Hydration is the process of causing something, in this case, our bodies to absorb water. The human body requires adequate hydration to function properly. It's crucial to replace water lost through various excretion processes in the body causing dehydration. More than 60% of our bodies comprise water. Water must be consumed every day for survival, lack of water is fatal in a span of a few days.

Experts recommend at least eight glasses of water for proper body functioning. In reality, hydration demands are different among people. Athletic individuals, taller or bigger people in general needs more water than ordinary people.

Water intake does not necessarily be from direct water, it can be from fruits and vegetables like watermelon and oranges. Water is known as the exilir of life for good reason. We are completely dependent on water.

1Regulation of body temperature

Drinking enough water is good for proper body functioning. Water is used to regulate body temperature through sweating. Water keeps the joints lubricated and prevents infection.

Water is a thermoregulator, it redistributes heat from active tissues to the skin which cools the body through respiration. Water helps dispel heat. In high temperatures sweat comprising mostly of water and potassium, evaporates on the skin. Evaporation uses latent heat of evaporation from the body in turn cooling the body.

2Maximizes kidney and liver functioning

Adequate water enables the proper working of kidneys and liver. It facilitates their roles ie removal of waste products and excess nutrients through urine. The kidney oversees the body's hydration through the expulsion of urine in the body. It filters around 180 liters of water daily in an adult.

Drinking less than the requisite amount of water will lead to liver problems. The liver like the kidneys need water to flush out toxins like chemicals and stimulants out of our system.

3For smooth digestion

Hydration plays an important role in the digestion of food and absorption of nutrients from the digestive tract. Water is required to dissolve nutrients to be absorbed into the blood and the cells of metabolism.

It's important to drink water before and after meals, helps your body break down and process food easily. Water also helps with the production of saliva and enzymes necessary for digestion and absorption of nutrients. It helps moisten food which makes it easy to chew and swallow.

'Water is needed to produce the mucus that coats the inside of your stomach," says Dr.Susan Bowerman. Worldwide Nutrition Education and Training, "Which protects from highly acidic digestive juices."

4Excretion

Excretion is the process of removing wastes, toxins, and excess nutrients and water from the body. Excretion uses the liver, kidneys, skin, colon, and lungs to execute its functions.

• The skin eliminates excess salt and water through sweating. Water is needed for healthy sweat glands.

• The kidney is responsible for urine excretion. Urine is mostly water and other excess nutrients. Plenty of fluids are needed for urine excretion and the proper functioning of the kidney.

• The large intestine or the colon is responsible for the excretion of solid wastes and some water in the form of feces. It requires water to perform its functions.

Having understood how a lot of water is necessary for our bodies to function well, below are tips on how to guarantee a constant intake of fluids.

1Take water even when not thirsty

Rehydration does not have to be when you are about to faint of thirst or just after exercises. Drink water all the time, rehydration is crucial to prevent damages caused by the effects of dehydration. It's best to ensure a balanced water intake preferably in intervals. After you wake up or before and after meals and maybe before bed, drink a glass of water.

Remember by the time you're thirsty, you already are dehydrated. Hot weather and energy-demanding activities compel immediate recovery of water lost.

2Buy a big water bottle

Ensure if you move a lot that you carry your water with you everywhere. Dehydration may be caused by a lack of easily accessible water in your reach when you need it.

Carrying your water supply ensures your regular water demand is met. A fancy container is a reminder to take your water constantly. They act as visible encouragement and reminders of the many benefits of water.

3Be aware of signs of dehydration

Be more alert, look out for even the mildest signs of dehydration and learn the quickest ways to rehydrate. Skimmed milk or fruits or other liquids are quick and good sources of water.

Signs and symptoms of dehydration may include:

-Dizziness

-Headaches

-Dry mouth

-Irritability

-Confusion

-Increased heartbeats

Be more aware and listen to your body. Do not confuse thirst for hunger, most people are caught up in this deception. Know the difference and respond appropriately.

4Increase your vegetables

A lot of fruits and vegetables including cucumbers, oranges, watermelons, strawberries, pineapples, and peaches have high water content. They also naturally boost your water intake. You can even add fruits to your glass of water to make it more alluring to you. A slice of lemon or strawberry inside your glass of water makes you want more.

5Make it a goal

Set standards for yourself and be strict. Finish a certain amount of water per day for optimal health. Set alarms or put water bottles everywhere in your office or car until you meet your goal.

Make it a challenge with family, colleagues, or friends to finish a certain amount of water daily. This will boost your morale and push you to the limit.

In conclusion, even mild dehydration can exhaust you and affect many of your body's functions." When you are well hydrated your sleep quality is better, and your cognition is improved" says Douglas casa. CEO of Times University of Connecticut Korey Stringer Institute.