Hydration vs Dehydration

Article by  Dominika Zielińska

When we think about nourishing ourselves, we often forget about proper hydration
of the body… and after all, water is essential for the proper functioning of the body. Water should constitute 50 – 65% of body weight depending on many factors, including sex and age. 

How much water should you drink?

It is assumed that per 1 kilogram of body weight we need 30 ml of water per day. Thanks to this you can now easily calculate how much you should drink a day.

E.g: A person weighing 70 kg should drink 2.1 liters of water daily. (70 kg x 30 ml = 2.1 L)

When should you drink more water?

Our system regulates the water content in our body every day, but there are situations in our lives, in which we need more water. These are among others: 

  • high physical activity, competitive sport
  • fever
  • diarrhea, vomiting
  • taking thermoregulators or diuretics
  • being in a country where there temperature is always high

What happens if this water runs out in our body?

  • dizziness
  • muscle pain, cramps
  • abnormal heartbeat
  • abdominal pain
  • constipation
  • drop in blood pressure

How easy is it to recognize dehydration?

The color of urine is provides information for us and tells on how dehydrated or hydrated we are.

picture from „Nutrition Guide – True Sport USADA” p. 25. 

What liquids to choose?

It is best to consume non-carbonated mineral water, but you can also choose weak herbal infusions and weak tea without sugar. A good source of water is fresh fruit
and vegetables or 100% fruit/vegetable juices without added sugar that provide additional nutrients, especially vitamins and minerals.

Good advice!

Do not wait until you feel a dry throat… Drink water, maintain a constant level
of hydration and enjoy the well-being all the time! 

Dominika Zielińska – dietician/nutritionist

She obtained her master’s degree of Dietetics and bachelor’s studies of Artistic education in the field of musical art at the University of Rzeszów in Poland.

During her studies, she participated in numerous courses and trainings, among others in: anorexia and bulimia, celiac disease and primary lactose intolerance, population health –  tacking health inequalities at regional level, fat burning and the role of hormones, oncological nutrition, infant nutrition and diet for the elderly.

During her studies she took n active part in the activities of the Scientific Circle of Dieticians at the University of Rzeszów and the organization of and participation in the  1st, 2nd, 3rdNational Scientific Conference of Students and PhD Students “Medical Aspects of Human Nutrition”.

In 2016, she published in W.Kruk, M. Marć: Public health, part 4: Threats to public health and the challenges of health education. Chapter 5 (Dominika Zielińska) Influence of information and advertising provided in the mass media on the spontaneous use of drugs in the case of ailments not requiring medical intervention.
She is a highly creative individual, very communicative and with interpersonal skills, eager to learn new skills.
Her hobbies are nutrition and healthy food, music and singing, but also scientific activity.
Email: dominique.z@o2.pl

About Dr Antonella Grima


Dr. Antonella Grima M.D. M.Sc. Pg.Dip. is the founder of the Health and Nutrition Centre in Luqa, Malta. She is a Medical Doctor specialised in Public Health as well as a Registered Nutritionist. Read More >

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