Human health depends on a set of essential factors, among which adequate hydration and a balanced diet stand out. These two pillars support the body's functioning, directly influencing energy, physical performance, psychological well-being, and the prevention of numerous diseases.

Water as the Basis of Human Life
Body Composition and Functions of Water
Water represents between 55% and 70% of the body's constitution, depending on the age, sex, and muscle composition of each individual. The human body depends on water for vital processes such as:
Thermal regulation through perspiration;
Transport of oxygen and nutrients in the blood;
Lubrication of joints;
Protection of organs and tissues;
Elimination of toxins through urine, sweat, and respiration;
Digestion and absorption of nutrients;
Maintenance of hydroelectrolytic balance.

Without water, the body cannot maintain homeostasis and cells stop functioning correctly.

The Importance of Hydration in Cognitive and Physical Performance
Studies show that even mild dehydration, equivalent to just 1 to 2% loss of body water, is enough to cause:

Decreased attention and concentration;
Irritability and mental fatigue;
Headache;
Reduced muscle strength;
Lower physical endurance;
Increased risk of muscle injuries.

Daily Water Intake Requirements
In Portugal, an average daily intake of 1.5 to 2 liters of water is recommended for the adult population. However, this value should be adjusted taking into account:
Age;
Level of physical activity;
Ambient temperature;
Health status;
Type of diet.

Foods rich in water, such as fruits, soups, and vegetables, also contribute to hydration. In a sports context, the importance of drinking before, during, and after exercise is reinforced.

Balanced Diet: Foundation for Health and Performance
Definition of a balanced diet
A balanced diet consists of a varied and adequate intake of different food groups, ensuring all the needs for macronutrients (carbohydrates, proteins and fats) and micronutrients (vitamins and minerals).

The Portuguese Food Wheel establishes a balance between:

Cereals and derivatives;
Vegetables;
Fruit;
Dairy products or alternatives;
Legumes;
Meat, fish and eggs;
Healthy fats (such as olive oil).

Benefits of a healthy diet
A balanced diet contributes to:
Regulation of body weight;
Maintenance and development of muscle mass;
Strengthening of the immune system;
Reduction of the risk of cardiovascular diseases;
Improvement of mood and psychological well-being;
Prevention of type 2 diabetes;
Better intestinal function;
Increased daily energy.

Consequences of an Inadequate Diet
An unbalanced diet, rich in processed foods, refined sugars, and saturated fats, can cause:
Obesity and increased fat mass;
Loss of muscle mass;
Metabolic diseases;
Mood swings;
Attention deficits;
Digestive problems;
Chronic fatigue and low energy.

Strategies to improve water intake
Drink water regularly throughout the day.
Always carry a reusable bottle.
Consume fruits rich in water (watermelon, orange, pineapple).
Prefer soup at the beginning of meals.
Avoid soft drinks and sugary beverages.
Drink more water on hot days or during workouts.

Strategies to improve diet
Include vegetables in at least two daily meals.
Consume more fresh and varied fruits.
Reduce processed foods and fast food.

Choose grilled, boiled, and baked foods instead of fried ones.
Prepare meals in advance.
Have healthy snacks like yogurt, nuts, or whole-wheat bread.

Tiago Sousa