{"id":257,"date":"2025-10-08T08:49:49","date_gmt":"2025-10-08T08:49:49","guid":{"rendered":"https:\/\/nutrelino.com\/blog\/?p=257"},"modified":"2025-10-10T15:47:52","modified_gmt":"2025-10-10T15:47:52","slug":"hydration-dehydration-more-than-just-drink-8-glasses-of-water","status":"publish","type":"post","link":"https:\/\/nutrelino.com\/blog\/en\/hydration-dehydration-more-than-just-drink-8-glasses-of-water\/","title":{"rendered":"Hydration &amp; Dehydration: More Than Just \u201cDrink 8 Glasses of Water\u201d. How Much Water Should You Drink?"},"content":{"rendered":"\n<p>Water isn\u2019t just a sidekick to your lunch. It\u2019s your body\u2019s essential gear.<\/p>\n\n\n\n<p>Every single day, your body needs enough fluids to keep everything running smoothly\u2014from digestion to brain power. And when you don\u2019t get enough? Dehydration kicks in. And trust us, it can seriously mess things up.<\/p>\n\n\n\n<p>\ud83d\udcc9<strong> Dehydration affects up to 17\u201328% of adults.<\/strong> It\u2019s a common cause of hospitalizations, worsening health conditions, and even premature death. <strong>The risk is even higher, up to 30% in older adults.<\/strong> Why? Weaker thirst signals, reduced mobility, chronic conditions (like diabetes or kidney disease), and certain medications.<\/p>\n\n\n\n<p>\ud83d\udca7 <strong>About 20\u201330% of your daily fluid intake comes from food. The rest? You have to drink it. Yes, drink it. Not coffee. Not sugary soda.<\/strong><\/p>\n\n\n\n<p>You need: <\/p>\n\n\n\n<figure class=\"wp-block-pullquote has-text-color has-link-color has-large-font-size wp-elements-5d4ca83aba13c292e65fc027c19afbab\" style=\"color:#00b1d4\"><blockquote><p><strong>W \u2013 A \u2013 T \u2013 E \u2013 R.<\/strong><\/p><\/blockquote><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Types of Dehydration (yep, there\u2019s more than one)<\/strong><\/h2>\n\n\n\n<p>Not all dehydration is created equal. Your body can lose water and salt in different ratios\u2014and depending on the type, the outcome can vary.<\/p>\n\n\n\n<p>\ud83d\udc49  <strong>Isotonic dehydration<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Water and salt are lost in equal amounts<\/li>\n\n\n\n<li>Common causes: diarrhea, vomiting, heavy sweating, kidney disease, high blood sugar, or adrenal insufficiency<\/li>\n<\/ul>\n\n\n\n<p><strong>\ud83d\udc49  Hypertonic dehydration<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The body loses more water than salt<\/li>\n\n\n\n<li>Can happen during fever, diabetes, excessive urination, or intense breathing<\/li>\n\n\n\n<li>May lead to hypernatremia (dangerously high sodium levels)<\/li>\n<\/ul>\n\n\n\n<p><strong>\ud83d\udc49  Hypotonic dehydration<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>More salt is lost than water<\/li>\n\n\n\n<li>Often caused by the use of diuretics (water pills)<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>In a healthy adult, water makes up about 60% of total body weight. Losing just 3% of that? Your body starts to sound the alarm.<\/strong><\/p>\n\n\n\n<p>\ud83c\udf7c Babies and young children are even more sensitive. Their bodies hold more water\u2014<strong>around 70% for infants and 65% for small children<\/strong>. And because their energy and metabolism needs are higher, they dehydrate much faster.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Signs of Dehydration: Your Body Will Tell You. The Question Is\u2014Are You Listening?<\/strong><\/h2>\n\n\n\n<p>How do you know you\u2019re low on water? Your body starts sending signals &#8211; some quiet, others impossible to ignore.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff1e6\">\ud83d\udc40 Different symptoms depend on how much of your body weight you\u2019ve <strong>suddenly<\/strong> lost.