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Water is the most essential element for our body. Our muscles are 75% water, our blood 83% water and our bones 22%water. In fact, water is necessary for the body to eliminate toxins and plays an important role in all the basic functions, such as digestion and blood circulation.

However, we lose water in various ways, mainly through diuresis and sweating, while we excrete water through other body processes, such as breathing. In these cases the lost fluids must be replaced to avoid dehydration.

There are several recommendations for daily water consumption. The recommendation that suits most people is 6-8 glasses of water a day (about 2 liters). However, each person may need different amounts of water to stay hydrated.

Water is the best choice to stay hydrated, however there are also other drinks and foods that can help with water intake.

Foods rich in water are mainly fruits, as they contain about 90% water - with grapes, watermelon and oranges reaching 98%. The same goes for most vegetables. Cucumbers are one of the best sources of water, as are tomatoes and lettuce.

Even caffeinated beverages, such as coffee, tea, and soda, count to a certain point in your daily water intake. Your dietitian or doctor will give you the appropriate instructions.

Some people are at greater risk of dehydration, including those who exercise a lot and those who have certain conditions or are unable to consume enough fluids. Older adults are at higher risk of dehydration.

Especially for those who follow intense exercise for more than an hour, a sports drink can be useful because it contains carbohydrates that can prevent low blood sugar levels. Remember that sports drinks are often high in calories and may contain high levels of sodium. Some sports drinks contain caffeine. If you use a caffeinated sports drink, it is a good idea to include it in the rest of the caffeine you get from the rest of your diet.

Tips

• Make sure you have a bottle of water with you during the day, in the car, at the office and while exercising.
• When exercising, drink water before, during and after training.
• Start and end your day with a glass of water.
• In the winter months, prefer water at room temperature and add a thin slice of ginger. It helps eliminate toxins, balances hormones and benefits the digestive system.