Why Water is Important

Water is essential for every cell, tissue, and organ in your body. Proper hydration helps regulate body temperature, transport nutrients, remove waste, cushion joints, and maintain healthy skin.

How Much Water Do You Need?

The basic recommendation is about 30-35ml per kilogram of body weight. However, this varies based on:

• Physical activity level
• Climate and temperature
• Overall health status
• Pregnancy or breastfeeding

Signs of Dehydration:

• Dark yellow urine
• Feeling thirsty
• Dry mouth and lips
• Headache
• Fatigue or dizziness

Tips for Staying Hydrated:

• Drink water throughout the day, not just when thirsty
• Keep a water bottle with you
• Eat water-rich foods (fruits and vegetables)
• Drink more before, during, and after exercise
• Increase intake in hot weather