Drinking water is important but not many people form such a habit and drink enough of it. Our body is made up of 70% water and most our body functions happen in the presence of water.

What does water do?

1.     Regulate the body temperature. When we have a fever, we are advised to drink plenty of water to help cool the body and prevent overheating.

2.     For the transportation of nutrients and oxygen to all the cells for proper functioning

3.     Remove waste from the body and helps with stomach acid problem.

4.     Protects the joints and organs and act as cushion against shock.

5.     You can lose weight just by drinking enough water. Drinking 2 liters can burn 96 calories in your body. It has no calories and also acts as an appetite suppressant. Drink a big glass of water before your meal and it will prevent you from overeating.

6.     Helps maintain a healthy heart. 2002 American Journal of Epidemiology reported those who drink more than 5 glasses of water is 41% lower risk of dying from heart attack that those who drink less than 2 glasses of water.

What happens when we don’t drink enough water?

You will experience chronic pains in the joints and muscle, headaches and constipation. There is an unexplained tiredness which resting does not help.

Your body will detect there is a shortage of water coming in ,hence, goes into conservation mode and does not let go. Waste cannot be eliminated and is retained in the body. Hence, you are self-poisoning and experience water retention.

Urine becomes yellow or amber in color and has a strong odor. You will have bad breadth and your sweat will also have a strong odor due to the waste that excreted with the sweat inside.

You need water long before you feel thirsty. A reduction in 4-5% of water in the body will result in decline of 20-30% in work performance.

How much water do you need?

On a normal condition, 30 ml of water for every kilogram of body weight. So, if you are 60 kg, then you will need to drink a minimum of 1.6 liters of plain water per day. This exclude  the coffee , tea and soups.

If you exercise, you will need another 250 ml for every 20 minutes of exercise. So, for 1 hr workout, you will need additional 750 ml of water.

Drinking alcohol is dehydrating to the body. You will need to drink an equivalent amount of water to replenish.

When you are traveling on an airplane, take 250 ml of water for every hour in the plane.

How to drink enough?

Have a water bottle around you and handy at all times. Stop your work at regular interval to sip some water. In this way, you are hydrated all the time.

Plain water is the best. Avoid sweetened drinks such as sodas as they have added sugar that are empty calories and are easily converted into fat.

Freshly squeezed fruit and vegetable juices are good because they contain vitamins, minerals and fiber.

Try this out and you will feel more energetic and refreshed!

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