The Benefits of Proper Hydration

This article is authored by Karishma Chawla. She is a practising nutritionist and a weight loss expert..

Our body gets fluids from the food we eat and the beverages we drink. On an average, we get about 1 litre of water through the food we eat. This number varies depending on our food selections. For example, fruits and vegetables in the raw form have the highest percentage of water, carbohydrates like cooked whole grains and lentils also have a fair amount of fluids and foods high in fat such as like nuts and seeds have very low water content. It is imperative to be well hydrated throughout the day. Dehydration can have a serious negative impact on our bodies. At the same time, the positive effects of hydration aka benefit of drinking water are many -

Benefits of drinking water

2. It helps strengthen our immune system defenses and build better resistance to stress and infections.

3. Water is required for good digestion and prevention of constipation aiding gut health and thus reducing the chances of acne.

4. Having anti-ageing and anti-catabolic effect, benefits of drinking water include that it helps preserve tissues and reduce muscle loss and prevents sagging of skin and wrinkles.

5. Being properly hydrated helps in getting rid of water retention and can help one look leaner.

6. Drinking sufficient water helps can help in weight loss!

- Helps maintain higher LBM (lean body mass) by supporting the structure of the body’s lean tissues, muscles

- Improves blood circulation and delivery of oxygen and nutrients to the muscles and all body cells

- Ensures better energy levels, increase in exercise performance and aids fat loss

- Helps maintain body temperature during exercise to help muscle contraction and physical activity

- Helps with stronger immunity, better compliance to exercise and nutrition plan leading to faster and better fat loss results

7. Helps maintain good health parameters and can help in disease prevention/ management and protection from secondary complications. Therefore, good hydration is crucial for persons with medical conditions such as diabetes, heart disease, hypertension, high uric acid and arthritis.

8. Helps in faster recovery of muscles post exercise

9. Supports optimal brain function due to better oxygen and glucose supply to the brain

Here are some simple ways to ensure adequate amount of fluids in the day:

Importance of Drinking Water

• Start the day with lime water. This helps in kickstarting hydration and metabolism for the day. Remember, consuming more than 500 ml water at one time in the morning does not go into the hydration status. Hence, it is important to drink water throughout the day.

• You can also start the day with salt water to help balance electrolytes in the body and aid hydration and prevent fatigue.

• Mid-morning, have lime water with a pinch of salt. Helps in better hydration and also prevents bouts of low blood pressure.

• Experiment with cinnamon water, helps in balancing blood sugar levels and prevent cravings as well.

• Having vegetable juices diluted in the morning and evening can help with hydration. Make them tastier by adding herbs, lime and pinch of salt.

• Buttermilk with pepper, salt and jeera powder (cumin) during lunch and dinner can also help you stay hydrated.

• Have plain water or water infuse with mint or fruit slices throughout the day

• Have saunf (fennel) infused water, especially before meals to aid digestion

• Consuming coconut water is also a great choice to stay well hydrate.

Remember, thirst is a late indicator of dehydration and a dehydrated body cannot burn fat, gain muscle and function optimally. The best way to ensure proper hydration is drinking water every few hours and turning it into a habit. Stay healthy and hydrated!

Don’t choose between health and taste


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1. Hydration has a major effect on energy levels. Good hydration is a key factor to help improve blood circulation, energy levels, and maintain good health.
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