Water makes up about 60 percent of the human body. There are many benefits of drinking water and it’s vital for almost every function in the body. Water acts as a building block, a solvent for chemical reactions, and a transport material for waste and nutrients to give you energy and keep you healthy. Water also helps maintain blood volume and allows proper circulation. It helps regulate our body temperature, acts as a shock absorber for our joints and our brain and helps lubricate the linings of our inner organs and maintains healthy kidney function.
Staying hydrated will help you to:
- Improve physical performance. During physical activity, our bodies use up a lot of water. Staying hydrated before, during, and after exercise or any other physical work will help protect your body from harm, and to help you perform better. Proper hydration can reduce fatigue, improve endurance, lower your maximum heart rate, and more. If you’re not hydrated, your body can’t perform at its highest level. You may feel tired, have muscle cramps or feel dizzy.
- Help you to lose weight. Increasing your water intake may help you achieve better results. If you feel hungry even when you know you’ve eaten enough, there’s a good chance that your body is telling you it needs water, not food.
- Prevent headaches. Water deprivation is a very common cause of headaches. In most cases, rehydrating can provide relief from a headache. For some people, dehydration can also trigger a migraine, so be sure to keep your water intake regular if you are prone to getting migraines or headaches.
- Protect against disease. Proper hydration may be a useful tool in preventing a variety of health conditions and diseases. Staying hydrated may protect against kidney stones, constipation, asthma, urinary tract infections, coronary heart disease, and even possibly some cancers.
How Much Water Should You Drink a Day?
The amount of water you need to drink will depend on several factors, including your weight, activity level and more. For every 1kg of bodyweight, you would need 35ml of water. A person weighing 50kg will need 1.75 litres of water per day. If you do any strenuous physical work or exercise, you would need approximately an extra 500ml – 1L of water to replenish the lost fluids. So be sure to keep water on hand and drink regularly throughout the day, even if you don’t feel thirsty. Have a water bottle placed in a spot you will see it throughout the day and take sips every 15 minutes. By the time you know it, your water bottle will be empty.
Norlina Yakin – Exercise Consultant