I know you are aware of how essential water is. However, I am also sure that you often forget the importance of this simple, cheap and quick habit. This may be the simplest health tip we will give in the entire history of Bold, but at the same time, it is one of the most important.

Remember your science lessons at school? Life on our planet originated in water. 75% of our lean body mass contains this substance, and 40% of our fat as well. The Earth is blue because of the amount of water.

So, without water, there is no life. If you don't drink enough, you'll probably survive for a long time. But your quality of life will be much better with adequate hydration.

How many liters of water should I drink per day?

If you've heard that the ideal amount of water is two liters per day, you should know that this is a myth. There's a simple calculation to find out:

Your weight X 35ml = ideal amount of water

It's simple to understand. Imagine a person weighing 100 kilos drinking the same amount of water as someone weighing 50 kilos. It doesn't make sense, right? The need varies according to each person's body.

Hydration + healthy eating + physical exercise = healthy health

The triad of good nutrition, the right amount of water and an active lifestyle is powerful for your well-being and health. Each of these pillars complements the other. Hydration is essential for those who have an exercise routine, since we eliminate more liquids when we play sports or train.

As for your diet, you can include foods with a high liquid content (we have included a list at the end of the article). This way, you can supplement your daily fluid intake more easily.

With a balanced diet and a hydrated body, the results of physical exercise will be enhanced. In addition, you will have more energy. You will understand the reasons for these statements better in the following topics.

6 benefits of drinking water

We often doubt how much water can benefit us. To help you incorporate this good habit once and for all, we are going to list and explain six advantages of drinking the right amount of water. We are sure that you will be encouraged.

1. Improves blood circulation

Much of your blood is made up of water. When you forget to hydrate yourself, your blood becomes more viscous, i.e. thicker, which makes blood circulation more difficult.

Dehydration also causes a drop in pressure, which makes it difficult to irrigate the tissues.

2. Controls body temperature

The body's most common mechanism for regulating temperature is sweat. When the temperature is high, due to heat or exercise, sweating is the way our body enters homeostasis (balance between the temperature inside and outside the body).

However, when the body is not sufficiently hydrated, this process is compromised and can cause several problems. Among them:

• Heat stroke
• Fatigue
• Hypokalemia (decreased blood volume)
• Hypoglycemia (low blood sugar)
• Hyperthermia (high temperature).

3. Improves kidney function

The kidneys perform several important functions. Water is essential for them to perform their detoxification tasks in the body, maintain water balance by eliminating excess salts, water and electrolytes and even produce hormones. Erythropoietin (participates in the formation of red blood cells), vitamin D (helps absorb calcium) and renin (essential in regulating blood pressure) are the hormones that need water.

You also avoid reciting that verse by Drummond, “there was a stone in the middle of the road”. Kidney stones are one of the most painful problems. There are other factors besides poor hydration that can cause them, but water helps a lot in prevention and treatment.

4. Helps in the transportation of nutrients

Have you ever heard that phrase that we are like plants, we need water and sunlight to survive? It's true, the importance of sunlight will be discussed later, but we'll show you why water is so important for transporting nutrients now.

Most of the blood plasma contains water. It is responsible for transporting nutrients throughout the body, as well as taking what needs to be eliminated to the right places.

Therefore, a hydrated body has this mechanism fully functioning.

5. Concentration

Everything in the body needs water, including our neurons. Without nutrients being properly absorbed by your body and toxins being eliminated, your concentration tends to drop. Another reason is that good circulation is also essential for keeping your reasoning at full speed.

6. Energy

I have good news. Maybe it's not hunger, but thirst. As you've seen, the body needs water to function properly. Without hydration, several functions are impaired. Fatigue can appear because without water everything tends to go wrong, including the enzyme action, which is essential for having energy, which is slowed down.

In situations of extreme dehydration, even simple activities become impossible.

How to Know if Your Body is Dehydrated

The pee test is a surefire way to test your urine. The darker it is, the less hydrated your body is. Being extremely thirsty is also a sign that you should have had a glass of water a long time ago.

Here we are addressing mild cases, but in more severe situations of lack of water, the person may even experience tachycardia.

Other signs:

• Dry mouth and skin,
• Sunken eyes,
• Absence or little production of tears,
• Decreased sweating,
• Headache,
• Drowsiness,
• Dizziness,
• Weakness,
• Tiredness
• Increased heart rate.

Tips for staying hydrated throughout the day

Although drinking water is cheap, easy and quick, we forget this action that should be automatic. To help you keep your body hydrated and healthy, follow our tips.

1. Always carry a reusable bottle

Every time you look at it, you will remember to drink water. For those who work sitting down at a desk, leave it on top.

2. Use apps with reminders

Technology can help us build the habit of drinking water. Instead of just receiving notifications with likes and comments, you will receive reminders to stay hydrated. For those who are more analog, creating notes on post-its also works well.

3. Add foods rich in liquid to your menu

Hydration isn't just about drinking a glass of water. Adding liquid-rich foods helps a lot and makes it more fun to drink the right amount of water.

Foods with high water content:

• Watermelon (92%)
• Strawberry (92%)
• Peach (89%)
• Raspberry (87%)
• Pineapple (87%)
• Cucumber (96%)
• Zucchini (95%)
• Tomato (94%)
• Carrot (88%)
• Lettuce (96%)
• Spinach (92%)
• Cabbage (93%).

Juices are also an option, as are coffee and tea. Just be careful not to overdo it with sugar.

Until the next text and stay hydrated, always!