Staying hydrated all day long

Water is crucial as it makes up about 70% of our bodies. There is water in every cell or tissue in the body, and without water, they die. Aside from keeping you alive, drinking enough water will make you feel more energetic, refreshed and will prevent dehydration.

The following are the benefits of staying hydrated:

• Water keeps your skin looking plump and fresh.
• Drinking enough water helps to keep your kidneys healthy so they can remove waste products from your body.
• Water keeps your joints lubricated and protects vital organs like your lungs, brain and heart.
• Water, in the form of sweat, helps your body maintain a healthy temperature.

Staying hydrated replaces water that you lose in the form of sweat, stools and urine. Be aware of signs of dehydration, including:

• Thirst.
• Dry mouth or eyes.
• Dark, concentrated urine or lack of urine.
• Restlessness, confusion or even loss of consciousness.

About 20% of your body water comes from food, while the rest comes from drinking water and other fluids. Water is the best source of hydration, and although the average person needs at least 3 litres a day, our daily water requirement depends on several factors like:

• Your state of health. A sick person may require more or less water, depending on the illness. People who are vomiting or stooling will need to drink more water to avoid dehydration.
• Your daily activities. You generally need more water when doing physical work or exercise because you lose more water as sweat.
• In tropical countries like Nigeria, people need to drink more water daily than those living in colder places.
• If you are pregnant or breastfeeding, you should take more water and fluids.

The following are tips that can help you stay hydrated:

• • Drink water before and after exercising, when you feel thirst and with every meal.
  • Carry around a water bottle, preferable a refillable one, so you can drink water when you are thirsty.
  • You can add lemon or lime to your water if you don't like the taste of it.
  • Eating fruits, vegetables and soups also help you stay hydrated.
  • Although juices, coffee and tea can help hydrate you, you should not always replace water with them. Sodas like coke and fanta contain a lot of sugar which is not healthy.

Staying hydrated is very important for the body's normal state and dehydration can cause headaches, lethargy and constipation (and worse). Always drink water when you get thirsty. Also eat fruits such as oranges, watermelon and pineapple; and vegetables as they contain a lot of water. Proper hydration will keep you refreshed all day long.