The Importance of Hydration.
                     THE IMPORTANCE 
OF HYDRATION
Introduction
• Drinking enough water each day is crucial for many reasons: to regulate body 
temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, 
and keep organs functioning properly. Being well-hydrated also improves sleep 
quality, cognition, and mood.
Source: www.hsph.harvard.edu
Why do we need to keep hydrated?
• Fluid is so important in the body that even when levels drop only slightly, we begin 
to feel the consequences. 
• Low levels of fluid in the body can cause headaches, feelings of dizziness, lethargy, 
poor concentration and a dry mouth. 
Source: www.hsph.harvard.edu
What are Signs of Dehydration?
• Light-headedness
• Dizziness
• Headache
• Nausea
• Fatigue
• Muscle cramps
• Dry mouth
• Lack of sweat
• Hard, fast heartbeat
• Decreased cognitive abilities
Source: www.hsph.harvard.edu
What is the Best Way to Stay Hydrated?
• Drinking water throughout the day is essential, especially on hot days. Consume 
foods with a high-water content such as: watermelon, strawberries, cantaloupe, 
peaches, oranges, skim milk, cucumbers, lettuce and soups/broths.
Source: www.hsph.harvard.edu
Indicator of good hydration
• The best indicator of good hydration is urine colour, a pale straw-colored urine 
being a reliable indicator of good hydration. 
• Darker colored urine is a sure sign that the body needs more fluid. Getting into the 
habit of drinking regularly is a great way of keeping hydrated.
Source: www.hsph.harvard.edu
Drinks contain nutrients
• Some drinks contain other nutrients in addition to fluid such as sugars, fats, 
vitamins and minerals. Fruit & vegetable juice is one such drink with vitamins, 
minerals and sugars too.
Source: www.hsph.harvard.edu
Helps maximize physical performance
• If you don’t stay hydrated, your physical performance can suffer. This is particularly 
important during intense exercise or high heat.
Source: www.healthline.com
Affects energy levels
• Mild dehydration (fluid loss of 1–3%) can impair energy levels, impair mood, and 
lead to major reductions in memory and brain performance.
Source: www.healthline.com
Help prevent and treat headaches
• Drinking water may help reduce headaches and headache symptoms. However, 
more high-quality research is needed to confirm this potential benefit.
Source: www.healthline.com
Help relieve constipation
• Drinking plenty of water may help prevent and relieve constipation, especially in 
people who generally don’t drink enough water.
Source: www.healthline.com