Drinking water is not just a suggestion, but a need or the body will be unable to perform at its capability.

This is well understood because water is viewed as the source of life while keeping the right levels of hydration is critical to the overall body and mind health.

Water is involved in virtually all processes in the body from temperature regulation, digestion and even the brain’s activity.

In this blog, Karetrip explains the role of water in the human body, effects of dehydration and methods to ensure proper intake of water.

Understanding Hydration: What Does It Mean?

Hydration is the replenishment of the body’s fluids as needed to facilitate all its activities. Being the closest and cheapest source of hydration, water is supplemented by fruits, vegetables, and even milks and herbal teas.

If the body loses more fluids than it absorbs, this is known as dehydration and this is because dehydration has symptoms that range from a dry mouth to severe complications including formation of kidney stones or even heat stroke.

Water is not just a thirst quencher; it’s a multifunctional substance that influences the body’s systems in myriad ways

• One of the surviving functions is that of regulation of body temperature, based on circadian rhythms. Sweat and respiration are the known body temperature control mechanisms facilitated by water. Due to the process of sweating, glands on the skin secret water when the body is hot in order to cool it. The body is unable to regulate temperature in the right manner when there is a lack of enough water in the organism.

• Transportation of Nutrients and Wastes: The substance through which these nutrients and oxygen reach the cells and through which metabolic waste products are carried off in urine and sweat is water. This process plays a major role in keeping the cells healthy and the whole body in good working order.

Joint and Muscle Function : It has a dynamic function of cushioning the organs so as to enable the operation of joints. Like in many diseases the lack of water also causes joint pain as well as joint inflammation and stiffness together with muscle cramps.

Digestion and Metabolism: In addition, the consumed food is directed to be digested and absorbed by means of liquids by the human body. It is also involved in metabolic activities for instance in the production of the protein and enzymes needed in the process.

Cognitive Function: It is said that the human brain is constituted to 70-75% of water thus experience and research proved that even a slight level of water deficiency is harmful to the brain. If a child becomes dehydrated some of the possible consequences are less attention span, confusion, irritable behaviour, anxiety and fatigue.

The Effects of Dehydration

When the body is deprived of adequate water, the consequences can range from mild to severe, depending on the level of dehydration

1. Mild Dehydration : Indications are derived from the Kidney Disease of the patient which are thirst, dry mouth, less frequent bowel movements, and headache. Moderate dehydration impacts physical demand. We bet you didn't know that moderate dehydration brings as many deleterious changes in the body as severe dehydration if it happens during exercise or when the weather is hot.

2. Moderate Dehydration: In this level you get a dark coloured urine and the skin feels dry, one could feel dizzy and feel extremely fatigued. They may include memory and alertness and this cuts down working capacity and also concentration.

3. Severe Dehydration: Ineffectremia is a severe health state and this is because; if over administered it leads to; tachycardia, hypotension, incoordination, and worst of all unconsciousness. Penalties of extreme depletion are such as renal failure, formation of kidney stones, urinary tract infections and other related complications.

How Much Water Do You Need?

While carrying out this activity, water requirements differ because of age, gender, activity level, and prevailing conditions. The rule of thumb is one should take about 2 litres or half a gallon of water per day in the form of eight glasses each of eight ounces. However, this recommendation is not generic in any sense.

1. Physical Activity : People who exercise or do rigorous work, need more water to replenish the water they lose when they sweat.

2. Climate : High temperatures and humidity cause the body to lose many fluids which leads to higher water intake.

3. Health Conditions : Pain, fever, Diarrhoea, infections, or other conditions that lead to high water loss in the body require a higher water intake.

4. Dietary Factors : Low carbohydrate diets also increase water needs as well as salt and sugar consumption. Beer and other products containing ethanol also need to be balanced with at least as much water consumption because ethanol is a diuretic.

How to stay hydrated ?

Here are some practical strategies to ensure adequate fluid intake throughout the day

1. Start Your Day with Water : This should be the first thing you do in the morning when you wake up, take a glass of water. Besides, it means that not only your body gets three hours of rehydration after sleep, but also the liver, kidneys and other organs begin to work.

2. Set Hydration Reminders : You require use of alarms or download hydration applications that shall assist you to remember to take your water in case of working.

3. Infuse Water with Flavor : But if plain water itself is so dull, then add a lemon slice, cucumber or few sprigs of mint.

4. Eat Water Rich Foods: Integration of relative amounts of water containing foods such as water melon, cucumber, strawberries and lettuce into the diet should also be considered.

5. Monitor Urine Colour : Some of the simplest ways of trying to diagnose the level of dehydration include trying to determine the colour of urine. As pale yellow is a normal colour, anything from yellow or amber indicates that the patient needs more fluids.

6. Carry a Water Bottle : Take refillable water with you all day, everyday at workplace Controlled availability of water, within a reach of hands, will make you drink regularly.

7. Pre and Post Exercise Intake of Fluid : Recommended to take water before, during and after exercising because muscles need water to recover themselves from the effects of dehydration.

Special Considerations: Water intake for Children and Adults

• Children : Children are more at risk for developing this illness because they have a small body stature as well as have higher activity levels. Teach your child to take water during the day, especially when playing.

• Elderly : Old people may have low sensitivity to thirst and therefore are at a greater risk of dehydration. They should be encouraged to take water in large quantities though they may not be feeling thirsty at any one time.

• Pregnant and Breastfeeding Women/Pregnant & Lactating: During pregnancy and lactation women require more water because the foetus initially and breast needs water. As for the hydration level, it has become appropriate they should target to drink 2.33 litres of water on a daily basis.