The Importance of Hydration for Weight Management and Overall Health

20 Apr

Water is absolutely essential to life. In fact, without it, the human body can only survive for a few days. Since we’re made up of around 60 to 70% water, it’s no surprise that staying properly hydrated is critical for our health and well-being.

Each day, we naturally lose around 2.5 litres of fluid through everyday functions like breathing, sweating, talking, and going to the toilet. If we don’t regularly replace these fluids, dehydration can set in quickly, and in serious cases, it can even become life-threatening.

Despite this, many of us don’t drink enough. And while hydration has become somewhat of a wellness trend - with shelves full of colourful water bottles and influencers touting its benefits, it’s important to understand that the role of water in our bodies is far from a fad. Good hydration supports everything from digestion to brain function and even plays a key role in weight management.

When you’re aiming to lose weight, hydration becomes even more important. Not only might you be increasing your physical activity, but you’ll also need more fluids to support your body’s changing needs. In this blog, we’ll explore why staying hydrated matters, how much water you should be drinking, which foods and drinks can help, and how to spot the signs that you might not be getting enough.

How Much Water Should I Be Drinking?

The general recommendation for daily water intake sits between 1.5 to 2 litres (or around 8 glasses), but this is a baseline rather than a fixed rule [1]. Your personal hydration needs can be influenced by your weight, how much you sweat, the climate you live in, your level of daily activity, and even your diet.

Larger individuals typically need more water to compensate for greater body mass and increased water loss through sweat. Similarly, those who engage in frequent or intense physical activity, live in hot or humid conditions, or have diets high in protein, carbohydrates, or salt may also require more fluids.

Factors that Affect Water Intake

Here are some of the key factors that affect how much water you need:

Body size: Larger bodies have more surface area, meaning more water loss through sweating.

Genetics: Some people naturally sweat more and therefore need more water to replenish.

Physical activity: The more you move, especially during exercise or manual labour, the more water you lose.

Climate and environment: Hot, humid, or high-altitude environments increase fluid loss.

Diet: Diets rich in processed foods or salt, or low in water-containing foods, increase hydration needs.

Medication: Certain medications may impact how much fluid your body needs or retains.

Pregnancy and breastfeeding: Both conditions demand additional fluids to support bodily changes and milk production.

Menopause: Hormonal changes during menopause can affect the body's fluid balance and increase the need for hydration. Read more about nutrition and hydration during menopause here.

So while “8 glasses a day” is a handy starting point, it’s best to adjust your intake based on your individual needs and lifestyle. Listening to your body’s thirst signals and observing your urine colour are also great indicators of hydration.

Signs You're Hydrated

A well hydrated body will show some clear signs:

You don’t feel thirsty
Your mouth isn’t dry
Your urine is clear or light in colour
You’re not going long stretches without needing the toilet
You have the energy to carry out your daily activities
You don’t feel overly tired or fatigued
Your skin appears supple and healthy
Your digestion is regular

These subtle signals are your body’s way of telling you things are in balance. If you’re experiencing the opposite, it could be a sign you need to drink

What Is Dehydration?

Dehydration happens when you lose more fluid than you take in. When your body doesn’t have enough fluid to function properly, it can start to show various symptoms such as increased thirst, darker yellow urine, and dizziness. Recognising these signs early is important to prevent more serious health issues.

Signs And Symptoms Of Dehydration

Some early signs of dehydration include:

Dark yellow urine
Headaches
Fatigue
Dizziness or light-headedness
Dry mouth and lips
Constipation

In severe cases, dehydration can lead to confusion, rapid heartbeat, and even hospitalisation. Staying ahead of your hydration is key to avoiding these symptoms.

What Counts Towards Water/Fluid Intake?

Several beverages contribute to your daily fluid intake, including:

Tap water
Still / sparkling water
Non-caffeinated herbal tea
Milk (be mindful of large quantities – 1 cup or milky drink per day is fine)
Caffeine and decaffeinated drinks: While these do provide fluid, they do not count towards your overall water intake. Caffeinated drinks can have a diuretic effect in some individuals, which leads to dehydration.

The Most Hydrating Foods

While water is the best option, around 20% of your daily fluid intake typically comes from the food you eat. Fruits, vegetables, soups, and stews are all excellent contributors:

Cucumber - 96% water
Tomatoes - 95% water
Spinach - 93% water
Mushrooms - 92% water
Melon - 91% water
Broccoli - 90% water
Oranges - 86% water
Blueberries - 85% water

The Importance of Hydration for Weight Management

Hydration plays a crucial role in managing your weight. Here’s how:

Appetite control: Hydration can influence appetite by potentially suppressing it [2]. Drinking water can create a feeling of fullness, which might lead to reduced food intake. Additionally, dehydration can sometimes be mistaken for hunger, so addressing thirst with water can resolve feelings of hunger that are actually due to dehydration.

Metabolism: Drinking enough water supports your metabolic processes, which can influence how efficiently you burn calories.

