ROLE OF HYDRATION IN

HEALTH AND WLLNESS

• Name- MRITTIKA MODAK

• Registration Number -242341310051
• Roll no -23442824098
• Department – BHM
• Year – 2024-2025
• Paper – HEALTH AND WELLNESS
• Paper code -VAC181B
• GROUP - 9

SUBMITTED TO-
PROFESSOR DEBALINA GHOSH
 INTRODUCTION
Hydration plays a vital role in maintaining
overall health and wellness. Water, the primary
source of hydration, accounts for approximately
60% of an adult's body weight. Adequate
hydration is essential for various bodily
functions, including regulating body
temperature, transporting nutrients, and
removing waste products.
Adequate hydration is not merely about
quenching thirst; it is a cornerstone of overall
health and well-being. This report delves into
the multifaceted importance of hydration,
exploring its impact on various aspects of
human function and highlighting
the consequences of inadequate fluid intake.

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 1. The Importance of
Hydration in the Human
Body
• Enhanced Cognitive Function: Studies
have shown that even mild dehydration
can negatively impact cognitive
function, including attention,
concentration, and memory. Staying
hydrated can help to improve mental
clarity, focus, and overall cognitive
performance.
• Skin Health: Adequate hydration is
essential for maintaining healthy skin. It
helps to keep skin hydrated, plump, and
supple, reducing the appearance of
wrinkles and dryness
• Reduced Risk of Kidney Stones:
Kidney stones are formed when certain
substances in urine crystallize.
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 Adequate hydration helps to dilute
urine, reducing the risk of stone
formation.
• Circulatory Health: Blood is composed
of about 90% water, making hydration
vital for proper circulation and oxygen
transport
• Aiding Digestion and Nutrient
Absorption: Fluids help break down
food and transport nutrients throughout
the body.
• Detoxification and Waste Removal:
The kidneys, liver, and intestines rely on
water to flush out toxins and waste
products.

Without adequate hydration, the body's

functions begin to decline, leading to serious
health problems.

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 2. Why Hydration Matter:

Regulating body temperature: Water

helps maintain a stable body temperature,
especially during physical activity or
exposure to hot weather.
Transporting nutrients: Water aids in
the transportation of nutrients, such as
vitamins, minerals, and oxygen,
throughout the body.
Removing waste: Water helps flush out
toxins, waste products, and metabolic by-
products through urine, sweat, and bowel
movements.
Cushioning and lubricating
joints: Water acts as a lubricant for joints,
reducing friction and supporting smooth
movement.
Supporting digestion: Water is
necessary for proper digestion, absorption
of nutrients, and bowel regularity.

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 3. Sources of Hydration
While drinking water is the most direct way to
stay hydrated, there are other sources of fluids,
including:
• Flavour your water: Add natural
flavours like lemon, cucumber, mint, or
berries to your water to make it more
appealing and enjoyable.
Drink before meals: Have a glass of
water before meals to hydrate and
promote healthy digestion.
Monitor caffeine and alcohol
intake: Limit consumption of
caffeinated and alcoholic beverages,
as they can contribute to dehydration.
Eat hydrating foods: Incorporate
hydrating foods like watermelon
,cucumbers, oranges, celery,

tomatoes, and leafy greens into your

diet.

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4. Hydration Needs for
Different Age Groups and
Lifestyles:
• Infants (0-12 months): Require 0.7-
0.9L/day, primarily from breast milk or
formula.
• Children (1-12 years): Need 1-1.5L/day
to support growth and development.
• Teenagers (13-18 years): Should
consume 1.5-2L/day, especially if
physically active.
• Adults (19-64 years): Require 2-3L/day
for metabolism, energy, and overall
health.
• Older Adults (65+ years): Need 1.5-
2L/day, as the risk of dehydration
increases with a

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5. Effects of Dehydration on
Health
• Weakened Immunity – Reduces the
body's ability to fight infections
• Kidney Problems – Increases risk of
kidney stones and infections
• Heart & Blood Pressure Issues – Leads
to increased heart rate and low blood
pressure.
• Heat-Related Illnesses – Increases risk
of heat exhaustion and heat stroke.
• Digestive Issues – Causes constipation
and acid reflux.
• Rapid Breathing- Increased respiratory
rate to help regulate body temperature.
• Seizures- In extreme cases, severe
dehydration can lead to seizures.

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6. Benefits of proper
hydration :
Maintained Organ Function: Water is
essential for the proper functioning of all
organs, including the kidneys, liver, and heart.
Adequate hydration helps these organs filter
waste products, regulate blood pressure, and
maintain overall health.
• Lubricated Joints and Tissues: Water
acts as a lubricant for joints and tissues,
reducing friction and preventing wear and
tear. This is particularly important for
athletes and people with conditions like
arthritis.
• Improved Physical Performance: Water
plays a crucial role in regulating body
temperature during exercise. Proper
hydration helps maintain optimal blood
volume and circulation, ensuring efficient
oxygen and nutrient delivery to muscles
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 What I Learned from This
Topic?
• Researching the role of hydration in health and wellness has
deepened my understanding of how crucial water is for
survival. Before this study, I knew water was important, but I
did not fully appreciate how dehydration can negatively
affect so many bodily functions. I also understand that
hydration is not about drinking water but also about maintain a
balance of electrolytes and nutrients.
• Lastly, I realized that different people have unique hydration
needs, and factors like age, activity level, and climate play a
significant role. Moving forward, I plan to be more intentional
about my water intake and encourage others to stay properly
hydrated for their overall well-being.

7. CONCLUSION
Hydration plays a vital role in maintaining overall
health and wellness. Adequate hydration is
essential for physical performance, cognitive
function, digestive health, and skin health. It helps
prevent various health problems, improves mental
performance, and enhances overall quality of life.
Drinking enough water and other hydrating fluids is
crucial for maintaining optimal health and well-
being.