Water is a key element of life. It constitutes about 60% of the human body. In our bodies, it perform different functions such as maintaining temperatures, digesting food, moving around nutrients and getting rid of waste products among others. However, many people do not pay attention to their hydration. In this article, we look at why it is important to stay hydrated, how much water one needs, and some tips on staying properly hydrated.
Why is Hydration Important?
As we mentioned above, water plays many roles in the normal physiological functioning of our bodies, these roles include:
Regulating Body Temperature: Water helps in regulating body temperature through sweating and respiration. When there is insufficient water intake, the body cannot cool itself down leading to overheating which may cause excessive heat-related illnesses.
Supporting Digestion: Water is needed for proper breakdown of food as well as absorption of nutrients within the digestive system. It also prevents constipation by softening stools.
Transportation Of Nutrients: Our Blood, and indeed the entire human body, consists mainly of water that carries essential nutrients together with oxygen to all cells within the body.
Elimination Of Waste Products: Water helps in detoxification by aiding the elimination of waste materials through urine, sweat, and bowel movements.
Lubricating Joints: Joints need enough moisture so that they can be well lubricated which reduces friction thus minimizing joint pains.
Maintaining a Youthful Skin : By keeping your skin moisturized you keep the water that’s already in it locked in and prevent it from evaporating, improving the skin’s elasticity and decreasing the appearance of wrinkles and other signs of ageing.
How Much Water Intake Do You Need?
Now that you have an idea why hydration is so important, you must be wondering “ but how much water should I take?” The amount required varies from person to person based on many factor like for example age, sex, body weight, current climate or environment, physical activity level and general health status etc.. Here are some general recommendations:
It’s generally recommended that men aim to take about 3.7 liters (125 ounces) per day as total water intake including all beverages & foods consumed while women require approximately 2.7 liters(91 oz) daily;
These figures represent average values and by no means should you aim to drink this exact amount, it’s just a recommendation that as we said earlier depends on many variables. Also, remember that an individual’s total fluid volume could come either from drinks only or drinks plus solid foods eaten during meals/snacks throughout the day whichever works best according to each person’s lifestyle and level of activity.
Factors Affecting Water Requirements
- Weight: Drink half an ounce up to one ounce for every pound in body weight e.g., if you weigh 150 pounds then aim at consuming between 75 and 150 fl ozs per day;
- Activity level: Higher levels of physical activity and living in places with hot weather- like is mostly the case in UAE- may necessitate more drinking because there will be extra loss through perspiration.
- Climate condition: This involves the heat and level of humidity of the surrounding environment. In hot humid conditions, where evaporation and sweating rates are high due to the increased temperatures, increased water intake is necessary to maintain adequate levels of hydration.
- Disease state: Some diseases like fever, diarrhea, UTIs among others increases total daily water requirements, due again to fluid losses.
How Can You Tell If You Are Drinking Enough Water?
- Color Of Urine: Clear urine or light yellow color means that your hydration status is adequate.
- Frequency Of Passing Urine: When one urinates often throughout the day this shows they take appropriate amount of fluids regularly.
- Thirsty Feeling: It means your body lacks liquid therefore do not wait until feeling thirsty before taking another glassful, rather drink small amounts frequently throughout the day instead.
Tips For Keeping Yourself Hydrated
Carry Along A Reusable Water Bottle : Having a personal container with clean and cold water can motivate you to sip on it more often, thus preventing dehydration.
Consume Fruits And Vegetables With High Water Content : Such as cucumber, watermelon, oranges, strawberries etc …these will provide additional water besides containing other nutrients needed by our body’s systems for optimal functioning.
Flavor H2O: For those who don’t like the taste of plain water, try a squeeze of lime or lemon or a few slices of cucumber. Anything to encourage you to finish that bottle or cup of water goodness.
Have some water before Eating: Drinking water before meals could help digestion, hydrate you and might even help you eat less if you’re trying to lose weight.
Final Thoughts
Staying hydrated is crucial for good health. It can be helpful to know how much water you need and what you can do to stay hydrated, something we hope we’ve been able to help with through this article.
