Did you know drinking enough water daily is one of the easiest ways to keep your body well-hydrated and healthy? Hydration is vital to support your physical performance, constipation, and much more.

The human body mainly consists of water. As a percentage, it is nearly around 60%. So to maintain an adequate level of water content in their body males and females should at least drink 3.7 liters and 2.7 liters of water per day accordingly.

What are the benefits of drinking a lot of water?

As easy as it sounds, drinking water may be the easiest daily practice you could follow to keep your body in perfect health condition. Given below are some science-related wonderful facts found to be more interesting about drinking water for your overall well-being. Let’s dive in.

1. Hydration enhances your physical performance

This becomes an important part when it comes to heavy exercise. Your body starts showing noticeable dehydration signs even if you lose only 2% of your body’s water content. This will lead to increase fatigue, irregularities in your body temperature, and demotivation as well.

Furthermore, dehydration may cause physical and mental difficulty for you to engage in exercises. So keeping your body in optimal hydration conditions will prevent physical & mental difficulties and, protects you from harmful effects of oxidative stress during heavy exercises.

2. Relieve constipation

If you want to get rid of constipation forever, then remember to drink enough water. Why? Because constipation usually occurs as a result of irregular movements of your bowel and difficulty in passing your poo. But when you drink enough water it helps to soften poo and make them pass easier. This will reduce the chances of developing constipation in your body.

3. Help prevent and treat headaches

Do you know that having improper hydration conditions, may trigger developing headaches? Yes, that’s true. In some individuals, it may trigger migraine conditions as well.

Some research studies suggest that headache is one of the most common symptoms of a dehydrated body. Proving the above fact, some other studies have revealed that drinking water can relieve headaches and migraine as well in individuals. So if you are suffering from a frequent headache condition, try drinking more water, Maybe your problem is insufficient hydration.

4. Hydration positively affects your brain function

Hydration is a strong factor when it comes to your brain function. Even a slight loss of water between 1- 3% can impair your brain functionality. Studies reveal that dehydration has an impact on increasing the frequency of occurring headaches. Moreover, this can increase the risk of fatigue and anxiety in young people.

many other studies also have revealed that irrespective of age, from children to adults, dehydration has deteriorative effects on the brain, memory, and mood.

How much water should you drink a day?

How much water should you drink a day to stay well hydrated?

The average daily water intake is in between 2.7 and 3.7 liters in females and males. However, this differs based on your weight and activity level as well.

Here’s how it works:

First, you have to determine your body weight. Then for proper hydration in your body, the amount of water you should drink is approximately equivalent to your body weight (in kg) multiplied by 0.033.

And there’s no denying that your body needs extra water when it comes to physical activities, So if you are a highly active person remember to drink some extra water to keep your body well hydrated.

The main causes for loss of hydration in your body

The main causes for loss of hydration- Not taking enough water after water in body is lost through sweating, breathing, peeing and in cases like severe fever, vomiting etc.

Do you know that our body loses a considerable amount of water daily? The answer is yes. But how? Every day when you breathe, sweat, pee, and also through tears and saliva water goes out from your body. But unknowingly you replace the lost water by drinking different fluids and eating food. However, this is the normal scenario.

But there are some situations where you could lose too much water due to certain conditions such as,

  • Fever
  • Vomiting
  • Diarrhea
  • High frequency of peeing (may be due to certain medicines and illness conditions)

When you lose water due to the above conditions, your body’s hydration levels go bad and if you don’t take enough water then your body will get dehydrated. That’s not good. So how do you identify that your body is not well-hydrated? Let’s see.

Symptoms of de-hydration in adults

  • Often feeling thirsty
  • dark yellow colored pee
  • Dry skin and lips
  • headache
  • Dizziness
  • Muscle cramps
  • Less frequency of peeing
  • sunken eyes
  • Sleepiness
  • Rapid breathing

How to maintain proper hydration in the body?

Even though you are not used to maintaining proper hydration habits, you are not too late! Given below are some tips you could use to get back on track to keep your body well hydrated.

5 tips to stay hydrated

1. Hydrate first thing in the morning and before your meals

Try to maintain hydration in the morning, afternoon, and evening. As a habit drink at least two glasses of water first thing in the morning and a glass of water before every meal or snack. Starting meals with an empty stomach will make you eat faster with less chewing. therefore eating after drinking a glass of water affects.

2. Eat water-rich foods

Incorporate plant foods with high water content such as strawberries, watermelon, lettuce, spinach, celery, cabbage, etc. into your diet. Moreover, you can also include dairy foods such as yogurt, milk, and cheese as good sources of water to maintain your daily hydration needs.

3. Make hydration habits your enjoyment

You can try adding different flavors to the water you drink. This may include,

  • Water with ice cubes
  • Fruit flavored water
  • Warm water
  • Or just plain water

Experiment with drinking water with different methods, and choose what’s best for you. Make it an enjoyment, so that it will not become a burden for you. Sounds good right?

4. Keep track of your hydration habits

The easiest way to do this is by using a water-drinking reminder app or a top-rated hydration-tracking app (They are free on your phone’s app store). This will help you to remind the time you need to drink water and easy to keep track.

Or else you could also use a timer to remind you of the time you need to take sips. Choose the methods that fit you best and carry on!

5. Use a smart water bottle for hydration habits

This is a modern-tech approach that you can easily use to maintain your hydration habits. For example, you could use HidrateSpark PRO, Aquio IBTB2BB, ICEWATER 3-in-1, etc for this purpose. Each water bottle has different techniques to track the amount of hydration your body needs while keeping track of the level of your body’s activities.

How to choose the best type of water for your health?

As we discussed earlier, the Human body is made up of more than 60% of water. Water is available in the blood, muscles, digestive juices, urine, etc. Since your body can’t store water you need to supply fresh sips of water every day to replace the water lost through urination, respiration, sweating, etc.

So, to supply fresh water daily and maintain the proper hydration levels in your body, you need to drink the best quality water for your body. Here we will discuss different types of water and what their health benefits are.

  1. Structured water
  2. Tap water
  3. Mineral water
  4. Spring water
  5. Distilled water
  6. Alkaline water

Which water is safe for drinking?

In this aspect, the most important factor to consider should be its composition. before making any decision consider the following factors whether,

  • Do you like its taste
  • Cost-effectiveness
  • Convenience

Based on science-related facts, you can consider mineral water, structured water, and spring water as safer and healthier options for your body as they consist of essential minerals which are needed for your body.

Filtered water is also considered a safer option. But filtering removes both contaminants and minerals in them making it less healthier.


Healthy food is one of the ultimate factor for healthy long-lasting life. As a Food scientist who completed BSc (Hons) Degree on Food Science and Technology, I like to use my knowledge in food science to help people. I'm interested in each and every topic related with modern food related health problems because it is the leading factor for most of the health problems today. So I would like to direct my efforts in educating people to lead a healthy life with healthy meals.

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