dehydration

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  • Hydration vs Dehydration
  • Article by  Dominika Zielińska

    When we think about nourishing ourselves, we often forget about proper hydration
    of the body… and after all, water is essential for the proper functioning of the body. Water should constitute 50 – 65% of body weight depending on many factors, including sex and age. 

    How much water should you drink?

    It is assumed that per 1 kilogram of body weight we need 30 ml of water per day. Thanks to this you can now easily calculate how much you should drink a day.

    E.g: A person weighing 70 kg should drink 2.1 liters of water daily. (70 kg x 30 ml = 2.1 L)

    When should you drink more water?

    Our system regulates the water content in our body every day, but there are situations in our lives, in which we need more water. These are among others: 

    • high physical activity, competitive sport
    • fever
    • diarrhea, vomiting
    • taking thermoregulators or diuretics
    • being in a country where there temperature is always high

    What happens if this water runs out in our body?

    • dizziness
    • muscle pain, cramps
    • abnormal heartbeat
    • abdominal pain
    • constipation
    • drop in blood pressure

    How easy is it to recognize dehydration?

    The color of urine is provides information for us and tells on how dehydrated or hydrated we are.

    picture from „Nutrition Guide – True Sport USADA” p. 25. 

    What liquids to choose?

    It is best to consume non-carbonated mineral water, but you can also choose weak herbal infusions and weak tea without sugar. A good source of water is fresh fruit
    and vegetables or 100% fruit/vegetable juices without added sugar that provide additional nutrients, especially vitamins and minerals.

    Good advice!

    Do not wait until you feel a dry throat… Drink water, maintain a constant level
    of hydration and enjoy the well-being all the time! 

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