Water is not just a drink, it is a nutrient and without a sufficient of it in your body you may end up struggling with some ailments such as migraine, palpitations, high blood pressure etc. In this post, I shall be unveiling the long neglected a healthy living strategy with water.
Consistent rehydration may be all you need to stop spending money on drugs and wasting a lot of time visiting the doctors for ailments you shouldn’t have had in the first place.
Ways your body loses water.
There are some inevitable metabolic activities that go on in your body system. These activities thrive basically on the water in your body. If there is a shortage of water , these activities will be hampered and may cause you a lot of harms.
These activities are very good at helping you use up the water that you have in you, that is the reason you need to constantly drink water.
Average human loses about 3-5 litres of water daily through these metabolic activities. They are;
- Sweating: This is the cooling system of your body. It requires and consumes a lot of water. It works just like the carburetor or the cooling system of your car. The evaporation of sweat from your skin causes your skin to cool off. The skin does about 90 percent of the cooling work in your body.
- Urinating: This is way your kidney releases its wastes to the exterior
- Breathing: You lose about 1-2 litres of water breathing alone daily.
- Stooling/bowel movement: You can imagine how much water you lose with your excrement, most especially when you have diarrhoea.
The following factors increase the rate of water loss in our body; exercise, sweating, diarrhea, temperature and altitude. Therefore, it is very relevant to cultivate a healthy living strategy with water
Vulnerability to dehydration
The people most vulnerable to dehydration are; infants, the elderly and the athletes.
These ones are either not able to properly express their thirst sensation i.e most times they can’t tell when they are thirsty or may not be able to detect it in time.
The ability to perceive thirst is lost as you age. After 24 hours of water deprivation, the elderly still do not recognize they are thirsty. Most of them get down with dehydration induced diseases over time.
It is important to remind them to take their water. But how long are you going to keep reminding them? I suggest that the aged should cultivate the habit of taking water frequently. This can be done by always keeping water close to themselves.
Let me quickly add that, they can reduce the intake of water towards evenings and nights so that they won’t have their sleeps disrupted by frequent waking up in the mid night to ease themselves
How to know if your body is already dehydrated.
The following signs are indicators that you have not been taking enough water to run your body efficiently.
- Thirst: once you are thirsty, you have got to know that your cells were long dehydrated. Never ever wait to get to the level of thirst before you drink water.
- Dryness of mouth: This is about the last outward sign that you are dehydrated. It is a terrible and harmful stage to get to
- Yellow coloured urine: Your urine may be imparted with a yellow colour if you are dehydrated. Do not forget, some drinks and drugs can immpart yellow colour to your urine as well despite the fact that you take sufficient water.
- Orange or dark coloured urine.
What quantity of water do you need to drink daily?
Half of your body weight is the appropriate quantity of water you should drink daily. We all have different body weights, therefore our bodies’ demand for water defer.
For instance, if your body weight is 65kg. Do this, convert weight to pounds by multiplying it by 2.2. If you do that with 65kg, you will get approximately 130 pounds. Divide the 130 pounds by 2 and express your answer in ounces. This gives you 65 ounces, that is the half of your body weight expressed in ounces.
The next thing is to convert the 65 ounces to litres by multiplying it with 0.0295735. This gives you 1.9 litres. That is approximately 2 litres.
Use this formula to estimate the quantity of water you need in a day
(weight (kg) x 2.2/2 x 0.0296735).
That is the simple formula you can use to calculate the amount of water your body requires daily per your body weight. It is simple to use, all you need to do is to measure your weight in kilograme (kg) and substitute the ‘weight’ in the formular with your own weight.
There are approximately 4 cups in a litre of water, that means that there are approximately 8 cups in 2 litres.
In Nigeria, a sachet of water is 2 cups of water, so you will have to drink 4 sachets of water in a day to meet up with the daily body requirement that is, if your body weight is 65kg as calculated above.
Notice that, you may exceed this volume on a sport day, hot day or when you are suffering from diarrhoea. Also note that males tend to drink more water than the females.
Tips for taking sufficient water daily
- Always start your morning with a glass of water. The moment you get up from bed drink a glass of water on empty stomach.
- Drink a glass of water last thing before going to bed. You may drink this earlier, if you are an elderly person, so that you wouldn’t have to wake in the middle of the night to urinate and have your sleep disrupted. But make sure water is the last thing you take at night.
- Drink a glass of water half an hour before meal and half an hour after meal. You can as well take water with your meal if your body demands for it.
- Keep a bottle of water by your side at all times.
- Never ever get thirsty before you drink some water.
- Never ever replace water with, tea, coffee, soft drinks. Alcohols or sodas.
- For every soda, tea, coffee, alcohol e.t.c you take, please drink some water afterwards.
- Drink more water when you are having a workout or sport.
- Never ever count on tea, soft drinks, coffee etc to replenish lost water.
The effects of dehydration includes the following; migraine, back pain, increased blood pressure, decreased urine output, decreased coordination, asthma, stress etc.
A hydrated body produces a clear and colourless (amber) urine. Therefore I urge you to embrace a healthy living strategy with water.