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\ud83d\udd38 Mild dehydration (sudden loss of 2\u20133% of body weight)<\/strong><\/h3>\n\n\n\n<p>Feel \u201cjust a little thirsty\u201d? Then you\u2019re already dehydrated. The early warning signs might seem harmless:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mild thirst<\/li>\n\n\n\n<li>Trouble focusing, remembering, learning, thinking<\/li>\n\n\n\n<li>Mood changes<\/li>\n\n\n\n<li>Your body doesn\u2019t cool down as easily<\/li>\n\n\n\n<li>Lower performance during aerobic exercise<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\ud83d\udd38 Moderate dehydration (sudden loss of 3\u20135%)<\/strong><\/h3>\n\n\n\n<p>Now it\u2019s not just about thirst\u2014your body starts pushing back:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dry mouth<\/li>\n\n\n\n<li>Weaker memory (especially in kids)<\/li>\n\n\n\n<li>Reduced athletic performance<\/li>\n\n\n\n<li>Headache<\/li>\n\n\n\n<li>Fatigue, dizziness, drowsiness<\/li>\n\n\n\n<li>Dry skin<\/li>\n\n\n\n<li>Faster breathing<\/li>\n\n\n\n<li>Higher body temperature (especially in kids)<\/li>\n\n\n\n<li>Lower muscle endurance and strength<\/li>\n\n\n\n<li>You overheat faster\u2014and can\u2019t cool down efficiently<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\ud83d\udd38 Severe dehydration (loss of 6\u20139%)<\/strong><\/h3>\n\n\n\n<p>At this stage, it\u2019s serious. Your body is under acute stress\u2014and it shows:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sunken eyes<\/li>\n\n\n\n<li>No tears<\/li>\n\n\n\n<li>Impaired temperature regulation<\/li>\n\n\n\n<li>Dry mouth, no saliva<\/li>\n\n\n\n<li>Low blood pressure (hypotension)<\/li>\n\n\n\n<li>Fast heart rate (tachycardia)<\/li>\n\n\n\n<li>Skin loses its elasticity (skin turgor\u2014when pinched, it stays wrinkled)<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u26a0\ufe0f Heads up: Losing 10% or more = high risk of collapse or even death.<\/strong><\/h3>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Most Common Signs of Dehydration \u2013 Ranked by How Often They Show Up<\/strong><\/h2>\n\n\n\n<p><strong>\ud83d\udc8b Dry lips \u2013 87%<\/strong><br>The most common red flag that you\u2019re low on water. Sure, lip balm helps\u2026 but a glass of water helps way more.<\/p>\n\n\n\n<p><strong>\ud83d\udca7 Thirst \u2013 84%<\/strong><br>If you\u2019re thirsty, you\u2019re already dehydrated. Thirst is a delayed warning signal\u2014not a prevention strategy.<\/p>\n\n\n\n<p><strong>\ud83d\udc45 Dry tongue \u2013 76%<\/strong><br>A classic we tend to ignore. If your mouth feels dry, your body is already cutting back on water use.<\/p>\n\n\n\n<p><strong>\ud83d\udebd Reduced urination \u2013 54%<\/strong><br>Not hitting the bathroom much? Time to drink up.<\/p>\n\n\n\n<p><strong>\ud83d\udc9b Dark urine \u2013 51%<\/strong><br>Highly concentrated pee (dark yellow to orange) is a clear sign you\u2019re running low on fluids.<\/p>\n\n\n\n<p><strong>\ud83d\ude35 Fatigue and poor focus \u2013 46%<\/strong><br>Sometimes it\u2019s not about the coffee you skipped. It\u2019s the glass of water you didn\u2019t drink.<\/p>\n\n\n\n<p><strong>\ud83e\udd15 Headaches and dizziness \u2013 40%<\/strong><br>Yep, that headache might just be dehydration. Before reaching for meds, reach for water.<\/p>\n\n\n\n<p><strong>\ud83d\udcaa Muscle weakness \u2013 25%<\/strong><br>Your body can\u2019t push if it doesn\u2019t have fuel. And water is fuel.<\/p>\n\n\n\n<p><strong>\ud83d\ude24 Rapid breathing \u2013 23%<\/strong><\/p>\n\n\n\n<p><strong>\u26a1 Muscle cramps \u2013 16%<\/strong><br>Less water = fewer electrolytes. And when those drop, cramps come knocking.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Where Does the Water in Your Body Go?<\/strong><\/h2>\n\n\n\n<p>\ud83d\udca7 The short answer? <strong>Everywhere<\/strong>. And if you ignore it, your body will make sure you feel it\u2014fast.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Kidneys: Tiny filters with a huge job<\/strong><\/h3>\n\n\n\n<p>Your kidneys are basically your body\u2019s internal cleanup crew. Every single day, they filter waste, regulate water levels, and help maintain internal balance.<\/p>\n\n\n\n<p>When you don\u2019t drink enough, they have to work overtime. And if you\u2019re piling on salty foods or toxins? You\u2019re speeding up their wear and tear.<\/p>\n\n\n\n<p><strong>\u27a1\ufe0f Want to help them out? Give them water. It\u2019s that simple. Waste doesn\u2019t flush itself.