Water for good health: Benefits, hydration tips and signs of dehydration

Water is the most crucial nutrient needed by the human body; it is also mostly neglected. Water helps with almost every function in your body, ranging from temperature control to digestion and maintaining proper working conditions of all your internal organs.

You may already know this, but are you really drinking enough water? If you often find that your mouth and throat feel dry, you feel tired, dizzy and often get headaches, and your pee is always dark, it means you're probably not.

Here's why hydration is important and how much water you should really be drinking.

Why is water important?

• Regulates body temperature: According to the Harvard School of Public Health, water helps maintain your body’s temperature through sweating and respiration. It ensures that your body stays at a steady temperature, preventing overheating or excessive cooling.

• Aids digestion and absorption: Water helps break down food so that your body can absorb nutrients more effectively. The Mayo Clinic highlights how water keeps the digestive system running smoothly and prevents constipation by softening stools.

• Supports kidney function: As noted by the National Institute of Diabetes and Digestive and Kidney Diseases, your kidneys filter waste and toxins from your blood. Adequate hydration is essential for the kidneys to function properly and flush out these harmful substances.

• Lubricates joints: The Arthritis Foundation explains how water serves as a lubricant for your joints and tissues, helping them move freely and preventing discomfort and injuries during physical activity.

• Carries nutrients and oxygen: According to the European Hydration Institute, water is crucial for transporting vital nutrients and oxygen to your cells, ensuring that all parts of your body get the fuel they need to operate optimally.

The amount of water your body needs depends on several factors, including age, weight, physical activity, and climate. However, a common recommendation is to drink at least eight 8-ounce glasses of water a day, also known as the "8x8 rule." While this is a helpful guideline, it may not be suitable for everyone.

• Listen to your body: Thirst is a natural indicator that your body needs water. If you’re thirsty, it’s time to drink, and if you're not thirsty, you might still need to drink more.

• Consider your activity level: If you exercise regularly or live in a hot climate, you may need more water to replace fluids lost through sweat. It’s important to drink before, during, and after physical activity.

Signs you're not drinking enough water

• Dry mouth and throat: If you feel a dry or sticky sensation in your mouth, it’s a clear sign that you may not be drinking enough water.

• Fatigue and dizziness: Dehydration can cause fatigue and dizziness, especially when your body lacks the water it needs to function properly.

• Dark urine: If your urine is darker than usual, it’s an indicator that your body is conserving water, and you may need to drink more fluids.

• Headaches: Dehydration is a common cause of headaches. Drinking water can often relieve the symptoms.

• Dry skin: Not drinking enough water can lead to dry, flaky skin. Hydration helps keep your skin supple and healthy.

How to stay hydrated

• Drink water regularly: Don’t wait until you’re thirsty to drink water. Try to drink small amounts of water throughout the day to stay consistently hydrated.

• Eat hydrating foods: Incorporating water-rich foods like cucumbers, watermelon, and oranges into your diet can also contribute to your hydration needs.

• Carry a water bottle: Keep a reusable water bottle with you throughout the day, so you’re reminded to drink water even when you’re busy.

• Add flavour to your water: If plain water doesn’t excite you, try adding slices of lemon, cucumber, or mint to enhance the flavour.

In rare cases, dehydration can lead to more serious conditions, like heatstroke or kidney damage. If you experience severe symptoms like confusion, rapid heartbeat, or fainting, it’s important to seek medical attention immediately.