Although water is not counted as one of the food groups but is a vital requirement to for our body to perform bodily functions. Let us refresh our memories and understand the better ways to achieve our daily hydration including the functions of proper hydration.
Water makes up approximately 55-60% (women &men respectively) proportion of our body. In other words, we have a large proportion/amount of water in our body! If we talk about the benefits of fluids I can go on all day and write ten big pages. That’s how important the daily fluids are for the proper functioning of our body.
Achieving daily fluids is not as hard as we think! As a registered nutritionist and an expert in weight management, I’ve come across with many questions that are also related to water and weight loss. Please see my other blog on healthy tips for weight loss for more information.
So what counts towards ‘Healthy Hydration’.
Water is regarded as the best source for daily hydration. It contains zero sugar which means no calories!! All you need is one water bottle with you if you are out and about or a glass/cup/mug when at home or sitting at your desk. Water won’t harm you if even go over 6-8 glasses but consuming anything exceptionally over and under is not good either to achieve a healthier lifestyle. The national recommendation in the UK is 2.5 litre for men and 2 litres for women.
The other sources of hydration are tea, coffee, juice, sugary drinks, milk, sports drinks etc. However, due to caffeine in tea and coffee, it is ideal to consume moderately and include some herbal drinks. Sports & energy drinks have high level of sugars and some amount of caffeine. Try to limit their intake and consume only if needed. Fizzy or sugary drinks also contains high sugar and calories hence limit the intake and only have them occasionally. Although fruit juice and smoothies provide you with vitamins and minerals but still has acidic effect with high sugars. The daily recommendation is 150 ml (approx. one glass per day).
Concluding the type of hydration for your daily life, stick to plain water or flavour it with lemon, mint leaf, lower fat version of milk or alternatives, limit the intake of fizzy drinks, stick to 150 ml portion for fruit juice for achieving your best hydration balance. Watch your alcohol intake too!
Now the other important aspect of fluids is their important functions. Fluids act as a shock absorber for our joints, help to remove the waste products from our body, improve the brain ability to think better, keeps our energy level at appropriate level and helps in the transportation of essential nutrients within the body.
Don’t want to miss the term ‘Dehydration’ here. Here is the formula of dehydration: Not taking enough fluids + signals from the brain of low energy = Dehydration. This could lead to severe consequences and even sudden unconsciousness if proper care is not taken.
The main say is that hydration is not only important for our body, but it is also a requirement for better health. At Nutrificient Life, we assess your needs and providing you with the tailored nutrition and fluid guidance for the betterment of your health & wellbeing. Set your hydration goals and avail expert support from Harman who will help you gain success in your lifestyle!
Building a Practical Hydration Routine: The NutrificientLife Protocol
In my practice, I find that many clients struggle not with the desire to drink water, but with the practical rhythm of doing so. A common mistake is attempting to "catch up" on fluid intake by gulping down a litre of water right before bedtime, which disrupts sleep quality and provides suboptimal cellular hydration during the active hours of the day. Instead, I guide my clients through a structured, front-loaded hydration protocol: starting the morning with 300–500 ml of plain or warm water within 30 minutes of waking to offset overnight fluid loss through respiration, followed by a steady intake of roughly 200–250 ml every two hours until early evening. Spacing your intake in this way ensures your tissues remain consistently hydrated during peak physical and cognitive demands.
Rather than relying solely on fluid tracking apps, I teach my clients to monitor their baseline hydration using reliable, practical cues. Here are three simple strategies we use in standard nutrition consultations:
- The Urine Colour Scale: Aim for a pale, straw-like shade (levels 1 to 3 on standard NHS fluid charts). Dark, amber-coloured urine indicates dehydration, whereas completely clear urine continuously throughout the day may suggest over-consumption that dilutes key electrolytes.
- Integrating Water-Rich Foods: Remember that approximately 20% of our daily fluid intake comes from solid food. Incorporating high-water produce such as cucumbers (96% water), tomatoes, courgettes, and strawberries actively supports your fluid balance while providing beneficial fibre and antioxidants.
- Activity-Based Replenishment: If you engage in vigorous exercise or spend time in hot environments, monitor your post-workout loss. As a practical benchmark, replace every 0.5 kg of weight lost during intense sweat sessions with approximately 500–750 ml of water or dilute electrolyte fluids over the subsequent two hours.
It is worth remembering that individual fluid requirements vary based on climate, physical activity, age, and metabolic demand. Furthermore, if you have a diagnosed medical condition—such as chronic kidney disease or heart failure—or are taking prescribed medications like diuretics, you should always discuss any significant changes to your daily fluid intake directly with your GP. For most healthy adults, establishing a deliberate, front-loaded hydration habit is one of the simplest, most powerful strategies to maintain sustained daily energy, digestion, and overall physiological wellbeing.
Ready to turn your hydration plan into a daily habit? Book a complimentary discovery call via our services page or simply schedule a session, and I’ll help you fine‑tune your fluid intake for lasting wellbeing.