How to stay hydrated: our guide
Written on March 31, 2025, by Pauline de Santarome
How to stay hydrated: our guide
Staying well hydrated is essential for maintaining the body's water balance, promoting proper functioning of the body, regulating body temperature, and preventing many discomforts such as fatigue, headaches, and dry skin. However, many people do not meet their daily needs. There are several tips to help you reach your daily intake: drink first thing in the morning, use a graduated water bottle or a hydration reminder, or flavor your water with hydration tablets. Santarome provides you with all the essential tips for optimal hydration, at any age and in any season.
Why is it important to stay hydrated?
Water is essential: the body is composed of an average of 60% water. It plays a fundamental role in all biological functions: blood circulation, digestion, waste elimination, brain activity, skin hydration, etc.
Every day, we lose a large amount of water through perspiration, urine, breathing, and digestion. These imperceptible water losses must be compensated for to avoid symptoms of dehydration: fatigue, intense thirst, loss of concentration, headaches, dry skin, etc.
Staying well hydrated helps to:
Preserve skin suppleness (hydrated skin);
Support kidney and brain function;
Improve mood and concentration;
Promote recovery after physical exertion;
Avoid feeling tired due to dehydration.
How much water should you drink every day?
Our water needs depend on several factors. There is no single rule that applies to everyone. Here is what you need to remember to adapt your hydration.
Water requirements according to age, activity, and climate
An adult needs an average of 1.5 to 2 liters of water per day, or 8 to 10 glasses, but this amount varies depending on:
Age: children, the elderly, and pregnant women have specific needs.
Physical activity: the more you move, the more you sweat, the more you need to compensate with adequate fluid intake.
Climate: during periods of high heat, humidity, or fever, water loss increases.
Food: a meal rich in salt, protein, or fiber requires more water to be properly absorbed.
Water, food, beverages: everything counts (or almost everything)
Hydration should mainly come from drinks, but also from food (fruit, vegetables, soups, etc.). Foods rich in water are also your allies in maintaining adequate hydration, especially in summer or during periods of high heat. They account for an average of 20 to 30% of daily water intake.
Here are some examples to incorporate into your diet:
Fruits rich in water: watermelon, melon, strawberries, citrus fruits, etc.
Water-rich vegetables: cucumber, zucchini, lettuce, tomato, etc.
Hydrating products: soups, smoothies, fruit juices with no added sugar, compotes, yogurts.
These foods contain high levels of water and help maintain hydration in a natural and delicious way.
Be careful, not all drinks are created equal. Water remains the best choice, juices and sodas are often too sweet, and certain drinks such as coffee and alcohol have a diuretic effect, meaning they can cause slight dehydration.
Do we really need to drink 1.5 liters per day? Let's separate fact from fiction.
The famous recommendation of 1.5 liters of water per day is an average. For some people, this is not enough; for others, it is sufficient. The most important thing is to listen to your body: a dry mouth, unusual fatigue, and dark urine are warning signs.
The best approach is to consume it regularly throughout the day, as part of a balanced diet.
How can you stay properly hydrated throughout the day?
Drinking effectively means drinking regularly, not just when you're thirsty. Here are some simple tips for incorporating hydration into your daily routine without having to think about it all the time.
Good habits to adopt in everyday life
Start the day with a glass of water on an empty stomach to kick-start your body.
Have a drink before each meal.
Keep a bottle or water bottle handy.
Use water at room temperature for better absorption.
Avoid drinking large amounts at once: this overloads the kidneys without providing lasting hydration. Instead, take small sips throughout the day.
Practical tips to remember to drink
Use a hydration reminder app on your phone.
Choose a graduated water bottle to track your consumption.
Prepare homemade flavored water with slices of lemon, cucumber, or mint for a change of pace.
Set yourself simple goals: one glass of water per hour, for example.
Hydration at work, on the go, or during sports
Busy days are when we are most likely to forget. Remember to make hydration part of your routine: keep a bottle of water on your desk, take a hydration break between meetings, or stop at the water fountain during your commute.
During physical exertion, water and mineral salt loss increases. It is essential to stay hydrated before, during, and after exercise. For more information, see our dedicated article: Drinking before, during, and after exercise.
The best drinks for hydration?
Not all drinks are created equal when it comes to hydration. Some drinks really promote water balance, while others have the opposite effect. Here are the best options to choose from.
Still water, mineral water, sparkling water: the essentials
Tap water: economical, environmentally friendly, and often perfectly drinkable. If you don't like the taste or quality, opt for filtered water.
Spring water: natural, low in minerals, suitable for everyday consumption.
Mineral water: useful for specific needs (magnesium deficiency, pregnancy, etc.).
Sparkling water: a pleasant option for variety, but consume in moderation if you are prone to bloating.
Beware of false friends: sodas, juices, coffee, etc.
Sodas are often too sweet and do not quench thirst for long.
Fruit juices are rich in vitamins but high in sugar. Consume in moderation.
Coffee and black tea are mild diuretics. One or two cups a day is fine, but no more than that.
Natural and practical solutions: hydration lozenges, fruit, herbal teas
Hydration tablets enrich water with minerals and vitamins, while improving its taste. Ideal for those who find it difficult to drink plain water.
Water-rich fruits (watermelon, melon, cucumber, strawberries, etc.) can be eaten at will: they hydrate and refresh.
Herbal teas and infusions without caffeine, such as verbena, chamomile, or mint, provide water with a little extra flavor.
HYDRA’MAX lozenges by Santarome: hydration, minerals, and performance
Santarome's HYDRA'MAX hydration tablets are a simple, natural, and effective solution for improving your daily hydration, especially in hot weather, during physical activity, or when experiencing temporary fatigue.
Each tablet, to be dissolved in a large glass of water, provides essential minerals (magnesium, potassium, calcium) to quickly rehydrate the body. But that's not all: they are also enriched with acerola, a natural source of vitamin C, for an immediate boost.
With these simple steps and natural products, it's easy to help your body function optimally, both on a daily basis and during exercise. Stay hydrated with HYDRA'MAX tablets.
★★★★★ - Sarah
HYDRA'MAX - Pack of 6
"In winter, I tend to drink less, and lately I've been feeling constantly tired, with a drawn face. I tried this HYDRA'MAX pack out of curiosity, and it really helped me! I alternate between the six flavors every day, and I feel fitter and better hydrated. I even think I finally look healthy! The flavors are delicious, natural, and not "chemical," which is very important to me. I take one tablet in the morning and another just before running to give me more energy. I recommend it!"
