The human body, which is made up of 55- 75% water is in need of constant water replenishment.
Your lungs expel between two and four cups of water each day through normal breathing – even more on a cold day. If your feet sweat, there goes another cup of water. If you make half a dozen trips to the bathroom during the day, that’s six cups of water. If you perspire, you expel about two cups of water.
Loosing water can cause tiredness and dull critical thinking abilities. Adequate water consumption can help lessen the chance of kidney stones, keep joints lubricated, prevent and lessen the severity of colds and flu and help prevent constipation.
Health benefits of water
Water is crucial to your health. Every system in your body depends on water.
Lack of water can lead to dehydration. Even mild dehydration – as little as a 1 percent loss of your body weight – can sap your energy and make you tired. Dehydration poses a particular health risk for the very young and the very old. Signs and symptoms of dehydration include:
• Excessive thirst
• Fatigue
• Headache
• Dry mouth
• Little or no urination
• Muscle weakness
• Dizziness
• Light headedness
How much water do you need?
A healthy adult’s daily fluid intake can vary widely. Most people drink fluid to quench thirst, to supply perceived water needs and “out of habit.
• Replacement approach. The average urine output for adults is 1.5 litres a day. You lose close to an additional litre of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your fluid intake, so you if you consume 2 litres of water or other beverages a day (a little more than 8 cups), along with your normal diet, you can replace the lost fluids.
• Dietary recommendations. The Institute of Medicine recommends that men consume 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups).
You can choose any of these fluid intake approaches to gauge your fluid needs. But your current total fluid intake is probably OK if you drink enough water to quench your thirst, produce a colourless or slightly yellow normal amount of urine, and feel well.

Factors that influence water needs
• Exercise. If u sweat, you’ll need to drink extra water to compensate for that fluid loss.
• Environment. You need to drink additional water in hot or humid weather to help lower your body temperature and to replace what you lose through sweating.
• Illnesses or health conditions. Some signs and symptoms of illnesses, such as fever, vomiting and diarrhea, cause your body to lose extra fluids. To replace lost fluids, drink more water or oral rehydration solutions
• Pregnant or breast-feeding. Women who are pregnant or breast-feeding need additional water to stay hydrated and to replenish the fluids lost, especially when nursing

Fruits and vegetables – besides being good sources of vitamins, minerals and fiber – contain lots of water. For example, oranges are 87 percent water, and cucumbers are 95 percent water. Milk, juice and other beverages also have large amounts of water. Conversely, dried fruits, nuts, grain products and baked goods generally contain less water.
Make it count: Meet your water needs through food and beverages
caffeinated beverages – such as coffee, tea or soda – can contribute to your total fluid intake. But your best beverage is still water. Water is calorie-free, inexpensive when drawn from a faucet or fountain, and readily available in and out of your home.
Staying safely hydrated
Make a conscious effort to keep yourself hydrated and make water your beverage of choice. Nearly every healthy adult can consider the following:
• Drink a glass of water with each meal and between each meal.
• Take water breaks instead of coffee or tea breaks.
• Substitute sparkling water for alcoholic drinks at social gatherings.
If you drink water from a bottle, thoroughly clean or replace the bottle often. Every time you drink, bacteria from your mouth contaminate water in the bottle. If you use a bottle repeatedly, make sure that the bottle is designed for reuse. To keep it clean, wash your container in hot, soapy water or run it through a dishwasher before refilling it.
We all Know Water is a Blessing from Allah SWT that we can never be grateful enough fo,r so use it wisely and count your blessings each time you take as sip and remember those who have been deprived and tested in this world by not having water in abundance like we do. Allah knows Best