Hydration: tips and tricks for taking care of your body

Hydration is an undeniable necessity for staying healthy and boosting our energy . However, it's important to understand the role of water and know the best strategies for proper hydration. That's why we're going to discover its benefits through this article!

What is the role of water in our body?

Water has many essential functions for our metabolism. For example, it is the main component of blood, which is used to transport oxygen and nutrients throughout the body. It is also the body's best way to ensure homeostasis, or thermal balance .

In addition, water is essential for many internal chemical reactions such as digestion or cellular metabolism. The role of this liquid cannot be overlooked, given its strong influence on our health and well-being .

Water intake, electrolyte imbalance, how to deal with it?

Now that we know the role and importance of water , it is important to understand how to renew it and how it is assimilated in the human body. The simplest answer is to increase water intake, whether by consuming drinks or eating foods rich in water , such as watermelon or cucumber for example.

However, while this helps with hydration, another important aspect should not be overlooked: electrolyte balance . Electrolytes are minerals found in water or other foods that perform certain functions in the body, often related to water. For example, sodium (Na+) plays a role in regulating blood pressure and retaining water in the body , while potassium is involved in the body's acid-base balance and proper muscle function.

An electrolyte imbalance can then lead to poor absorption, inefficient use, and suboptimal retention of water. It is therefore important to have a proper diet and hydration to maintain a good electrolyte balance and thus optimize energy and well-being .

Our advice on hydration

With good hydration , our brain cells can maintain a good level of oxygenation, knowing that 50 days are necessary to renew 99% of the water in our body by drinking 2 liters of water daily. Hydration is therefore essential to ensure the transport and absorption of vitamins, minerals and other nutrients, as well as the elimination of residues and toxins generated by the metabolic processes of the human body through the renal system .

Mineral water is particularly interesting and has the particularity of containing no calories but rather minerals essential for absorption and cellular balance. It therefore remains the main support for good hydration.

To vary your pleasures, you can also hydrate yourself with other drinks such as fresh fruit juices or simply by eating fruits with high water content such as citrus fruits or watermelon. However, it is important to be careful with overly sugary drinks, which can be harmful in the long term, as well as alcohol, which has a dehydrating effect.

In order to hydrate properly, it is important to set yourself goals:

Drinking water upon waking in the morning helps rehydrate the body after several hours of overnight fasting. It also helps boost metabolism, increasing resting energy expenditure. Additionally, water helps kick-start the digestive system, preparing the body for the first meal of the day.

Hydrating before and during meals promotes digestion by aiding the production of gastric juices. It also contributes to a feeling of satiety, helping to better regulate appetite and prevent overeating.

In the afternoon, drinking water helps maintain good energy and concentration levels. In fact, mild dehydration can impact cognitive functions, leading to decreased alertness and productivity. Regular hydration can support brain function and prevent fatigue .

In the evening, hydrating before bed helps compensate for fluid loss during sleep due to breathing and sweating. It can also promote better muscle recovery and support the body's nighttime detoxification processes.

By adopting these habits, you will be able to maintain a good level of hydration throughout the day, thus promoting your daily well-being and health!

Hydration to be adapted according to age

Hydration needs vary depending on several factors, such as age, gender, physical activity, as well as specific situations such as pregnancy, breastfeeding or physical condition (sedentary lifestyle or sport).

It is therefore important to set a goal adapted to each person's situation.

Proper hydration will help your brain maintain its energy and focus to successfully complete all intellectual tasks . Your body is also able to overcome physical obstacles with sustained hydration.

Hydration for athletes: what you need to know

For athletes, hydration is a major challenge to support their performance . Indeed, it is not only about maintaining good general health, it also serves to optimize the efficiency of muscle oxygenation and the regulation of body temperature through perspiration. In addition, adequate hydration will also help prevent cramps, reduce fatigue and accelerate recovery after exercise.

Drink before, during and after

Proper hydration isn't just beneficial during performance! Recovery is also impacted. It's important to stay hydrated throughout and around your workout.

Before exercise, it is most important to ensure electrolyte balance , in addition to simple hydration. This improves water use during the upcoming exercise. Therefore, consuming suitable foods or a drink enriched with electrolytes is ideal.

It is indeed very important to ensure a good electrolyte balance in addition to classic hydration . This will optimize the use of water by your body to better prepare for your physical activity. Therefore, consuming foods rich in electrolytes or a drink containing electrolytes can be very useful! For example, bananas are an excellent source of potassium and salt for sodium.

During exercise, it's already too late to correct an electrolyte imbalance. The goal is to maintain adequate hydration. However, it seems beneficial to provide electrolytes and a small amount of sugar to maintain optimal hydration and thus compensate for water loss due to perspiration.

After exercise, the priority is to compensate for water loss because sweat contains a significant amount of sodium, the main electrolyte essential for electrolytic balance. We therefore recommend consuming 1.5 times the weight lost in water . That is to say, for a person losing 2 kg between the start and the end of their workout, they would need to consume 2 x 1.5, or 3 liters of water afterward. This consumption must be regular and not excessive (500 to 1000 ml / hour maximum).

Marathon, running, cycling, triathlon, should we hydrate differently?

Depending on the sport practiced; marathon , running , cycling , triathlon, changing the frequency of your water intake can indeed be beneficial as this study shows. However, another study by JSAMS highlights that hydration must above all be personalized in relation to the individual's sweat rate. Thus, although the benefits of good hydration are proven, there are no perfect laws on hydration, but it is certain that it is above all a question of finding what quantity of liquid is ideal for each individual and each type of effort.

What is the best water for hydration?

There are several solutions for hydrating properly, with varying effectiveness.

Homemade hydration solutions

The simplest solution remains the direct consumption of water or water-rich foods like watermelon. It is also possible to promote hydration with other foods containing minerals like potassium in bananas.

Commercial Hydration Solutions

There are also commercial solutions on the market for effective hydration . For example, there are isotonic sports drinks or hypotonic lozenges that contain electrolytes and a small amount of sugar, both of which are essential for promoting the absorption of water in your body.

A convenient and enjoyable option for hydration isthe use of lozenges like Hydratis. The lozenges contain electrolytes, trace elements, and a small amount of sugar, optimizing hydration while offering a variety of flavors to make your experience more enjoyable.

Water is essential for the body to function properly, making hydration a key to well-being and good health . Maintaining a healthy electrolyte balance is important for optimizing energy and bodily functions on a daily basis. This is especially important for athletes looking to maximize their performance and recovery, but it's just as beneficial for everyone.

The choice of beverage plays a key role in effective hydration. Hydratis lozenges are ideal solutions that provide the necessary electrolytes and trace elements. They are an interesting tool for maintaining a good level of hydration throughout the day.