Alejandro Lucía, physiologist: “Drinking too little water makes everyday activities like working or walking feel more demanding”

Maintaining proper hydration throughout the day is one of the most essential habits for human health. It is a simple practice, yet one of the most neglected by much of the population, which often assigns water far less importance than it truly deserves.

More than 60 percent of the human body is made up of water, and maintaining the right balance is essential for functions such as regulating body temperature, transporting nutrients, and eliminating toxins and waste. When this balance is disrupted, various symptoms can appear, including fatigue, headaches, difficulty focusing or sustaining attention, and dry skin.

Alejandro Lucía, Professor of Exercise Physiology at Universidad Europea, has spoken on the matter. “Insufficient hydration makes everyday activities such as walking, standing at work, or climbing stairs feel more demanding. The body regulates temperature less effectively, and effort is perceived sooner. Staying well hydrated helps maintain daily performance and supports recovery, especially when there is sweating,” he explains.

The expert warns that dehydration does not always present with intense thirst. “Even mild hydration deficits are associated with poorer attention, greater fatigue, headaches, and irritability. In the workplace, this can translate into reduced concentration and a worse mood, especially during long and demanding workdays,” he adds.

“Many foods provide water to the body”

Lucía then outlines the different drawbacks associated with dehydration. “It is common to notice darker urine in smaller amounts, a dry mouth, mild headaches, unexplained tiredness, or a feeling of reduced mental clarity. Some people may also experience constipation or lower tolerance to heat.”

To address these issues, the physiologist offers several tips to stay hydrated. “Drink a glass of water when you wake up, have water with your meals, and keep a bottle in sight throughout the day. It is also important to adjust intake if indoor heating is set too high during the winter months, if you walk a lot, exercise, or consume alcohol. It is also worth remembering that many foods, such as fruits and vegetables, provide a significant amount of water to the body,” he concludes.

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