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Sweating: Cooling mechanism that can wipe you out<\/strong><\/h3>\n\n\n\n<p>When you exercise or it\u2019s hot out, your body sweats to stay cool. It\u2019s natural, smart\u2014and risky if you\u2019re not refueling properly.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff1e6\"><strong>Athletes can lose 6\u201310% of their body weight just through sweat<\/strong>. If they don\u2019t replace that? Risk of dehydration skyrockets. So does the strain on your heart. Hello, exhaustion.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff1e6\"><strong>\ud83d\udc49 Not sure if you\u2019re overdoing it\u2014or under-hydrating? Step on a scale before and after a workout.<\/strong> <br>If your weight dropped more than 2%, your body is screaming for fluids. <br><br><strong>Quick math: 1 kg lost \u2248 1 liter of fluids.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>If you gained weight?<\/strong> You might\u2019ve overdone it on water.<\/li>\n\n\n\n<li><strong>If you lost weight?<\/strong> Time to refill your bottle.<\/li>\n<\/ul>\n\n\n\n<p>Extreme sweating (especially during heat or intense exercise) also means more sodium loss. You\u2019ll need to replace both water and electrolytes, especially sodium (Na+).<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Skin: Not everything is fixed by a glass of water<\/strong><\/h3>\n\n\n\n<p><strong>One of the biggest myths? \u201cDrink more water and your acne will disappear.\u201d<\/strong> Nice idea. Reality? <strong>A bit more complex.<\/strong><\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff1e6\"><strong>Dry skin is usually caused by dry air, hot showers, harsh soaps, certain health conditions, or medications. Water helps &#8211; but only up to a point.<\/strong><\/p>\n\n\n\n<p>Visible signs of dehydration on the skin show up only when things get serious &#8211; when you lose skin elasticity (aka \u201cskin turgor\u201d). At that point, it\u2019s not just about \u201ca less dewy glow.\u201d It\u2019s a warning sign.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>GI Tract: When fluids go right down the drain<\/strong><\/h3>\n\n\n\n<p>Diarrhea and vomiting = rapid fluid and salt loss. And no, you can\u2019t \u201cjust tough it out\u201d\u2014you\u2019ll end up worse.<\/p>\n\n\n\n<p>In these cases, don\u2019t reach for soda or fruit juice. <strong>Drink a rehydration solution that restores water and electrolytes in the right ratio. We have a homemade recipe<\/strong> &#8211; you can find it below in this article.<\/p>\n\n\n\n<p><strong>\ud83e\udd44 The best approach? Go slow\u20141 teaspoon every 1\u20135 minutes.<\/strong><\/p>\n\n\n\n<p>Steady, consistent sips. No sugar bombs. Juice can actually make diarrhea worse.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>No rehydration solution at home? You can DIY it:<\/strong><\/h2>\n\n\n\n<p><strong>Homemade rehydration drink:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 liter of water<\/li>\n\n\n\n<li>6\u20137 teaspoons of sugar<\/li>\n\n\n\n<li>1\u20132 teaspoons of salt<\/li>\n\n\n\n<li>A small splash of orange or grapefruit juice (no pulp, no fiber!)\u2014just a touch for better taste.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p>It should taste slightly sweet, slightly salty.<\/p>\n\n\n\n<p><strong>Sip it in small doses:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u27a1\ufe0f <strong>Adults<\/strong>: approx. 50\u2013100 ml per kg of body weight over 4 hours<\/li>\n\n\n\n<li>\u27a1\ufe0f <strong>Kids<\/strong>: approx. 30\u201350 ml per kg of body weight<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p>Even with dehydration, one rule always holds: Prevention is easier than damage control. Sometimes your body whispers before it screams. Don\u2019t wait for the shouting. \ud83d\udca7<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Most Common Causes of Dehydration<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/nutrelino.com\/blog\/wp-content\/uploads\/2025\/10\/Nie-si-kaktus-Tak-sa-napi-vody-819x1024.png\" loading=\"lazy\" alt=\"Causes of Dehydration\" class=\"wp-image-258\" srcset=\"https:\/\/nutrelino.com\/blog\/wp-content\/uploads\/2025\/10\/Nie-si-kaktus-Tak-sa-napi-vody-819x1024.png 819w, https:\/\/nutrelino.com\/blog\/wp-content\/uploads\/2025\/10\/Nie-si-kaktus-Tak-sa-napi-vody-240x300.png 240w, https:\/\/nutrelino.com\/blog\/wp-content\/uploads\/2025\/10\/Nie-si-kaktus-Tak-sa-napi-vody-768x960.png 768w, https:\/\/nutrelino.com\/blog\/wp-content\/uploads\/2025\/10\/Nie-si-kaktus-Tak-sa-napi-vody.png 1080w\" sizes=\"auto, (max-width: 819px) 100vw, 819px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Recommended Fluid Intake<\/strong><\/h2>\n\n\n\n<p>So\u2026 how much water do we actually need?