If you want to stay healthy, you must stay hydrated

Water is considered a macronutrient since it’s of vital importance to stay healthy. Getting into the habit of staying hydrated throughout the day is essential to maintaining a properly functioning organism

Studies show that approximately 50-70% of our body weight is made up of water. While the younger the age and size, the greater the water weight. Age, gender, and body build also influence the amount of water we carry. The National Academies of Sciences, Engineering, and Medicine determined that an adequate amount of liquids is: 15.5 cups (3.7 liters) of fluids for men and 11.5 cups (2.7 liters) of fluids a day for women. This is based on the calculation of the liquids released daily through sweat, urine, and feces.

The easiest way to determine how much water you should be drinking can also be measured by simply satisfying your thirst on a constant basis. The need for water is always the first indicator of dehydration, something we should avoid in healthy living.


Here are a few other reasons why you should maintain constant hydration:

  • Prevents fatigue and headaches due to dehydration.
  • During sports, proper hydration prevents cramps and injuries. 
  • Promotes good digestion by avoiding constipation and helps absorb nutrients.
  • Improves the look and feel of your skin. 
  • Eliminates toxins and waste.
  • Maintains a strong immune system. 

My recommendation is to keep a water bottle with you throughout the day. If you don’t enjoy drinking water or if it is difficult for you, adding herbs and fruits may help. You can start by adding mint or peppermint leaves, as well as slices of strawberries, oranges and lemons. The most important drill is to drink as much water as your body demands for optimal health and functionality.


Here are a few simple recipes you will love:

Choose some of your favorite berries, such as strawberries, blueberries, blackberries, and raspberries. Slice the fruit, add a couple of mint leaves, ice, and fill the pitcher with water. Mix and enjoy the delicious, refreshing water. 

Slice one-and-a-half cucumbers. In a pitcher, add the cucumber, ice, and water. Leave it in your fridge all night. You will wake up to a day’s worth of relaxing, healthy water.

In a pitcher, place half a mango with its peel still on. Add a sliced kiwi, peeled mandarin, and two peppermint leaves. Add ice and water. Undoubtedly, you will want to drink the entire pitcher! 



Gabriella Iturralde, Nutritionist