Water is the most basic nutrient and, paradoxically, one of the most neglected in everyday life. Before thinking about complex diets or supplements, there is a silent pillar that supports practically all body functions: adequate hydration.

Why is water so important?

Approximately 50% to 70% of our body is composed of water. This is not a detail — it is a direct indicator of biological dependency. Water participates in practically all vital processes:

  • Transport of nutrients and oxygen to cells

  • Elimination of toxins by the kidneys and liver

  • Regulation of body temperature

  • Lubrication of joints

  • Proper brain function, impacting focus, memory, and mood

  • Digestion and absorption of food

Even mild dehydration is sufficient to cause symptoms such as fatigue, headache, difficulty concentrating, and even increased heart rate.

How much water do you really need?

The recommendation should not be generic. The most practical and individualized way to calculate is based on body weight:

→ On average: 30 to 35 ml of water per kg of body weight per day

Practical example:
A person weighing 70 kg should ingest approximately:

  • 2.1 to 2.45 liters per day

This value can vary according to:

  • Level of physical activity

  • Ambient temperature

  • Presence of illness

  • Pregnancy or breastfeeding

In other words, there is no "one universal fixed number." There is a need adjusted to your physiological context.

Is there an ideal time to drink water?

More important than "drinking a lot at once" is distributing it well throughout the day.

An efficient strategy:

  • Upon waking: 1 glass of water → helps "activate" the body

  • Before meals: improves the digestive process

  • During the day: fractional intake (avoid large volumes all at once)

  • During physical activity: constant replenishment

Avoid waiting to feel thirsty, as it is already a late sign of dehydration.

What about at night? When should you stop drinking water?

Here comes a strategic point that many people overlook: nocturia (waking at night to urinate).

To minimize this problem:

  • Reduce large volume intake 2 to 3 hours before bed

  • Small sips are acceptable if thirsty

  • Avoid beverages with diuretic effects at night (coffee, tea, alcohol)

This helps preserve sleep quality, which by itself directly impacts health.

How does the body absorb water?

Absorption begins quickly:

  • Water ingested passes through the stomach and is absorbed mainly in the small intestine

  • Within minutes, it enters the bloodstream

  • It is distributed to cells, tissues, and organs

  • Excess is filtered by the kidneys and eliminated through urine

The body maintains constant balance — neither lack nor extreme excess are ideal.

Does water really "make a difference"?

Yes, and in a much more profound way than it appears.

Good hydration is associated with:

  • Better cognitive performance

  • Reduced risk of kidney stones

  • Proper intestinal function

  • Improvement of skin (indirectly, via physiological balance)

  • More efficient blood pressure control

It is not a "miracle," but it is a basic factor. Without it, any other health measure loses efficiency.

Hydration is not a detail of routine — it is a silent health strategy.

Drinking water adequately does not require complex effort, but it does require consistency and awareness. Small adjustments, such as calculating your daily need, distributing intake better, and avoiding excess at night, already produce real impact.

Before seeking sophisticated solutions, it is worth ensuring the basics are done well.

Your body was designed to function with water, and it responds quickly when you provide it in the right way.

This content is exclusively informative and was developed to broaden your understanding of the importance of hydration in body function.

Each person has specific needs, which may vary according to health conditions, medication use, level of physical activity, and other individual factors.

For this reason, to receive personalized guidance and appropriate evaluation of your case, it is essential to seek care with a healthcare professional.

Rebeca Soares Andrade CRM-GO 39335