Hydration Towards Optimal Health

There are many recommendations of how much water and fluid we need to drink to stay hydrated.  However, the general recommendation is six to eight 250ml glasses per day. If you are active, in hot weather, are ill, are pregnant, breastfeeding, or simply, when you feel thirsty you will need to consume more. Water is the most recommended fluid to hydrate our body because it is the most healthful option.

We lose water through breathing, sweating, urinating, and digestion. Our body uses water for all cell, organ, and tissue functions. I like to think of water as our most essential substance we need to survive. Our body is generally made up of 60% water which we use to carry out our basic bodily functions such as:

  • Helping digest food by making saliva which we depend on to breakdown nutrients and also helps us digest soluble fiber that promotes healthy bowels and makes stool softer and easier to pass.
  • Helping us regulate our body temperature by sweating, the water on our skin evaporates and we can cool our body temperature down efficiently.
  • Helping with weight loss by boosting metabolism, eliminating toxins through urine, sweating, and feces.
  • Cushions our joints, tissues, and spinal cord by keeping it lubricated.

You can also stay hydrated by eating foods like vegetables and fruits that contain water. Here are some recommendations:


  • Bell Peppers
  • Broccoli
  • Carrots
  • Cauliflower
  • Celery
  • Cucumber
  • Iceberg lettuce
  • Radishes
  • Spinach
  • Tomatoes


  • Berries
  • Citrus fruit
  • Watermelon

Fruit and vegetables are full of electrolytes like magnesium, potassium, and calcium to name a few, which play a big role in aiding hydration by off setting electrolyte imbalances.

How do we know we are not drinking enough water?  You may have:

  • Concentrated dark yellow urine
  • Dry mouth
  • Extreme thirst
  • Achy body
  • Fatigue
  • Headaches
  • Constipation

Try not to wait until you feel symptoms of dehydration, stay on top of your fluid intake by drinking water and eating vegetables and fruit to reap the health benefits of staying hydrated.

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References & Resources




**Disclaimer**: Content provided is for informational and educational purposes only.  It is not meant to diagnose or treat heath conditions/illness.  Please consult your healthcare professional before making any lifestyle changes related to your health.

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