Necessary for survival is water and air. Water is known as the primary hydration formula needed to reduce the body temperature. Getting the right amount of water keeps the body healthy. It flushes toxins out of vital organs, carries nutrients to your cells, and provides a moist environment for ear, nose and throat tissues.
Whether you exercise, play sports or sit under the sunlight, cooling down the body with fluids is essential. It ease the heart to pump blood through the blood vessels to the muscles. Sluggishness, headaches and body weakness are some of the signs that the body is dehydrated.
The body can also lose water through breathing, perspiration, urine and bowel movements which must be replenish by consuming beverages that give you water such as tea, coffee, milk, fruit juices and soft drinks with the exemption of alcoholic beverages. But for efficient hydration, water should the primary source of fluid for the body. You also get water from the food you eat – on average food provides about 20% of your total fluid intake.
But how much water shuld you drnk to keep the body function properly? Water needs depend on several factors, namely your health, activity, where you live and age. 1.6 to 2 L of water is the recommended daily intake to be healthy.
Excessive intake of water can be detrimental to health. If you are passing urine frequently and your urine is very pale, you may be drinking more than you need.
But when your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood, a condition called hyponatremia. Endurance athletes, such as marathon runners who drink large amounts of water, are at higher risk of hyponatremia. Source: Mayoclinic
The best indicator for drinking water is to pay attention to the color the urine. Too pale and clear means the bdy is sufficiently hydrated while the dark one means more fluids is need.