Hydration

What is hydration?

Hydration refers to the process of providing an adequate amount of liquid to the body tissues to function normally.

Drinking enough water every day is important for your health. Most of your fluid needs are met through the water and beverages you drink, and some fluids are absorbed through foods.

Hydration is vital to good health yet needs vary by individual.

Why we need to be hydrated?

Maintaining proper hydration and electrolyte balance will:

Sustain a cooler body temperature

Allow smooth transport of nutrients

Lubricate and cushion joints

Lead to optimal functioning of internal organs

Improves performance & recovery

Prevents fatigue/ tiredness

Prevents muscle cramps

Avoids dizziness/ headaches/ heat stroke

Improves decision making/ focus/ concentration

How to stay hydrated?

  • Carry a water bottle for easy access when you are at work or exercising.
  • While exercising, drink at least 1 liter of fluid (water + salts) for evert kilogram of weight lost.
  • Drink fluids having the right balance of salts* and carbohydrates**.
  • The fluid should facilitate absorption and retention by the body.
  • Do not have aerated drinks, caffeinated beverages and other sugary drinks as they contribute to dehydration.

*Salts: Sodium, Potassium, Magnesium, Calcium, Chloride
**Carbohydrates: Glucose, Sucrose

How much is enough?

  1. Hydration guidelines for children
  2. Water requirements for pregnant women
  3. How can you improve hydration at work?
  4. Hydration for health enthusiasts

Hydration guidelines for children

Gender Age group Amount of fluid from drinks
and food (litres/day)
Amount of fluid from drinks
only (litres/day)
Boys and girls 4 to 8 years 1.6 1.1-1.3
Girls 9 to 13 years 1.9 1.3-1.5
Boys 9 to 13 years 2.1 1.5-1.7
Females 14 years+ 2 1.4 – 1.6
Males 14 years+ 2.5 1.75 – 2

Why choose Enerzal?

Enerzal is better absorbed as the Osmlarity is like that of body fluids.

The high sugar content in commonly consumed drinks leads to dehydration.