The Importance of Hydration

Hydration Matters

Staying hydrated is perhaps the easiest and most impactful way of taking care of your health and performance. Whether you’re trying to boost your energy, improve your skin, enhance concentration or focus at work, recover after a workout, or just feel better day-to-day—hydration plays a critical role.

The human body is roughly 60% water, and every cell, organ, and system relies on it to function properly. Water helps transport nutrients around the body, maintain blood pressure, regulate body temperature, flushes out toxins, keeps joints lubricated and digestion smooth. Hydration impacts it all.

The Hidden Cost of Dehydration

Research has shown that even mild dehydration - as little as 2% loss of body weight or 1.2 kg for an average 70 kg person - can impact the brain, body and beyond. Dehydration can result in headaches, fatigue, low energy, and poor concentration. Simply not drinking enough can impair cognitive function by 10 - 25%, increase reaction time by 12% and exercise performance by 10 - 20%. It can also impact digestion and gut health, leaving you feeling uncomfortable and even hungrier.

A variety of factors will influence the amount of fluid you need to consume, including the weather, exercise, drinking alcohol, or sitting in air conditioned rooms. Sweating doesn't just mean water loss—it also drains your body of key electrolytes like sodium, potassium, and magnesium, which help regulate everything from muscle contractions to fluid balance.

How Much?

The gold-standard recommendation for hydration is 1ml per kcal energy expenditure. That roughly translates to: 

• 2–2.5 litres for women
  

• 2.5–3.5 litres for men
  

• More (additional 500 ml per hour) if you’re exercising, in hot weather

Hydration doesn’t need to come from plain water alone. In fact, fruits, vegetables, juices and smoothies not only hydrate you, but also deliver vitamins, minerals, and antioxidants that support various aspects of health to. 

Everyday Hydration Made Easy

Here are a few simple ways to stay on top of your hydration:

💧 Start each morning with a big glass of water – This will kick start the hydration process and ensure you wake up energised and alert. 

💧 Sip regularly, not all at once – Carry a water bottle and drink steadily throughout the day.

💧 Eat your fluids – Fruits, vegetables, soups, and smoothies all count toward your hydration.

💧 Hydrate with purpose – After a workout, grab something that restores electrolytes as well as fluid.

💧 Pay attention to signals – Dark urine, dry mouth, headaches, and tiredness are all signs you may need to drink more.

B.fresh Hydration

At B.fresh, we've turned hydration into something delicious, functional, and healthy. Our cold-pressed juices and smoothies are bursting with naturally hydrating ingredients like cucumber, apple, and beetroot - plus they’re rich antioxidants, and completely free from added sugar or artificial additives.

Need a refreshing post-workout option? Try Lean Greens for a light, zesty kick. Looking for something more satisfying as a mid-morning refuel? Our Shine juice offers hydration plus it's rich in vitamin C to strengthen the immune system.

Hydration doesn’t need to be boring. With B.fresh, every sip supports your hydration and wellness goals.