The Power of Water: The Essential Element for Health and Well-being

Water is a fundamental component of a healthy diet. It doesn’t provide energy, as it contains no calories, but it is vital for health and survival. It can also be a significant source of essential elements such as iodine and fluoride.

It is a main component of most foods we consume and makes up more than half of our body weight. Adequate hydration is crucial for many important bodily functions. The availability of chemically and microbiologically safe water is a prerequisite for health, and its intake is generally well-regulated by the feeling of thirst (with the exception of elderly individuals and certain medical conditions).

In general, the higher the energy intake and expenditure, the more water the body needs. A general guideline is to drink 1 liter of water for every 1,000 calories consumed.

When following a healthy diet rich in fruits and vegetables, about 20% of daily fluid needs are already covered by these foods.

Besides plain, clean water, moderate consumption of carbonated beverages does not appear to have negative health effects—except in cases of excessive intake of drinks high in simple sugars or alcoholic beverages.

• Fresh fruit juices are a good option as they contain fluids, fiber, and vitamins.
• It’s best to limit beverages containing caffeine to no more than three servings per day.

When do we need more fluids than usual?

In high temperatures and/or during physical activity, sweating is necessary to maintain normal body temperature. During this process, the body loses both water and electrolytes.

In such cases, inadequate hydration may lead to symptoms such as dizziness and fatigue.

A simple and reliable way for people to determine whether they are drinking enough fluids is to observe the color of their urine. If a person hasn’t consumed enough water, the kidneys produce concentrated, dark-colored urine. When properly hydrated, the kidneys eliminate excess water as very diluted, light-colored urine.

Other signs of dehydration include strong-smelling urine, urinating fewer than four times per day, dry mouth, headaches, weak muscles, and constipation.

Angeliki Valsami

Physical Education Instructor

Wellness & Fitness Coach