“Wat-er” you gonna do ‘bout it? : A Guide To Accurate Hydration

They say that you are made of 70% water, but do you really understand what it means? If you look at it from a deeper perspective, water is what forms the transport medium of your body. It is present in every nook and cranny, every tissue, every cell in the form of blood that is 92% water. You exist because of water, and your only contribution to the whole process is drinking fluids whenever you have the urge to. So how about you do that right?

Staying hydrated has multiple significant health benefits, here’s a list ;

1. Cleanses the body : The more water you drink, the more toxins your body releases inside and out. This, in turn, makes your body feel energized and refreshed.
2. Maximises physical performance : If you don’t stay hydrated, your physical performance can suffer.
3. Affects energy levels and brain function : Studies show that even mild dehydration, such as the loss of 1–3% of body weight, can impair many aspects of brain function.
4. Prevents and treats headaches : Dehydration can trigger headaches and migraine in some individuals.
5. Aids in digestion : Drinking plenty of water may help prevent and relieve constipation, especially in people who generally don’t drink enough water.
6. Helps treat kidney stones : Higher fluid intake increases the volume of urine passing through the kidneys thus creating a smooth pathway.
7. Helps joints and muscles function correctly : Your muscles and joints tense up without the right amount of fluid. The more water you drink, the better your muscles and joints respond to physical activity.
8. Trace elements : Water contains metals needed by the human body in negligible quantities.

Dehydration occurs when you use or lose more fluid than you take in, and your body doesn't have enough water and other fluids to carry out its normal functions. If you don't replace lost fluids, you will get dehydrated.
Causes :
Sometimes dehydration occurs for simple reasons: You don't drink enough because you're sick or busy, or because you lack access to safe drinking water when you're traveling, hiking or camping.
Other dehydration causes include;

• Diarrhea & Vomiting
• Fever
• Excessive sweating
• Increased urination

Risk Factors :
Dehydration can lead to serious complications, including:

• Heat Injury
• Urinary and Kidney Problems
• Seizures
• Low Blood Volume Shock

Prevention :
To prevent dehydration, drink plenty of fluids and eat foods high in water such as fruits and vegetables. Letting thirst be your guide is an adequate daily guideline for most healthy people. The average water intake ranges from 8-13 glasses daily, for optimal body function.

Overhydration is an excess of water in the body. People can develop overhydration if they have a disorder that decreases the body's ability to excrete water or increases the body's tendency to retain water. Drinking too much water rarely causes overhydration because normal kidneys easily excrete excess water.
Symptoms :

• Swelling
• Confusion
• Nausea
• Vomiting

Causes :

• Heart Failure
• Liver Disease
• Kidney Problems
• Allergies & Drugs Reactions
• Uncontrolled Diabetes

Prevention :
Avoid consuming excess fluids, especially during prolonged workouts or sporting events. In case of a medical condition like diabetes or heart disease, talk to your doctor about the best treatments.

Water (in litres) to drink a day = Your Weight (in kg) multiplied by 0.033. For example, if you are 60 kg, you should drink about 2 litres of water every single day.

Drinking water serves a range of purposes in our bodies along with maintaining a healthy metabolism. Without it, the body begins to shut down. While one drinks water only to quench thirst it may not be enough to satisfy your body’s needs which is why it’s a necessity for every individual to keep proper track of their water intake.