Water delivers oxygen and nutrients to your cells and flushes away waste through urine and sweat. Without it, you can't digest and absorb food. It dissolves and activates the salts and minerals that generate electric current for your nerves and muscles. It cushions your organs, reduces friction in your joints, and regulates your body temperature.
Another benefit of water: It can help control your appetite. If the portions you're eating don't satisfy you, drink a cup of water before your first bite. Then drink another cup after your meal. You'll find this contributes to a sense of satiety, of being "full".
It takes about eight to 10 cups of water to replenish what you lose each day. This depends, on where you live, how hot it is, and how active you are. Your fluid needs might be double or triple that when you exercise strenuously for an hour or more in the heat.
The best source of water is water. Although you can meet your fluid needs with fruit juices and sports drinks, the advantage of water is that it contains no calories. Juices and sports drinks can be loaded with sugar, and surprisingly high in calories.
Many foods also provide water. Fruits and vegetables are 80 to 95 percent water. Meats are 50 percent water. Grains, such as oats and rice, as much as 35 percent water.
By far the worse source of water: soft drinks. Besides polluting your body with scads of empty calories, soft drinks will rot your teeth and leach minerals from your bones. Alarmingly, teenage girls who subsist on so-called "diet sodas" are showing signs of early osteoporosis.
If your water intake is low, you'll know it. All your body systems will be affected. You can feel sluggish and lose strength. Other symptoms of insufficient water intake can be: headaches, fatigue, poor concentration, constipation.
We can't overemphasise the importance of water. You need it constantly, drink it with meals, and between them. Drink it often and drink a lot. It's the official beverage of the TBL Championship.
Regards - Puda.
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