I am the type that drinks up to 4 liters of water in day and some people can’t seem to understand why I drink that amount of water. As they question ‘why that much water’ and even make joke about it. This prompts me to start asking people who I came across about the amount of fluid they take per day. From there, I realized that typical Nigerian person doesn’t care about the amount of water he/she consumes and only drinks if really thirsty. They underestimate the important of proper hydration.

Fact about Water

Water is very essential for life as 55-65% of the body is made of water. Human brain comprises of 75%-95% water, blood 82%, muscle 75%, bones 10% and the lungs is made up of roughly 90% water. All these organs depend on water for nourishment, elimination of waste, cooling and provision of moist. Water is critical for the body system and shortage of water can cause the brain to shrink which can result in lack of concentration, slow thinking and damage to neuromuscular system.

Health Benefits of Water

Every day, we lose water from urinating, sweating and breathing. When the amount of water we lost is more that we consumed, it results in dehydration. Signs of dehydration vary with the level of water shortage: little or no urine, confusion, dizziness, fatigue and extreme thirst. You can prevent dehydration by taking plenty of water. The health benefits of water cannot be underestimated, water has many benefits.

Increase concentration: As the brain is mostly made up of water, so drinking enough water increase thinking, concentration, focus and alertness. Helps in weight loss: Water naturally suppresses appetite. Increase in water intake can reduce fat deposit; according to a study drinking water promotes weight loss for overweight women. Helps food digestion: Water helps with the digestion process, by dissolving fat and soluble fiber. Drinking sufficient water helps the body to transport nutrients and excrete waste. It prevents constipation (hard stool) as water binds with fiber to increase the mass of the stool. When you don’t drink enough water, the colon pulls water from stool and increases your risk of constipation. Water can help prevent headache: Some people can get headache simple from not drinking enough. Drinking water helps to relieve and prevent such headaches. Protect joints and cartilage: Water ensures that our joints stay lubricated. It also protects the spinal cord and tissues.Healthier teeth and bone: Water makes teeth and bone stronger. Fluoride added to the water supply provides extra strength to the teeth and bone. Improve skin: Water can be an effective anti-aging treatment. It helps in moisturizing the skin, keeps it fresh, soft, glowing and smooth. It also gets rid of wrinkles. So, instead of spending money on expensive anti-wrinkles creams drink enough water. Boost immune system: Drinking plenty of water helps to fight flu, cancer, heart attack and other diseases. According to a study, increasing daily water intake decrease the risk of colon cancer by 45% and it can as well reduce the risk of breast cancer. It is also believed that water may prevent urinary tract infections. Improve mood: Drinking water can help to improve one’s mood. Study has shown that mild dehydration can have negative impact one’s mood. Water helps to prevent dry mouth: Water keeps the throat moist and prevents the mouth from feeling dry which can cause bad breath and unpleasanttaste. Water Promotes Cardiovascular Health: Dehydration lowers blood volume so the heart works harder. It reduces the amount of blood and oxygen that reach the cells which makes everyday activities more difficult.

Causes of Dehydration

Increase stress Alcohol consumption Physical activity Hot weather Fever/diarrhea/ vomiting.

To know whether you consume enough water, you can check your urine. If your urine is colorless or light yellow, you are mostly well hydrated. Dark yellow urine is a sign of dehydration.

Tips for staying hydrated

Keep a bottle of water with you during the day. When you get in the car, go to a meeting, sit down to watch TV, or sit down to eat a meal, always have something to drink with you. When you are feeling hungry, drink water sometimes thirst is confused with hunger. Drink water before, during, and after exercise. Eat water rich fruit and vegetables like cucumber, watermelon, oranges etc they can be effective in re-hydrate than water alone.

How much water does one need?

For a long time it has been suggested that adult need 8 glasses of water per day, the current recommended daily water intake for adult female is 2.7 liters (11 cups) and 3.7 (15 cups) for male. One has to take into consideration that water need vary tremendously individually and depends on factors such as activity level, temperature and perspiration rate.

Approximately 80% of our water intake comes from drinking water and beverages, and the other 20% comes from food. Based on these estimates, recommended amount of fluid for women would be 9 cups of water (including beverages) and 12.5 cups for men.

Sources

Olufadi, Y., Soboyejo, A. B., Olorede, K. O., & Dauda, A. K. (2014). Hydration Status in Nigeria: A Cross-Sectional Study. Pakistan Journal of Nutrition, 243-249.

Stookey, J. D., Constant , F., Popkin, B. M., & Gardner, C. D. (2008). Drinking Water Is Associated With Weight Loss. Epidemioloy, 2481-2488.