Water has no nutrients or taste, no colour or calories. We can survive without food, but not without water. Water is second only to oxygen in maintaining life.
Nearly 60 per cent of our body is made up of water. Every body function including digestion, absorption, and transport of nutrients, elimination of body waste and regulation of body temperature involves water. Water is needed to build body tissues and is the base of all blood and fluid secretions such as tears, saliva, and gastric juices, as well as the fluids that lubricate our joints and organs. It provides a protective cushion for body cells and also keeps our skin soft and smooth.

Insufficient water intake can significantly decrease work performance, cause constipation, hyperacidity and increase the risk of kidney problems, renal stones and urinary tract infections. Other effects include changes in skin, hair and even appetite.

We need more water in hot weather, during exercise, or when we have fever, cold, or other illnesses. We also need more during pregnancy to provide for amniotic fluid and the expanded blood volume, as well as to meet the needs of the developing foetus. Nursing mothers need to increase their fluid intake to produce milk, which is 87 per cent water.

How do we know we are getting enough water? If the urine is dark or yellow instead of pale, it means you aren’t taking enough fluids.
About 80 per cent of people’s daily water intake comes from drinking water and beverages including caffeinated drinks and the other 20 per cent comes from water contained in food. For an average adult this may translate into six to eight glasses of water a day. Meeting your water requirements is better achieved by drinking through the day, rather than loading up at one time. Drinking water with meals may help you lose weight and body fat over time by limiting the amount of food.

... contd.