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The Importance of Drinking Water for Daily Hydration and Health



Have you ever realized how important it is to keep your body well-hydrated? Drinking water is not just about quenching your thirst, but it also has a significant impact on concentration and mood. Interesting research on women found that losing as little as 1.4% of body fluid is enough to significantly decrease concentration levels and lead to a drop in mood. So, if you often feel tired or have trouble focusing, it might be time to replenish your body with fluids.

But that's not all; our bodies function like complex machines that work tirelessly. Our kidneys are the invisible heroes responsible for eliminating toxins and waste by filtering them through urine. If your urine is dark-colored, deep yellow, or has a strong odor, it could be a sign that your body needs more water. Remember that kidneys store extra fluid to maintain optimal bodily functions.

Physical activity and exercise also benefit from proper hydration. As much as 80% of our muscles consist of water, so staying hydrated speeds up recovery after exercise and reduces fatigue. So, don't forget to sip water before, during, and after your workout sessions, especially when exercising under the scorching sun.

Did you know that our skin also loves water? Hydrating the skin is an incredible beauty secret. By drinking an additional liter of water per day, your skin can become more moisturized, fresh, and youthful. So, besides taking care of your skin externally, don't forget to provide hydration from within by drinking enough water.

Adequate hydration also plays a significant role in digestive health. Constipation can be an annoying and painful problem. However, with sufficient water intake, stools become softer and easier to pass, preventing constipation and maintaining the health of your digestive system. Remember to maintain a healthy fiber-rich diet and an active lifestyle to fully support good digestion.

Who would have thought that plain water can also prevent headaches? Research on women found that a 1.4% loss of body fluids increases the risk of headaches. So, always pay attention to your water intake if you want to avoid those painful headaches.

Kidney stones can be a dreaded prospect for some. However, with enough water intake, you can reduce the risk of forming kidney stones. Water helps dilute the concentration of minerals in urine, making it less likely for kidney stones to form.

For those on a weight loss program, drinking water before meals can help you control your calorie intake. Try having a 500 mL glass of water before your main meals to feel fuller faster and reduce the number of calories consumed.

Remember, good hydration is the key to both physical and mental well-being. Never underestimate the power of plain water. Fulfill your daily water needs and make drinking water a healthy habit. Now that you know the value of this miraculous beverage, let's prioritize our health by keeping our bodies well-hydrated.


The human body is like a complex machine, requiring an adequate intake of water to function optimally. Proper hydration can be obtained from fulfilling the daily water intake needs and also from the electrolytes contained in food. However, it is important to remember that each person has different water intake requirements, depending on their age and body condition.

According to the Regulation of the Minister of Health (Permenkes) on Balanced Nutrition Guidelines, here are the recommended daily water intake for various age groups:

a. Children need 5-6 glasses (1.2-1.5 liters) of water per day, while teenagers and lightly active adults need 8 glasses (2 liters) of water per day.

b. Productive-age adults require 8-12 glasses (2-3 liters) of water per day.

c. Pregnant and breastfeeding women need 12-13 glasses (3 liters) of water per day.

d. The elderly require 6 glasses (1.5-1.6 liters) of water per day.


Drinking water is not only crucial for preventing dehydration but also plays a vital role in maintaining various bodily functions. Sufficient hydration helps in keeping the body temperature stable, facilitating the digestion process, improving blood circulation, and aiding in the elimination of toxins from the body.

To maintain optimal hydration, there are some practical ways that can be done:

Always carry a water bottle when traveling to drink regularly throughout the day. This is also an environmentally-friendly habit as it reduces the use of single-use plastic bottles.

Set daily targets for water consumption, for example, 8 glasses a day. Divide this amount throughout different times of the day to achieve the target easily.

Pay attention to signs of dehydration such as dry mouth, excessive thirst, fatigue, or dark-colored urine. If these symptoms occur, immediately drink more water to address dehydration.

Use reminders on your phone or health apps to remind yourself to drink water regularly, especially for those who often forget to drink due to their busy schedules.

Not only is it important to consume an adequate amount of water, but it is also crucial to drink at the right times. Here are some tips on the appropriate times to drink water:

Drink water upon waking up to address dehydration after a night's sleep.

Before and after exercising, drink water to replenish the fluid lost through sweat.

Drinking water before meals can help reduce overeating and aid in the digestion process.

When feeling sleepy or tired in the afternoon, drink water to address dehydration due to daily activities.

Despite its simplicity, drinking water plays a significant role in maintaining the health and well-being of our bodies. Ensure to meet your daily fluid needs and make drinking water a healthy and beneficial habit.

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