Every diet, exercise programme or fitness regime will tell you that drinking enough water is of the utmost importance. Experts agree that the average adult needs about 2 litres of water every day, and much more if they are training. As important as everyone with access to the outside world knows water is, it remains to be one of the most difficult habits to inculcate. This is largely due to the fact that water is just not as tasty as sodas and other sweet or flavoured beverages. Some countries may also experience difficulties is gaining access to clean water, forcing the people to drink cheap sodas or contaminated river water.

The facts linger, though, nothing compares to this valuable resource. No fruit juice, energy drink or miracle shake will replace the value of water in our bodies. This is for a variety of reasons:

1.    60% of our body is water, so drinking water re-establishes the balance of fluids. We lose water through perspiration, digestion, absorption, saliva, transportation of nutrients, circulation and the maintenance of a healthy body temperature. Without sufficient water, these functions are compromised. The brain monitors the amount of water in your body and sends thirst signals when your supply is running low. However, by the time this signal is sent, your body’s levels are already depleted. Try to avoid reaching this stage by sipping on water throughout the day. Alcohol tricks your brain into thinking that you are hydrated, and also sends incorrect signals to the kidneys to flush out all of the fluid. This makes it easy to become dehydrated without realising it, which is one of the reasons that you may experience a headache after drinking a fair amount of alcohol.
2.    If we drink sufficient water every day, we are less likely to crave sugary drinks or tea / coffee. This plays a key role in weight loss. Foods that are rich in water work by applying the same principles for dieters. These foods include fruits, vegetables, clear soups and beans.
3.     Muscle cells go flaccid without sufficient water within their cell bodies. Exercising the muscles when they are in this condition may damage them, and will certainly inhibit their ability to perform correctly. Water should be consumed from 2 hours before training is to begin, as well as during and after the session.
4.    Water also keeps the skin cells firm and hydrated. This prevents a certain amount of wrinkling and aging of the skin. Applying moisturisers also act as a barrier against excess water loss through perspiration. It should be noted, however, that drinking more than the necessary amount of water will not erase existing lines and wrinkles, the kidneys will simply excrete this water in your urine.
5.    Body fluid, which has water as its base, transports nutrients to and toxins from the muscle- and tissue cells. The kidneys then filter these fluids and remove the toxins from them. The main toxin that our tissues excrete is blood urea nitrogen. The kidneys require sufficient water to be able to filter these fluids effectively. Urine needs to be as pale and odourless as possible. As soon as it displays a darker colour and stronger odour, you should increase your water intake so that you can dilute the acidity and toxicity within your body. Making a habit out of drinking too little water may lead to kidney stones.
6.    Water also assists in maintaining a healthy bowel movement system. If the body’s water levels are dropping, the colon will pull extra water out of the stools, leading to constipation. The long-term effects are both painful and dangerous.

Because regular water intake has proved to be so challenging for many of us, implementing habits slowly and methodically may be of assistance. Drink a glass of water with every snack and meal, eat more water-rich foods, and always have a bottle of water on hand (even when working and travelling).