Our human bodies are made up mostly of water. On average, water constitutes 60 per cent of the total weight of our body, going up to 83 per cent in our blood. Nearly 2/3 of the water is present inside our cells, and 1/3 outside.

Water is essential for the maintenance of several functions such as the transportation of nutrients and hormones and the elimination of waste produced by our cells. It ensures the regulation of body temperature and by its evaporation, on the surface of the skin, allows the dissipation of excess body heat.

How much water should we consume?

The most recent official recommendations on water requirements, published in 2010 by the EFSA – European Food Safety Authority, estimated that men should drink around two litres per day and women 1.6 litres.

What are the symptoms of dehydration?

• Feeling very thirsty
• Dry mouth
• Urinating and sweating less than usual
• Dark-colored urine
• Dry skin
• Sleepiness, lack of energy, confusion or irritability

Look at your urine to see if you are well hydrated

The evaluation of hydration can be done simply by comparing the colour of urine. Pale yellow urine means optimal hydration. On the other hand, darker urine means that you, or the person whose urine you are checking, may not be drinking enough. The darker the urine, the higher the risk of dehydration! Note that urine colour can be influenced by diet or medication.

Some tips for staying hydrated

• Start your day with a large glass of quality water
• Bring a bottle of water with you and drink every hour In our next column, we will talk about the quality of our drinking water. Until then, have a great and well-hydrated start to the summer!

Jessica et Bruno

*Source: EFSA 2010 & Hydration for Health 2018

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