Hydration Questions


Home > Kamalaya Collective > Most Asked Hydration Questions

All guests of Kamalaya are given a body composition analysis as part of their initial wellness consultation that involves assessing hydration levels. Naturopath Kate Upton answers the 10 questions relating to hydration that our guests most frequently ask.

What is hydration?

A healthy human body contains about 50% water in females and 60 % water in males. Our vital organs such as heart and brain contain an even higher percentage of water at around 75-85%. Many people do not consider water as part of ‘nutrition’ – but in fact it is an absolutely foundational aspect of our diet, influencing the short- and long-term health of our entire body.

How much water should I drink per day?

Many people are familiar with 1.5 – 2 liters of water per day as a guideline. However, it is impossible to make a ‘one-size fits all’ recommendation. Use 2 liters as a starting point but also consider the following factors which may indicate that you need more:

  • Climate. Water is lost through the skin even when you are not noticeably sweating. Those in hot climates will lose more water throughout the day.
  • Body size. People with a larger body frame, height and weight will require more water than those with a smaller overall mass.
  • Level of activity. Those who frequently exercise will require a larger water intake to stay hydrated.
  • How much you sweat. How much people sweat varies from one person to another, as well as within one person’s lifetime (eg. During menopause, women will likely sweat more due to hot flushes). If you sweat a lot – you need to drink more water.
  • If you are detoxing. Many guests at Kamalaya are wishing to cleanse or detox. It is a good idea to increase water consumption to facilitate the process of toxin excretion from the body’s tissues.
  • The water content of the foods you eat. Someone eating a lot of dry foods such as bread, pasta and biscuits will need to drink more water than those eating a diet including ample water-rich fruits and vegetables, such as cucumber, melon, courgettes and tomatoes.
  • Intake of diuretics. Diuretics increase the production of urine. Caffeine is a diuretic, as is alcohol, so the intake of these will increase your water intake requirement. Some medicines are also diuretic – it is worth checking this.

How can I tell if I am dehydrated?

It is a good idea to monitor your hydration levels with self-assessment. Signs of dehydration include:

  • Feeling thirsty
  • A dry tongue or mouth
  • Dark yellow urine (urine should be the color of pale straw)
  • Lack of concentration and clouded thinking
  • Headaches
  • Urinating fewer than 4 times per day

What are the benefits of being hydrated?

Hydration is important for every cell in the body, so we cannot isolate the benefits of good hydration to a particular organ system. However, some of the most noticeable benefits of consistently good hydration are:

  • Improved skin health and ‘glow’
  • Clearer thinking, improved memory
  • Improved hydration can help to clear stubborn weight that has been difficult to shift
  • Increased energy levels
  • Improved fitness performance


What time of day should I drink?

It is better to drink smaller amounts gradually throughout the day as opposed to larger amounts ‘in one go’. The only times it is best to avoid drinking are:

  • During meals – as it dilutes your stomach acid, the potency of which is important for fully digesting food. It is best to leave drinking 30 minutes either side of meals.
  • Before bed – as it can disturb sleep by waking in the night to urinate. It is best to leave a 1–2-hour gap in drinking before bed

Does wine count towards my daily water intake? Coffee? Herbal tea?

As mentioned, as caffeine and alcohol are diuretic, these actually increase our water requirement and cannot be included as part of our daily intake. Non-caffeinated herbal teas, such as chamomile, licorice, and peppermint, can absolutely count towards water intake.

What are electrolytes?

Electrolytes are particular minerals including potassium, calcium, and sodium, that are essential for use in muscle contraction and in regulating blood pressure, safe pH balance, and our levels of hydration. The best way to replenish electrolytes is with a varied and nutrient-rich diet. As electrolytes are lost via sweat, those who sweat a lot and/or work out regularly can benefit by adding electrolytes to water. This can be achieved by adding lemon or lime juice to water, or a pinch of a naturally occurring salt such as Himalayan crystal salt. Coconut water is also a good source of electrolytes- and a popular option here at Kamalaya! Avoid sports drinks with added sugar, sweeteners, and colorings.

I drink a lot, but I still feel thirsty. Why?

  • You may not be drinking as much as you think, it is a good idea to track and record your water intake.
  • Assess all the factors previously mentioned – have you underestimated your water requirement? Does your diet consist of mainly dry foods? Perhaps you are low in electrolytes (see above).
  • Do you have a sedentary lifestyle? Movement is important for circulating the blood, and therefore water, in the body. You may need to increase your activity levels.
  • Excessive thirst can be a symptom of hyperglycemia (elevated blood sugar) and hypercalcemia (elevated levels of calcium in the blood). If thirst is a persistent problem for you, it is best to discuss it with your doctor.


