Hydration
Why water is the most critical nutrient, how much you need, and signs of dehydration. On codnexy.xyz.
Why Water Is Essential
Water makes up 50-70% of your body weight. Every cell, tissue, and organ needs water to function. Water regulates body temperature, lubricates joints, transports nutrients, removes waste, and supports digestion. Even mild dehydration (1-2% body weight) can impair cognitive performance, mood, and physical performance.
How Much Water Do You Need?
A general guideline is 2-3 litres (8-12 cups) per day from all sources (drinks + food). Needs increase with exercise, heat, altitude, illness, and pregnancy. A practical rule: check your urine—pale yellow indicates good hydration; dark yellow means drink more. Foods like watermelon, cucumber, and soups contribute significantly to water intake.
Electrolytes and Sports Hydration
For exercise lasting over an hour, especially in heat, replacing electrolytes (sodium, potassium, magnesium) is important. Coconut water, sports drinks, or a pinch of salt in water can help. Avoid over-hydrating with plain water during intense exercise, as this can dilute blood sodium levels (hyponatremia).
Key Points
- \u2713Water is 50-70% of body weight
- \u2713Aim for 2-3 litres per day from all sources
- \u2713Check urine color: pale yellow = good hydration
- \u2713Dehydration of just 1-2% impairs performance
- \u2713Electrolyte replacement is needed for exercise over 1 hour