Drink water: The importance of staying well hydrated

Drinking water is a fundamental need for the human body. Like breathing or eating, proper hydration is key to proper body function. However, many of us are not fully aware of how important it is to maintain adequate water intake to prevent health problems and improve overall well-being.

In this post on the Ribera Group’s health blog, we will explain what water does for our body, the recommended daily amount of water to ensure good health and well-being, and some basic tips to help ensure proper hydration.

What water does for our body
Water positively contributes to numerous essential bodily functions. These include:

Regulation of body temperature.
Transportation of nutrients and oxygen to cells.
Elimination of toxins through urine and sweat.
Lubrication of joints and tissues.
Prevention of fatigue and maintenance of energy.
Dr. Roberto Díaz Luaces, head of the Emergency Department at Ribera Polusa Hospital (Lugo), explains that dehydration can affect the body’s electrolyte balance, which is key to muscle and nerve function. Adequate hydration helps prevent problems such as headaches, fatigue, and the risk of urinary tract infections.

How much water should we consume per day?
Generally, it is recommended to drink around two liters of water per day, which is equivalent to eight glasses. However, the optimal amount varies depending on factors such as weight, age, physical activity, and ambient temperature.

Dr. Díaz Luaces suggests a more precise formula: 50 milliliters of water per kilogram of body weight. He also reminds us that this amount does not need to come entirely from water, as other foods and beverages, such as fruits, soups, or herbal teas, also contribute to hydration.

Signs of insufficient hydration
The body sends clear signals when it needs more water. Some of these include:

Intense thirst.
Dark-colored urine and small amounts of urine.
Dry mouth and skin.
Fatigue and dizziness.
Frequent headaches.
Five tips for staying well hydrated
Always carry a water bottle with you to remind yourself to drink throughout the day.
Increase your consumption of water-rich fruits and vegetables, such as watermelon, cucumber, and oranges.
Set reminders on your phone to drink water regularly.
Choose water instead of sugary or caffeinated beverages, as these can cause dehydration.
Drink more water on hot days or when exercising to compensate for fluid loss through sweat.