By The European Times | Created at 2026-07-18 16:47:08 | Updated at 2026-08-04 02:08:45
2 weeks ago
One of the simplest indicators of good hydration is the color of your urine
The norm of 30-35 ml per kilogram of weight does not apply to everyone
Water is not just a basic physiological need – it regulates absolutely every process in the body. The fluid surrounding the cells facilitates the transport of nutrients, intercellular signaling and the removal of metabolic waste products. With a lack of fluids, the body falls into a state of stress, which manifests itself through inexplicable fatigue, decreased concentration, a feeling of “brain fog” and a deteriorated skin condition. Even dehydration, amounting to only 1-2% of body weight, affects energy, mood and performance.
You have probably heard advice like “drink more water”. Technically, this is true. But it is not just about the amount of water, but about how the body absorbs and uses it. In order for water to truly hydrate cells, it needs electrolytes – minerals responsible for distributing fluids in the body. These include potassium, sodium, calcium and chloride. Without electrolytes, water never reaches its ultimate goal. You can add a pinch of salt to your glass, choose more highly mineralized water and ensure yourself with enough electrolytes through food.
Symptoms of dehydration
One of the simplest indicators of good hydration is the color of your urine. If it is light, your hydration is normal; if it is dark, you need more water.
Signs of fluid deficiency include, in addition to thirst, dry skin and mucous membranes, headaches, unexplained fatigue, decreased concentration, mild swelling and even a strong craving for sweets. Lack of water forces the body to go into storage mode: it slows down metabolic processes and worsens fluid circulation, retaining water wherever possible.
How to drink water
A common mistake is drinking large amounts of water at long intervals. This is not effective, because when consuming a large volume of fluid at once, the body cannot fully absorb it. This puts an additional burden on the kidneys, and the water is excreted from the body faster. It is more effective to drink water in small portions throughout the day. This helps maintain stable energy levels, provides better hydration of cells and prevents sudden changes in the general condition.
The body obtains water not only through direct intake – it also comes with food. Cucumbers, watermelon, berries, leafy vegetables and zucchini are especially suitable in the summer.
How much to drink
We know the recommendation to drink 2 liters of water per day. In fact, there are no universal values, since fluid needs depend on body weight, climate, physical activity, diet and stress levels. The formula for drinking 30-35 ml per kilogram of body weight serves only as a guideline. The need for water increases during intense exercise or hot weather, while consuming large amounts of fruits and vegetables means that you get some of the necessary fluids through food.
To not “forget” to drink water, use a few tricks to remind yourself: keep it in sight, drink it before every meal, make it tastier with lemon, strawberries, cucumber or mint.
Illustrative photo: pexels-alexeydemidov-10482146
