Drinking plenty of water helps keep you healthy

is vital for every part of our body. It regulates body temperature through sweating, transports carbohydrates and proteins in the bloodstream and helps dissolve minerals and nutrients and flush waste out of the body.

It lubricates joints, forms saliva and acts as a shock absorber for the brain and spinal cord.

It helps digestion and circulation, promotes weight loss and improves the skin’s complexion.

It is also involved in the production of hormones and neurotransmitters.

All of the body's cells and organs require water to function properly.

Saliva and mucus are both made up of water. Saliva aids in food digestion and keeps the lips moist.

Water also helps to keep the mouth clean. It can help prevent tooth decay if consumed in place of sugary beverages.

Because our bodies lose water through sweating and digestion, it is important to drink sufficient water to replace it.

If we lose more water than we drink, we are in danger of dehydration.

How much water should we drink?

The amount of water we should drink varies from person to person, depending partly on how active you are, how much you sweat and various other factors, including your state of health.

Thirst is generally a good guideline for most healthy people of the body’s need for water.

However, this is not always the case, as many people do not feel thirsty until they are already dehydrated.

Older people often do not seem to feel as thirsty as when they were younger.

They may need, therefore, to make a deliberate effort to drink enough.

Some medications, such as diuretics may cause the loss of fluid that needs to be replaced. Other medications may make you retain water.

The weather also affects how much water we need to drink, since we are more inclined to sweat and feel thirsty when the weather is hot.

Although there is no set amount of water that should be drunk each day, there is widespread agreement on what constitutes a healthy fluid consumption and on how we can tell if we are drinking enough.

If your urine is clear, that would indicate that your level of hydration is satisfactory.

If it is dark, this would suggest you need to drink more.

A general rule of thumb for healthy people is to have four to six cups of water a day. Some experts say you should drink two litres of water or other fluids during the course of the day.

You will need to drink extra water if you have an infection or a fever, or if you lose fluids through vomiting or diarrhoea.

You may also need to drink more water if you have a health issue such as diabetes.

You need to stay well hydrated if you are pregnant or nursing an infant.

Dehydration symptoms

Symptoms of dehydration include extreme thirst, less frequent urination than normal, dark coloured urine, fatigue, dizziness and confusion.

In babies symptoms may include a dry mouth and tongue, no tears when crying, sunken eyes and cheeks, a sunken fonWATER tanelle (the soft spot on the top of a baby’s skull), no wet nappies for three hours and listlessness or irritability. Consequences of dehydration If you become dehydrated, this means that you are not drinking enough for the water in your body to perform its various functions adequately.

Dehydration can have an impact on the structure and function of the brain. It also negatively affects hormone and neurotransmitter synthesis. Dehydration for an extended period of time might cause problems with cognition and thinking.

It can induce sluggish thinking, mood swings and overheating.

The kidneys, which filter waste material and excess fluids from the blood, cannot function properly if you are dehydrated. This may cause kidney stones.

When you are dehydrated, your body restricts your airways to prevent water loss.

Asthma and allergies may become worse as a result of this.

Water is essential for the digestive system.

It is required for optimal intestinal function. Lack of water can cause digestive issues, constipation and excessive acidity in the stomach. Heartburn and stomach ulcers are more likely as a result of this.

The skin can become more sensitive to skin diseases and premature ageing as a result of dehydration.

Like any other part of the body the skin is made up of cells, which require water.

Without sufficient water, the skin becomes dry, tight and flaky. It has less resilience and is more prone to wrinkling.

Dehydration is particularly harmful for the elderly and young children.

Fluid consumption

Water is not the only thing that keeps you hydrated. Water-containing beverages help you meet your daily requirements.

Water is present in most foods in variable amounts.

Water is found in meat, fish, eggs, and, especially, fruits and vegetables.

Of course, there are numerous reasons why water remains the superior option. Sugary drinks can cause weight gain and inflammation, both of which raise your chance of acquiring diseases such as diabetes.

Excessive caffeine might cause jitters or prevent you from sleeping. If you drink water instead of sugary drinks and sodas, you might lose weight.

By producing a sense of fullness, drinking water before meals can help reduce overeating.

The information in this article is provided as a public service by the Cimas iGo wellness programme, which is designed to promote good health. it is provided for general information only and should not be construed as medical advice. Readers should consult their doctor or clinic on any matter related to their health or the treatment of any health problem. — igo@cimas.co.zw or whatsapp 0772 161 829 or phone 024-2773 0663