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Water, a vital ally
Our body is composed of about 60% water. This water is essential for every vital function: transport of nutrients, waste elimination, thermal regulation, cellular functioning. Proper hydration supports energy, concentration, immunity and performance.
Not all liquids are equal; for hydration to be beneficial, the water you drink must be pure, balanced and safe. Drinking quality water is just as essential as drinking enough.
The essential roles of water in the body
Transport & traffic:
Water serves as a vehicle for nutrients, oxygen and hormones to the cells.
Temperature regulation:
through sweating, water helps cool the body when it is hot or during activity.
Waste elimination :
the kidneys use water to filter metabolic products, and urine allows them to be eliminated.
Transport & circulation:
water serves as a vehicle for nutrients, oxygen and hormones to the cells.
Temperature regulation:
through sweating, water helps cool the body when it is hot or during activity.
Waste elimination:
the kidneys use water to filter metabolic products, and urine allows them to be evacuated.
Cognitive function & mood:
even slight dehydration (1 to 2%) can impair memory, concentration or mood.
Muscle function & joints:
muscles contain a lot of water, and joints are lubricated by aqueous fluids; good hydration prevents cramps and pain.
What volumes of water should be drunk ?
Water needs depend on several factors: age, weight, physical activity, climate, etc.
Here are some general guidelines:
Profile / situation
Recommended water intake*
Sedentary adult
~1.5 to 2.0 L per day
In hot climate or dry indoor air
+ 0,5 L
Moderate activity (30–60 min)
+ 0,3 à 0,7 L
Long/intense activity (> 1 h)
0.4 to 0.8 L/h (with electrolytes)
* These figures take into account the water coming from drinks and food.
Tip: The color of urine is a simple indicator — a light shade (pale yellow) suggests proper hydration. Dark urine often indicates that you need to drink more.
Long/intense activity (> 1 h)
Moderate activity (30–60 min)
+ 0,5 L
In hot climate or dry indoor air
~1.5 to 2.0 L per day
Recommended water intake*
Sedentary adult
Profile / situation
0.4 to 0.8 L/h (with electrolytes)
+ 0,3 à 0,7 L
Long/intense activity (> 1 h)
* These figures take into account the water coming from drinks and food.
Tip: The color of urine is a simple indicator — a light shade (pale yellow) suggests proper hydration. Dark urine often indicates that you need to drink more.
Pregnant & breastfeeding women:
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Needs increase: plan for +300 to +500 mL per day depending on the trimester and breastfeeding.
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It is recommended to drink in small sips throughout the day, especially to avoid nausea.
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Quality water, low in contaminants and well balanced in minerals, is particularly important during this period.
Infants & young children:
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Up to 6 months, milk (breast milk or infant formula) provides most of the water needs.
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The water added for preparing bottles must be very pure, low in minerals, and free of germs or contaminants.
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After 6 months, offer water regularly, especially in hot weather.
Athletes:
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Before exercise: 300 to 500 mL in the previous hour.
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During exercise: 150 to 250 mL every 15 to 20 minutes (more if the effort lasts long).
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After exercise: compensate for water loss (for example by weighing before/after) and reintroduce electrolytes (sodium, potassium) to help with recovery.
Signs of dehydration to watch for: dry mouth, headaches, dizziness, dark urine, fatigue, irritability, cramps.
Why water quality is decisive
Drinking a lot of water is not enough: if the water contains contaminants (chlorine, heavy metals, nitrates, bacteria, chemical residues), it can harm your health. Here are some key points:
Taste & acceptability: unpleasant-tasting water reduces the motivation to drink.
Microbiological purity: bacteria, viruses or microorganisms must be eliminated to avoid any health risk.
Chemical contaminants: heavy metals, pesticides, pharmaceutical residues are long-term risks.
Mineral balance: water that is too “light” (low in minerals) or too “hard” (excess calcium, magnesium) can have undesirable effects.
pH & electrolytes: a neutral or slightly basic pH is often appreciated; electrolytes (calcium, magnesium, potassium) contribute to cellular balance.
Distinguish the myths: points to clarify
“ The more mineralized water is, the better it is for hydration.” → False: hydration capacity depends above all on quantity and absorption, minerals play a complementary role.
“Tap drinking water is always bad.”→ Not necessarily. Tap water can be very safe depending on municipal treatments, but it can also contain chlorine or undesirable residues, depending on the locality.
“Bottled water is always better.” → This is not guaranteed; it all depends on the source, the treatment, the transport and the packaging.
Our proposal: combine quantity and quality
Drinking a lot of water is not enough: if the water contains contaminants (chlorine, heavy metals, nitrates, bacteria, chemical residues), it can harm your health.
Here is what you can expect from a good domestic water treatment system:
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Prefilters & sediments to block coarse particles
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Activated carbon / carbon filtration to eliminate chlorine, tastes and certain organic contaminants
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Membranes (reverse-osmosis, nanofiltration) to reduce heavy metals, nitrates and other pollutants
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Controlled remineralization to restore useful minerals while keeping the water healthy
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Sterilization (UV, ultrafiltration) to ensure the absence of microorganisms
By combining these steps, your water is not only sufficient in volume, but also optimized in quality, which promotes long-term overall well-being.
Practical advice
Drinking a lot of water is not enough: if the water contains contaminants (chlorine, heavy metals, nitrates, bacteria, chemical residues), it can harm your health.
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Keep a bottle of filtered water within reach
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Drink regularly, rather than large volumes at once
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When choosing a water treatment system, favor those that offer a balance between filtration and remineralization
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For pregnant women, infants or sensitive people, consult an expert to adapt the water quality to your needs
Our selection of equipment to improve the quality of your drinking water
FAQ
Does sparkling water hydrate as much as still water?
Yes, the gas can bother some people, but the hydration is equivalent.
Do tea, coffee, soups count?
Yes, they contribute to the total water volume. Be careful with very sugary drinks.
What hardness should be aimed for?
A balance around 10–20 °fH (TDS between 150 and 400 mg/L), to be adjusted according to the equipment and taste.
This information is educational and does not replace the advice of a health professional.
