Core Vitality
What water actually does — and when it is not enough
Water underpins every biological process you run. How hydration status shapes energy, cognition, temperature control and cellular repair — according to the research, not the wellness marketing.
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Articles on Hydration Benefits
Common questions, answered by evidence
How much water do I actually need per day?
Needs vary with body size, climate, and activity, so fixed numbers mislead. Research supports drinking to thirst and checking urine colour — pale yellow generally indicates adequate hydration. Requirements rise with exercise, heat, illness and pregnancy.
Can I drink too much water?
Yes. Drinking large volumes quickly can dilute blood sodium (hyponatraemia), which is dangerous and documented in endurance events. Spreading intake across the day is the safer pattern.
Do coffee and tea count toward hydration?
Largely yes. Studies show moderate caffeinated drinks contribute net fluid despite a mild diuretic effect. Water is still the best default, but tea and coffee are not “dehydrating” at normal intakes.
When do I need electrolytes instead of plain water?
During prolonged sweating, heat exposure, or illness with significant fluid loss. For ordinary daily life, a balanced diet supplies enough electrolytes and plain water is sufficient.