Water makes up about 60% of your body weight. It regulates temperature, transports nutrients, removes waste, and cushions joints. Even mild dehydration can affect mood, concentration, and physical performance.
How much to drink: General guidance is 8 glasses (about 2 litres) per day, but needs vary with activity, climate, and health. Thirst is a good indicator; pale yellow urine suggests adequate hydration.
Signs of dehydration: Dark urine, dry mouth, fatigue, dizziness. Severe dehydration needs medical attention.
Tips: Carry a water bottle, drink before you feel thirsty during exercise, include water-rich foods (cucumber, watermelon, oranges), and limit caffeine and alcohol which can increase fluid loss.
Related topics
- Wellness
- Nutrition
- Prevention