Water balance: everything you need to know to stay hydrated

You've probably wondered whether or not you're drinking enough water on a daily basis, and if that's the case, then this article is for you! We'll see how to be sure you've consumed the right amount of water by studying the body's water balance.

What is water balance?

Water balance is simply the balance between the water we consume and the water we eliminate. The goal is to keep an equivalence between the two. A poor balance of water, which represents the majority of our body, can have serious consequences on our health.

Water has a multitude of roles in our body: it helps maintain a good body temperature, transport waste, nutrients, but it also ensures, of course, good hydration. And water balance is therefore essential to ensure the proper functioning of all these mechanisms.

Water Balance: The Key to Understanding Water Balance in the Body

Water balance represents the different mechanisms that allow the body to regulate water intake and loss, it directly intervenes in water balance. Furthermore, it can be influenced by several elements such as the consumption of drinks or food but also perspiration or water loss linked to urine.

Mechanisms of maintaining water balance

To maintain water balance, your body sends signals and uses certain organs. First, it will regulate fluid consumption. For this, the feeling of thirst is essential to make your body understand that you need a water intake fairly quickly. However, other factors must be taken into account, such as usual meal times or your environment for example.

It is important to know that the kidneys play an important role in this regulation. They will adjust the elimination of water according to the needs of the body: that is to say, in case of excess, they evacuate more, while in a situation of dehydration, they retain a maximum. This fine mechanism makes it possible to maintain an optimal water balance by modulating losses.

But what happens if our balance is not respected? We then speak of dehydration or hyperhydration.

Dehydration: An imbalance in water balance

Dehydration results in a variety of symptoms, including thirst, which is the most well-known. However, other symptoms include fatigue, dry mouth, headaches, and dark urine. If dehydration is a bit more severe, you may have an increased heart rate, cramps, or almost no urine.

Some populations are particularly vulnerable to dehydration: the elderly in particular, due to an altered perception of thirst, can see their chronic pathologies worsen in the event of a water deficit. In children, episodes of diarrhea or vomiting can quickly cause excessive water loss. Athletes, for their part, suffer significant water losses through sweating, which can impact their performance and recovery.

To avoid becoming dehydrated, here are some tips:

Drink regularly: between 1.6 and 2 liters of water per day.

Eat fruits and vegetables, they are rich in water!

Avoid dehydrating drinks such as alcohol, energy drinks and too much coffee for example.

Overhydration: Too much water, another type of imbalance

Overhydration can cause different symptoms such as bloating, nausea or even headaches.

In the most severe cases, it can cause hyponatremia (a full article explains this phenomenon), but it can also affect kidney function and put strain on the cardiovascular system.

If you experience any of these signs, we advise you to consult a doctor who can give you the best recommendations specific to your situation.

To avoid this imbalance, it is essential to drink according to your needs. Trying to hydrate yourself beyond what is necessary will not bring any benefit and can even be counterproductive. The best reflex remains to listen to your body. To know the quantity of water you should drink according to your profile, do not hesitate to carry out our online hydration diagnosis.

Water balance: a tool for assessing your water balance

Water balance allows you to analyze the difference between water intake and loss over a 24-hour period. Its objective is to determine whether the body's water balance is optimal.

The assessment can give 3 results:

A positive balance, where contributions exceed losses.

A negative balance, when losses are greater than contributions.

A neutral balance, when inputs and losses balance out.

To carry out a water balance, it is necessary to measure the fluids consumed, estimate the contribution of foods rich in water, quantify urinary losses and take into account other water losses (perspiration, respiration).

Having a check-up is not necessary but can be useful if you do high-intensity sports, if you are a person likely to have poor balance or even for the elderly.

Best practices for maintaining good water balance

To maintain your water balance, it is important to know your own water needs. As a general rule, consuming 30 to 40 mL of water per kilogram of body weight covers most daily needs. However, there are certain situations where additional intake is required:

During physical activity, it is recommended to drink between 0.5 and 1 liter of water per hour of training.

During hot weather, it is recommended to increase your water consumption.

For breastfeeding women, an additional intake of 0.7 to 1 litre per day is recommended.

Effective hydration is based on an adequate intake of water and electrolytes. Hydratis tablets, thanks to their composition, optimize hydration while being easy to use. Our wide range of flavors including coconut, elderflower lemon, wild berries and many others, offers a solution adapted to everyone's preferences.

Water is involved in many vital functions: temperature regulation, nutrient transport, waste elimination, maintaining physical and cognitive performance. It is therefore very important to maintain a good water balance to ensure the proper functioning of the body. An imbalance, whether dehydration or hyperhydration, can alter these processes and therefore impact your well-being!

It is therefore essential to adapt your water consumption to your needs, taking into account your physical activity, your environment and your physiological state. Recognizing the signs of a water imbalance will allow you to act quickly and avoid complications.

For effective and appropriate hydration, electrolyte intake plays a key role in promoting better water absorption. Hydratis offers a practical and effective solution to support your daily water balance, adapting to different needs and lifestyles.

Bibliography

Why do we have to drink water? For maintaining the water balance. Eric Jquier a , Florence Constant b

Dehydration of the elderly, Dr Monique Ferry

Cognitive functions and hydrationHydration and cognitive performance, P. Ritz