The human body can last weeks without food, but only days without water. The body is made up of 50 to 75 per cent water. Water forms the basis of blood, digestive juices, urine and perspiration, and is contained in lean muscle, fat and bones.

As the body can’t store water, we need fresh supplies every day to make up for losses from the lungs, skin, urine and faeces (poo). The amount we need depends on our body size, metabolism, the weather, the food we eat and our activity levels. 

Hydration is an approximate measurement of reserves of water in the human body, and a severe reduction in hydration from either no water intake or diuretic usage is known as dehydration. Some supplements are either diuretic or may promote water retention. I love pre workouts but I know they come with a cost, so I try to keep well hydrated.

1. It helps to lubricate your joints

Cartilage, found in joints and the disks of the spine, contains around 80 percent water. Long-term dehydration can reduce the joints' shock-absorbing ability, leading to joint pain.

2. Saliva and mucus formation

Saliva helps us digest our food and keeps the mouth, nose and eyes moist. This prevents friction and damage. Drinking water also keeps the mouth clean. Consumed instead of sweetened beverages, it can also reduce tooth decay.

3. Oxygen for body

Blood is more than 90% water, and blood carries oxygen to different parts of the body.

4. Skin health and beauty

With dehydration, the skin can become more vulnerable to skin disorders and premature wrinkling.

5. Cushioning for the brain, spinal cord, and other sensitive tissues

Dehydration can affect brain structure and function. It is also involved in the production of hormones and neurotransmitters. Prolonged dehydration can lead to problems with thinking and reasoning.

6. It reduces the chance of a hangover

When partying, unsweetened soda water with ice and lemon alternated with alcoholic drinks can help prevent overconsumption of alcohol.

The amount of fluids you need depends on your age, gender and level of physical activity. Remember that you will need even more fluids to stay hydrated in hot weather and when you are physically active. 

Daily intake of water for men is around 3.7L and for women its 2.5L