Does it matter if my water is hot or cold?

Generally speaking, it is preferable to drink water at room temperature or warmer. This is to conserve the heat and digestive power of the stomach. However, if you only have cold water available in a given moment, or if you feel drawn to a cold drink it is more important to be hydrated. Within Traditional Chinese Medicine, the hot / cold and yin / yang balance within a person’s body can hold deeper significance for consuming hot and cold food and drinks – including that which is energetically hot (e.g. ginger) and cold (e.g. cucumber). If you have symptoms that relate to temperature such as cold extremities or acid reflux, a Traditional Chinese Medicine consultation will provide insight on your body’s specific requirements.

How can I encourage myself to drink more?

  • Prepare your water in advance and make conscious targets. For example, having a bottle on your desk and knowing you need to finish it before lunch time.
  • Take time to think about how to make drinking water more appealing – which herbal teas do you enjoy? Do you have lemons on hand to add a slice to a glass? Consider this when writing your weekly shopping list.
  • Invest in beautiful vessels such as glasses, mugs, tea pots and serving jugs to encourage yourself to drink more.
  • There are free apps available to download that allow you to record your water consumption so you can keep track of your intake and compare one day to another, helping to identify patterns in your routine. Many also allow you to set a notification at hourly intervals as a reminder to take a drink.

If you are interested in improving your body composition, including balanced hydration, fat, and lean mass, consider visiting us and enjoying our Ideal Weight wellness program. This thoroughly immersive and holistic program synergistically combines personal training, nutritional guidance, Traditional Chinese Medicine, Far Infra-Red Sauna as well as therapeutic massage treatments in order to guide the body towards its optimal healthy composition and long term, sustainable metabolic health.

Written by: Kate Upton, Naturopath at Kamalaya Koh Samui


on Kamalaya Connect
These sessions provide an opportunity to discuss any wellness concerns, as well as review your health goals, medical conditions and reports in complete confidence.

US$ 94
45 minutes

at Kamalaya Koh Samui
Build the foundation for sustainable weight balance through respect and nourishment of the body rather than depletion or deprivation.

Choose from 7, 9 or 14 days


Cleanse & Detox

Cleansing and detoxing your body is a great way to put yourself on the path to improved health over the long term.

Read More

Value of Yoga retreat

Thailand welcomes back international travellers and begins to reopen to the rest of the world, Koh Samui celebrates being voted as one of the Top 25 Islands Around the World by readers of influential Travel + Leisure magazine.

Read More

Pattabhi Jois

The story of Sri Krishna Pattabhi Jois.

Read More

Detox Pre-Arrival

We recommend that you follow our suggestions below before joining a detox program.

Read More

Mind & Body Break

Being fully present in the moment can bring us great joy. Let’s be kinder to ourselves and start feeling life’s potential again!

Read More
Basic Detox program Thailand

Types of Sleep Disorder

There are many ways in which your healthy sleep cycle can become damaged over the long term.

Read More

Yoga Prana

Prana (Devanagari: pra-Na) is a Sanskrit word meaning ‘breath’ and is understood as the vital, life-sustaining force of living beings and the vital energy in all natural processes of the universe.

Read More

Yoga History

Yoga was first clearly expounded in the Vedic shastras (Hindu religious texts). Those that estimate Yoga’s age to be four thousand years see the history of Yoga from this point.

Read More






Patanjali (Devana-gari) is the compiler of the Yoga Sutra, a major work containing aphorisms on the practical and philosophical wisdom regarding practice of Raja Yoga.

Read More

Tips to Get a Posture you are Proud of

Try these 5 lifestyle tips to improve your posture.

Read More

Benefits of Colon Hydrotherapy

Colon hydrotherapy can aid in the removal of plaque and waste matter that has accumulated over many years.

Read More

What is Detox

Detoxifying can have a vast array of benefits to bodies exhausted by hectic modern lifestyles. It can boost the immune system, aid in weight loss, improve digestion, balance fluctuating moods and revitalize systems crying out for support

Read More

Yoga and Meditation

Yoga through meditation works remarkably to achieve harmony and helps the mind work in sync with the body.

Read More

Yoga Postures

Asana is Sanskrit for “seat”. It is no accident that this word be chosen to describe the “posture” of Yoga.

Read More

Feeling Overwhelmed?

The next time you find yourself overwhelmed, try practicing these simple yet effective tips.

Read More

Weight Loss: Quantity or Quality?

Despite the proliferation of diets in the world today, weight loss is really just about two basic rules.

Read More





(Expected date of arrival should be booked on purchase, in case of changes it can be extended with 24 hour notice. )