Energy levels: Dehydration can lead to fatigue, making it harder to stay active and motivated.

At WLA, one of our core nutrition principles is drinking the recommended 8 glasses of water per day to support both physical health and weight loss efforts. Read more about the WLA Nutrition Formula here.

Health Benefits Beyond Weight Loss

Staying hydrated impacts nearly every system in the body. Some of the broader health benefits include:

Joint Health: Water lubricates joints, which is important for mobility and preventing injury.

Skin Health: Hydrated skin looks and feels better. Drinking enough water can reduce dryness and improve skin elasticity [3].

Digestion: Water is essential for breaking down food and absorbing nutrients. It also helps move waste through the digestive tract, preventing constipation. Read more about the importance of hydration for gut health here.

Cognitive Function: Even mild dehydration can affect mood, memory, and concentration. Studies show that a loss of just 1-2% of body water can lead to difficulties focusing, impaired memory, and increased reaction times [4].

Transport Nutrients & Oxygen: Proper hydration supports the transportation of nutrients and oxygen to cells throughout the body.

Flush Toxins: Water helps the kidneys flush out waste products and toxins.

Regulate Temperature: Water helps maintain body temperature through sweating and respiration.

Normalise Blood Pressure: Staying hydrated helps keep blood pressure levels normal.

Cushion organs: Water acts as a cushion for vital organs, protecting them from shock and damage.

Balance Electrolytes: Proper hydration supports muscle and nerve function by maintaining electrolyte balance.

Tips For Staying Hydrated

Staying hydrated doesn’t have to be a chore. With a few simple strategies, you can make hydration a seamless part of your daily routine. From clever reminders to adding flavour and incorporating hydrating foods, here are some easy tips to help you stay on track.

Carry a Reusable Water Bottle

Keeping a water bottle handy can serve as a visual reminder to drink more water. Having it on your desk or table ensures you’re constantly reminded to sip throughout the day. It’s especially useful when travelling or on the go – simply fill your bottle before leaving home and take it with you. Plus, it’s more environmentally friendly than relying on single-use plastic bottles.

Add Water to Your Daily Routine

Make drinking water a habit by setting specific times to drink throughout the day. For example, drink as soon as you wake up, with each meal, or while at the computer or watching TV. Sipping water consistently throughout the day is an easy way to meet your hydration goals.

Make it Fruity

If plain water doesn’t appeal to you, try adding some natural fruit flavours. Citrus fruits like lemons, limes, and oranges give water a refreshing kick. Alternatively, mix in cucumber, watermelon, kiwi, or strawberries. For an extra twist, add fresh herbs like mint for a fragrant boost.

Eat Water-Rich Foods

Incorporating more water-rich foods (see above) into your diet is an excellent way to stay hydrated. Many fruits and vegetables, such as lettuce, celery, cucumber, watermelon, and grapefruit, are packed with water. They not only help with hydration but are also rich in vitamins, minerals, and antioxidants that support overall health.

Frequently Asked Questions (FAQs)

1. How do I know I'm drinking enough?

A good indicator that you're drinking enough water is if you’re not feeling thirsty and your urine is light or clear in colour. If your urine is dark yellow, you may need to drink more. Also, staying hydrated means you’ll feel energetic and won’t experience fatigue or dizziness. If you’re regularly visiting the toilet and your mouth isn't dry, it’s a sign you’re on the right track.

2. Can you drink too much water?

Yes, it is possible to drink too much water, though it’s rare. Over-hydration, or water intoxication, can cause a condition known as hyponatremia, where the sodium levels in your blood become too diluted. Symptoms of this include confusion, headaches, and nausea. It’s important to listen to your body and not overdo it.

3. Is water the best option?

Water is the best option for hydration as it’s calorie-free and easily absorbed by the body. Other drinks, such as herbal teas or milk, can also contribute to hydration, but caffeinated beverages like coffee or soda can have a diuretic effect and might not count towards your total water intake.

4. Does exercise influence how much water we should drink?

Yes, exercise significantly influences how much water you should drink. When you exercise, especially in hot weather, your body loses more fluids through sweat, and it’s important to replace these lost fluids to avoid dehydration. It’s recommended to drink extra water before, during, and after exercise to maintain hydration levels and support optimal performance.

Conclusion

Staying properly hydrated is far more than just a wellness trend; it's a fundamental aspect of maintaining overall health and supporting weight management. Water is vital for nearly every process in the body, from digestion and brain function to metabolism and joint health. While the commonly recommended 8 glasses a day is a good starting point, your hydration needs will vary depending on factors such as activity level, climate, body size, and diet.

At WLA and the Shift and Sustain programme, one of the key principles is staying hydrated to support both physical health and weight loss efforts. By listening to your body, observing signs of hydration, and making small adjustments like drinking water regularly throughout the day or consuming water-rich foods, you can ensure you’re meeting your hydration goals. Not only will this help you manage your weight more effectively, but it will also contribute to better energy levels, improved skin, and enhanced overall well-being. You can read more about the program here.