The role of hydration: benefits and practical advice
Written on March 31, 2025, by Pauline de Santarome
What is the role of hydration?
Every day, your body loses water through perspiration, urine, saliva, and even breathing. Yet how many people think to drink before they feel thirsty? Even mild dehydration can affect mood, concentration, physical performance, and brain function. Not to mention headaches, fatigue, and digestive problems. To remedy this, drinking a glass of water is not enough: adopting simple habits is essential. What are the signs of dehydration? How can you compensate for these losses? Which foods, drinks, or hydration tablets should you choose? Find out how to stay hydrated and in top shape every day.
What is the role of water in the body?
Water accounts for approximately 60% of an adult's body weight. It is the main component of our body and essential to its proper functioning. It plays a fundamental role in many of the body's physiological functions.
Water helps regulate body temperature by dissipating heat and maintaining a stable temperature. It also transports nutrients to cells and eliminates waste. Without water, these processes would be very difficult, if not impossible. In addition, hydration of tissues and organs is essential for their good health. Proper hydration contributes to:
Joint flexibility,
Organ protection,
Maintaining the balance of vital functions.
The benefits of hydration for physical and mental health
Hydration is essential not only for the proper functioning of the body, but also for maintaining our overall well-being. It has positive effects on physical and mental health, and even on the appearance of our skin and hair.
Impact on physical health
Proper hydration helps maintain a stable body temperature, promotes blood circulation, and supports digestion. This has a direct effect on energy and physical performance. When you are well hydrated, you feel more energetic and less tired. Water also helps eliminate toxins and maintain good heart health, which shows just how vital hydration is for our bodies.
Effect on mental and cognitive health
Hydration also has a major impact on our mental health. When we are dehydrated, it is more difficult to concentrate, stay alert, and remember information. Proper hydration helps maintain optimal cognitive function and reduces symptoms of stress or mental fatigue. It also supports mood and mental clarity, allowing us to better manage the challenges of the day.
Skin and hair beauty
Water is not only beneficial for the inside of our bodies, it also has visible effects on our appearance. Proper hydration helps keep skin supple, radiant, and deeply moisturized. It also helps prevent premature wrinkles and keeps hair shiny and strong. Hydration is therefore a real ally for beauty, and its benefits can be seen in the texture and overall appearance of our skin and hair.
Signs of dehydration
Dehydration can occur quickly if you don't drink enough water. Here are some common signs to watch out for to see if your body is lacking hydration:
Intense thirst: this is the first and most obvious sign of dehydration.
Dry mouth: A dry mouth is a sign that your body is dehydrated.
Dark urine: If your urine becomes more concentrated, it may mean that your body is retaining water.
Fatigue: a lack of hydration can lead to feelings of fatigue and weakness.
Headaches: Dehydration can cause pain and tension in the head.
Dry skin: Less elastic skin can be a sign of dehydration.
Dizziness or lightheadedness: if you often feel lightheaded, this may be due to dehydration.
Decreased concentration: Dehydration also affects mental clarity and the ability to concentrate.
Optimal hydration and electrolyte restoration
One of the main benefits of an isotonic drink is its effectiveness in providing optimal hydration. In addition to water, it contains minerals (sodium) and glucose, which are essential for restoring electrolyte levels lost through perspiration. These electrolytes help maintain the body's water balance, which is essential for preventing dehydration. By restoring sodium and glucose reserves, isotonic drinks help prevent thirst and the risk of muscle cramps, which are common during prolonged exercise.
Physical performance and endurance
Isotonic drinks are not only useful for hydration, but they are also important for improving athletic performance. By providing an appropriate amount of carbohydrates and energy, they help maintain a constant energy level throughout exercise. The result: improved endurance and the ability to delay fatigue for longer. They therefore support athletes in prolonged activities, whether during competitions or intensive training sessions.
Isotonic drinks and recovery after exercise
After training or competition, isotonic drinks are also an excellent choice for promoting rapid recovery. Not only do they restore hydration reserves, but they also compensate for water and electrolyte losses. Their ability to promote rapid absorption of these elements makes them particularly effective for recovery after exercise. By incorporating these drinks into their routine, athletes improve their sports nutrition and optimize their recovery so they are ready to perform again.
Practical tips for staying well hydrated throughout the day
Recognizing the importance of hydration is one thing, but you still need to adopt the right habits on a daily basis. Here are some simple tips for staying properly hydrated and meeting your water needs.
How much water should you drink per day?
The recommended amount of water varies depending on age, physical activity, and outdoor temperature. On average, an adult should drink about 1.5 to 2 liters of water per day. This amount may increase during physical activity or in hot weather. The key is to listen to your body and drink as soon as you feel thirsty.
How can you incorporate hydration into your daily routine?
Drinking enough water becomes easier with a few tips:
Start the day with a glass of water when you wake up.
Keep a bottle of water handy and drink it regularly.
Vary your pleasures with herbal teas, infusions, or flavored waters.
Get into the habit of drinking a glass of water before every meal.
Use reminders on your phone if you forget to drink.
Foods and beverages that help you stay hydrated
Water is not the only source of hydration. Certain foods rich in water, such as cucumbers, watermelons, oranges, and zucchini, help supplement daily intake. Soups and smoothies are also good options.
In addition, hydrating drinks containing electrolytes can be useful, especially after exercise. They help maintain adequate hydration and compensate for the loss of essential minerals.
Adopting these habits helps you stay well hydrated throughout the day and meet your body's needs effortlessly.
Santarome dietary supplements to support hydration
There are simple and effective solutions for staying well hydrated every day: Santarome's HYDRA'MAX hydration tablets provide optimal hydration while giving the body a boost.
These tablets combine hydration and energy thanks to a comprehensive formula. They contain 6 electrolytes, zinc, 8 vitamins, and acerola, a fruit naturally rich in vitamin C. All this with 100% natural flavors for a pleasant taste.
Easy to incorporate into your daily routine, simply dissolve 1 to 2 tablets per day in a glass of water or a water bottle. An ideal solution for maintaining your hydration levels while enjoying the benefits of essential nutrients.
Take care of your body today and adopt a healthy, natural hydration routine with our hydration 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!"
