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Plenty of water good for your health

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By Tatenda Gapa

HEADACHES, drowsiness and a general feeling of tiredness are common in the summer season.And as the summer season peaks the aforesaid complaints increase.
People complain of inability to operate at optimum levels.
Indeed hot conditions can negatively impact the human body if we do not take measures to ensure we remain at our best.
One of the simplest measures that ensures our health is not affected is water.
According to medical experts, water is the most essential nutrient.
Children need from four-to-11 cups of total water (total beverages, including water) a day.
Adults need from nine-to-13 cups of total water a day.
The amount depends on one’s age, gender, level of physical activity, altitude and climate. 
“Sadly, many believe that nutrients only come in the form of food and water, which is the most important nutrient, is usually forgotten,” said nutritionist Nyasha Mazivisa.
“Many of us only seek water when we are thirsty, which is very wrong.”
According to experts, once you start feeling thirsty, you are already dehydrated and have probably lost about one percent of your body water.
“And as the percentage of water loss increases, in fact with a two percent water loss, you could experience serious fatigue and cardiovascular impairments,” Mazivisa said.
“Water is important in that it carries heat away from internal organs before serious damage occurs, which can lead to heat stroke and even death.”
The average human body contains about 70 to 75 percent water.
But what exactly is water?
In the human body water is:
The solvent for important biochemical reactions, supplying nutrients and removing waste.
Essential for maintaining blood circulation throughout your body.
The maintainer of body temperature.
Daily water intake must be balanced with losses to maintain total body water.
Losing body water can adversely affect one’s functioning and health.
It’s important to note that individual fluid needs differ depending on the sweat rate, the environmental temperature, clothing, humidity and other factors.
Sweating is important because as the sweat evaporates, this allows one to cool off and maintain a safe body temperature, optimal functioning and good health.

Hydration tips
As summer temperatures soar, here are a number of important tips.
Drink enough water to prevent thirst.
Monitor fluid loss by checking the colour of your urine. It should be pale yellow and not dark yellow, too smelly or cloudy.
For short-duration (less than 60 minutes), low-to-moderate-intensity activity, water is good before, during and after exercise.
Any time you exercise in extreme heat or for more than one hour, supplement water with a sports drink that contains electrolytes and six to eight percent carbohydrates. This prevents hyponatremia (low blood sodium), which dilutes your blood and could also lead to serious impairment and death.
Begin exercise well-hydrated. Drink plenty of fluids the day before and within the hour before, during and after your exercise session.
Avoid alcohol the day before or on the day of a long exercise bout and avoid exercising with a hangover.
Consider all fluids, including tea, coffee, juices, milk and soups (though excluding alcohol, which is extremely dehydrating).
Eat at least five cups of fruits and vegetables per day for optimum health, as they all contain various levels of water and the all-important nutrient potassium.
For long hikes, when you’ll need food, dried fruit and nut mixtures contain high amounts of potassium, sodium, protein, carbs and calories
Though continue to drink plenty of water.
To determine your individualised need for fluid replacement; during heavy exercise, weigh yourself immediately before and after exercise.
If you see an immediate loss of weight, you’ve lost valuable water.

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