<\/p>\n\n\n\n<p>Let\u2019s start with a few basic rules everyone should know if they want to keep their hydration in check:<\/p>\n\n\n\n<p><strong>\ud83d\udd39 Sugary drinks?<\/strong> Better skip them. They only raise your calorie intake\u2014along with your risk of weight gain, obesity, diabetes, and heart disease.<\/p>\n\n\n\n<p>\ud83d\udd39 <strong>Sports drinks?<\/strong> Sure, but only if you\u2019re exercising for over an hour. Their job is to replace electrolytes and sugar your body burns during intense workouts.<\/p>\n\n\n\n<p>\ud83d\udd39 <strong>Energy drinks?<\/strong> No, nope, and still no. They\u2019re not meant for hydration, and all that caffeine and sugar can actually make things worse for your body.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff1e6\"><strong>The truth is: your fluid needs depend on a ton of factors\u2014weather, diet, physical activity, and overall health.<\/strong><\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff1e6\"><strong>That\u2019s why there\u2019s no universal number. Each country has its own guidelines, and they often vary. You\u2019ll find different values in Europe than in the US. And even then &#8211; they\u2019re just estimates.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>\ud83d\udccc Below you\u2019ll find recommended daily fluid intake<\/strong> (not counting the water you get from food). This is what you should actually drink as fluids &#8211; shown as a range based on EU <em>(first number)<\/em> and US <em>(second number)<\/em> recommendations.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\ud83d\udca7 Daily Fluid Intake for Optimal Health:<\/strong><\/h3>\n\n\n\n<p><strong>\ud83d\udc76 Infants<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>0\u20136 months: 680\u2013700 ml<\/li>\n\n\n\n<li>6\u201312 months: 800\u20131000 ml<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p>\ud83e\uddd2 <strong>Children<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Up to 3 years: 1300 ml<\/li>\n\n\n\n<li>3\u20139 years: 1600\u20131800 ml<\/li>\n\n\n\n<li>9\u201318 years:\n<ul class=\"wp-block-list\">\n<li>boys: 2100\u20133000 ml<\/li>\n\n\n\n<li>girls: 1900\u20132300 ml<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>\ud83d\udc68 Adult Men<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>18\u201350 years: 2500\u20133700 ml<\/li>\n\n\n\n<li>50+ years: 2200\u20132500 ml<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>\ud83d\udc69 Adult Women<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>18\u201350 years: 2000\u20132700 ml<\/li>\n\n\n\n<li>50+ years: 1900\u20132200 ml<\/li>\n\n\n\n<li>Pregnant\/breastfeeding: 2400\u20133100 ml<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>\ud83d\udcaa If you\u2019re working out,<\/strong> it\u2019s a good idea to replenish <strong>about 500\u20131000 ml of water,<\/strong> depending on the intensity.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff1e6\"><strong>And your best bet? Plain water. It\u2019s cheap, calorie-free, ad-free, and usually available.<\/strong> You can switch it up with electrolyte drinks\u2014especially if you sweat a lot or exercise in hot weather.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to Keep Your Hydration in Check<\/strong><\/h2>\n\n\n\n<p>It\u2019s not rocket science \u2013 just a few simple habits you can weave into your everyday life:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sip water throughout the day, not just when you feel \u201csuper thirsty\u201d <\/strong>\u2013 by then, it might already be too late.<\/li>\n\n\n\n<li><strong>Eat foods high in water <\/strong>\u2013 fruits and veggies like watermelon, oranges, pineapple, strawberries, cucumbers, lettuce, or zucchini can make up 20\u201330% of your daily fluid intake.