Water is the most forgotten nutrient and yet the most important one. **Your body is between 55 % and 60 % water**, and practically every function depends on it.

## Why is it so important?

- **Energy:** mild dehydration reduces physical and mental performance.
- **Digestion:** it facilitates intestinal transit and nutrient absorption.
- **Skin and joints:** it maintains elasticity and lubricates movement.

## How much water do you need?

A simple starting point:

1. 30 to 35 ml per kilo of body weight per day.
2. Add more if you train or if it's hot.
3. Observe the color of your urine: light yellow = good hydration.

> "Let your food be your medicine and let your medicine be your food." — Hippocrates

## Practical tips

- Drink a glass of water when you wake up.
- Always carry a bottle with you.
- If it's hard for you, add lemon or mint to the water.

Start today: your body will thank you.

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Hydration is key