WATER





 “Water is everywhere and in all living things - we cannot be separated from water. No water, no life. Period." Robert Fulghum.

DID YOU KNOW?

More than half of the body is made up of water (over 60%).

water composition in other body parts and organs:
Brain: 73%
heart:73%
Lungs: 83%
Skin: 64%
Muscles: 79%
kidneys: 79%
Bones: 31%
Eye: 95%
Blood: 94%




BENEFITS OF DRINKING WATER
  • It helps in the overall body functioning.
  • It aids in the digestion.
  • Keeps toxins out of the body
  • It cools the body 
  • It might help in weight management 
  • It helps in the transportation of nutrients in our bodies
  • It leads to glowing or radiant skin
  • Helps in increasing cognitive functions by increasing concentration and memory
  • It boosts energy
  • It leads to increased muscle functioning by reducing muscle cramps or pain.
  • It helps in the formation of saliva, which contains some enzymes that assist in breaking down some carbohydrates before they are transported into the stomach.
  • It helps to elevate people's moods.






WATER,
A SOURCE OF PEACE
JOY, HAPPINESS, AND
 LAUGHTER.


SIMPLY, IT'S LIFE !










COMMON MISCONCEPTIONS ABOUT WATER DRINKING
  • Everyone should drink 8 glasses of water daily: Individual water needs are no size fits all. Needs vary due to various factors such as age, sex, weight, and climate. Some might exceed or go below. Therefore, the recommended 8 glasses may not apply to everyone at all times. It's important to pay attention to your body's demands considering the above-mentioned factors. 
  • If you are not thirsty, you are hydrated: Thirst isn't the only indicator of dehydration. Water might be lost from our bodies before we even realize it (about 2-3% of our body weight). Since there is no exact correlation between thirst and dehydration, it is better to drink water regularly before feeling thirsty. Dehydration indicators might also include dark-colored urine, dry skin, fatigue, dizziness, and infrequent urination. Therefore, paying attention to these signs is the best way to ensure that you stay properly hydrated.
  • You can't drink too much water: Some people think that since water is good for one's health a person can't over-drink it. But in reality, too much water that exceeds your body weight or demand might lead to what is known as water intoxication or hyponatremia. This is where the imbalance of electrolytes in one's body happens due to large water intake causing some nausea, confusion, and headache.
  • Drinking always helps in losing weight. While water can aid in weight loss, it must be combined with a healthy lifestyle, including regular physical exercise and a well-balanced diet free from processed foods. Otherwise, losing weight might be difficult or take longer.

TIPS TO DRINKING MORE WATER

  • Carry a water bottle.
  • Set a timer to remind yourself.
  • Buy an attractive bottle that motivates you
  • Make it a routine: First thing in the morning after you wake up.
  • Set goals 
  • Remind yourself of the significance of drinking water.
  • Carry a water bottle

AMOUNT OF WATER THAT A PERSON IS REQUIRED TO DRINK

This varies. it's no size fits all. The amount of water a person needs to consume depends on the following factors

Age,
Gender
Weight
Climate 

However, it is important to note that generally the amount of water you need to consume daily, is to take your weight in pounds and divide that by two. The number you get is the daily ounces that you need to drink.

1 ounce=0.0295735litres 
For instance, if you weigh 68 kgs or 150 pounds, you take 150 and divide by 2. You get 75 ounces. That is 2.2 liters. 
This includes water from hydrating foods plus water intake. 
This means that if you get 0.5 liters of water from food or fruit intake, that means you need roughly 1.70 liters of water intake.

PEOPLE WHO NEED TO INCREASE THEIR WATER INTAKE
  • People who exercise 
  • People who are pregnant 
  • People living in hot climate
SIGS IF DEHDRATION

  • Yellow or dark colored urine/ Less urine
  • Extreme thirst
  • Fatigue
  • Dry mouth
  • Dizziness
  • Less urine
INTERESTING WATER FACT

KEY TAKEAWAY:

  • Water is very vital for our body system's functioning
  • Drink sufficient water as required by your body.
  • Start gradually.
  • Set a reminder.
  • Carry a water bottle. 
  • This will make the body stay dehydrated and be in its most productive state. 


                         "Water can flow, or it can crash. Be water, my friend.”

Prepared by the Health and Nutrition Department
Written by Carine Mushimiyimana
Contributors: Justus Mugabo & Hyguette Irambona



References

Culligan. (2024, February 14). 10 benefits of drinking water for optimal health. Culligan UK. https://www.culligan.co.uk/10-benefits-of-drinking-water-for-optimal-health/

Drinking water & ground water kids' stuff > water facts of life - Ride the water cycle with these fun facts. (n.d.). U.S. Environmental Protection Agency | US EPA. https://www3.epa.gov/safewater/kids/waterfactsoflife.html

Gundersen Health System. (2021, July 27). 6 easy tips to drink more water daily. https://www.gundersenhealth.org/health-wellness/staying-healthy/6-easy-tips-to-drink-more-water-daily

Kannan, C. (2023, January 13). Benefits of drinking water | How much water to drink in a day. daily9. https://thedaily9.in/post/importance-of-water-in-body/

Mayo clinic. (2021, October 14). Dehydration. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086

National Council in Aging. (2024, March 18). The national council on aging. The National Council on Aging. https://www.ncoa.org/article/the-truth-about-hydration-7-myths-and-facts

Water Science School. (2019, May 22). The water in you: Water and the human body | U.S. geological survey.














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