<\/li>\n\n\n\n<li><strong>Watch your caffeine and alcohol<\/strong> \u2013 they increase fluid loss and can dry you out without warning.<\/li>\n\n\n\n<li><strong>Keep a water bottle in sight <\/strong>\u2013 on your desk, in your bag, in the car. If you see it, you\u2019ll drink from it.<\/li>\n\n\n\n<li><strong>Use a bottle with markings<\/strong> \u2013 so you know how much you\u2019ve had and how much more to go.<\/li>\n\n\n\n<li><strong>Set a reminder on your phone<\/strong> \u2013 every 2\u20133 hours. Boring? Maybe. Effective? Absolutely.<\/li>\n\n\n\n<li><strong>Link drinking to your daily routines <\/strong>\u2013 after brushing your teeth, with meals, before bed, when you go to the bathroom\u2026 make it automatic.<\/li>\n\n\n\n<li><strong>Add something fun to your water<\/strong> \u2013 a slice of lemon, a sprig of mint, fresh fruit, cucumber.<\/li>\n\n\n\n<li><strong>Use a straw<\/strong> \u2013 sounds silly, but many people drink more without even noticing when they use one.<\/li>\n\n\n\n<li><strong>Track your hydration directly in <a href=\"https:\/\/nutrelino.com\/en\" target=\"_blank\" rel=\"noreferrer noopener\">Nutrelino<\/a> <\/strong>\u2013 we\u2019ll help you stay balanced, even on your busiest days. <strong>You can log your water, mineral water, or tea right inside your meal plan<\/strong>. Sometimes, all it takes is a gentle reminder for your body to get what it needs.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>\ud83d\udca1 Bonus for rebels:<br>Set a goal like \u201cFinish this bottle by dinner\u201d \u2013 or turn it into a game and challenge yourself to hit your hydration mark by a certain hour.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>\u2705 Proper hydration isn\u2019t just about performance \u2013 it\u2019s about your health. So don\u2019t brush it off. Your body will thank you for it. \ud83d\udc99<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-small-font-size\">Sources:<\/p>\n\n\n\n<ul class=\"wp-block-list has-small-font-size\">\n<li>https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK555956\/<\/li>\n\n\n\n<li>https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6282244\/<\/li>\n\n\n\n<li>https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2908954\/<\/li>\n\n\n\n<li>https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK436022\/<\/li>\n\n\n\n<li>https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6723555\/<\/li>\n\n\n\n<li>https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5790864\/<\/li>\n\n\n\n<li>https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6412353\/<\/li>\n\n\n\n<li>https:\/\/pubmed.ncbi.nlm.nih.gov\/20356431\/<\/li>\n\n\n\n<li>https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6315424\/<\/li>\n\n\n\n<li>https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4207053\/<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Hydration isn\u2019t just about drinking water \u2014 it\u2019s about balance. Learn how to keep your body properly hydrated and try our simple homemade rehydration drink. Dive into the article.<\/p>\n","protected":false},"author":1,"featured_media":262,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[346,122,350,124,348],"class_list":["post-257","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-and-nutrition","tag-daily-water-needs","tag-fluid-intake","tag-health-education","tag-hydration","tag-water-balance"],"_links":{"self":[{"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/posts\/257","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/comments?post=257"}],"version-history":[{"count":5,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/posts\/257\/revisions"}],"predecessor-version":[{"id":433,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/posts\/257\/revisions\/433"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/media\/262"}],"wp:attachment":[{"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/media?parent=257"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/categories?post=257"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/tags?post=257"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}