The Role of Water in Your Body

Water makes up about 60% of our body. It supports almost every important function — from transporting nutrients to flushing out toxins. Staying hydrated keeps your joints lubricated, helps digestion, maintains body temperature, and even supports brain function. If you’re feeling dull, tired, or sluggish, dehydration could be one of the reasons.

How Much Water Do You Really Need Daily?

There’s no one-size-fits-all number, but a good thumb rule is 2.5 to 3.5 litres of total fluid per day for most adults. This includes water, tea, soups, coconut water, and fruits with high water content (like watermelon or cucumber). If you live in hot climates, exercise regularly, or have a job that keeps you outdoors, your body will need more.

Watch Out for These Signs of Dehydration:

• Dry mouth or cracked lips
• Feeling tired or dizzy without reason
• Headaches, especially in the afternoon
• Dark yellow or smelly urine
• Muscle cramps
• Constipation or irregular bowel movements

Mild dehydration can sneak up on you, especially if you’re indoors with the fan or AC running. Don’t wait to feel thirsty — by then, you may already be dehydrated.

Tips to Stay Hydrated Daily

• Start your day with a glass of water — before tea or coffee
• Carry a refillable water bottle if you’re out for long
• Drink a few sips every 30–45 minutes, not just when thirsty
• Include buttermilk, lemon water, and coconut water — great for Indian weather
• Eat water-rich fruits like oranges, papaya, and watermelon

Who Needs to Be Extra Careful?

Children, older adults, and people with conditions like diabetes or kidney issues are more prone to dehydration. During illness (especially if there’s vomiting or fever), fluid needs increase. Pregnant and breastfeeding women also need more fluids.

What Happens If You Ignore It?

Chronic dehydration can affect kidney health, cause urinary tract infections (UTIs), and make you feel constantly tired. It can also lead to headaches, bad mood, and dry skin. Long-term low water intake may even raise your risk for kidney stones.

Illustration credit: Image by studio4rt on Freepik ↗