It is a well-known and widely recommended fact that we must keep our body well-hydrated to ward off many illnesses and stay healthy and energetic. We also know that 75% of our body is constituted by water. Though we know these things very well, we are often confused on when, how and how much water is right for us. The amount of water required by the body varies according to different factors such as weight, age, gender, activities, disease conditions if any, etc.
Some of the major benefits of staying hydrated are that it
Maintains bowel regularity
Prevents kidney stones
Improves mood
Reduces hypertension and headache
Strengthens the physical performance of the body
Manages body weight by boosting metabolism and burning more calories
Maintains brain function
Regulates body temperature
Improves skin tone and texture and reduces dryness, roughness and other skin disorders
Helps transporting the nutrients
However, an excessive intake of water over a very short span of time can be harmful and laborious to the system. This may lead to overworking of the kidneys or sudden drop in the electrolytes like sodium causing weakness, confusion, nausea, vomiting, etc.
Hence, the intake of water must be spread out throughout the day and altered according to the conditions and requirements of the body.
Conditions like hot and humid climate, high altitudes, infectious diseases, fever, vomiting, diarrhea, increased physical exercise, pregnancy and breastfeeding, etc. would require an increased intake of water.
Conditions like heart problems, kidney diseases, liver damage such as in cirrhosis, endocrine or adrenal gland issues, elevated stress levels or hyponatremia would require restriction of water intake so as to prevent fluid retention in the body.
The hydration of the body may be also be compensated by intake of juicy fruits and vegetables like watermelon and spinach and beverages like milk and juices in addition to plain water.
Some tips to remain well-hydrated are
1. Drink water early in the morning as it helps to detoxify the body.
2. Spread out the water intake over the entire day instead of drinking large quantities of water at once.
3. Carry water on-the-go while travelling.
4. Have a bottle of water on the desk while studying or at work.
5. Consume a glass of water before and after physical exercise to prevent all kinds of muscle cramps and discomforts.
6. Consume water along with all caffeinated drinks as the intake of caffeine leads to dehydration of the body.
In general, in the absence of any adverse disease conditions, every 25 kg of our body weight requires 1 L of water intake on an average. This being said, the essence of the matter is that we must drink water whenever we feel thirsty and never postpone the urge. This will in turn make sure that we take in sufficient amount of fluid required by our body and are not dehydrated.