Are you really drinking enough water?

Many of the headaches, tiredness, or sluggish feelings we experience daily can be linked to not drinking enough water.

This article explores how staying hydrated can improve nearly every part of your health, and offers practical tips to make it a daily habit.

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Why Your Body Needs Water

Water makes up about 60% of the human body and is necessary for nearly all the body's functions. It regulates your body temperature, helps transport nutrients, supports digestion, cushions joints, and removes waste through urine and sweat (Centers for Disease Control and Prevention [CDC], 2022). 

In Nigeria, where temperatures often exceed 30°C, the body loses water quickly through sweat. Without regular water intake, it’s easy to become dehydrated, especially if you're busy, active, or working in the sun.

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Signs You're Not Drinking Enough

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Dehydration doesn’t always feel like thirst. Some common signs include:

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1. Dry mouth or lips

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2. Dark yellow urine

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3. Headaches

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4. Fatigue or sluggishness

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5. Difficulty concentrating

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In children and older adults, these signs can be more serious and lead to complications like urinary tract infections, constipation, or low blood pressure (World Health Organization [WHO], 2021).

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How Water Supports Long-Term Health

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When you drinking enough water everyday, it can:

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1. Boost brain function: Staying hydrated improves alertness, short-term memory, and concentration (Popkin et al., 2010).

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2. Support digestion and metabolism: Water aids bowel movement and helps prevent constipation.

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3. Protect kidney health: It helps flush out toxins and in reducing the risk of kidney stones.

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4. Regulate blood pressure: It regulates blood volume which contributes to adjusting blood pressure.

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5. Aid weight control: Drinking water before meals may reduce overeating by promoting a sense of fullness (NIH, 2019).

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Tips to Make Water a Daily Habit

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You can make drinking adequate water a daily habit by:

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1. Carrying a reusable bottle with you.

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2. Starting and ending your day with a glass of water.

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3. Drinking water before and after physical activity.

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4. Adding slices of lemon, cucumber, or mint to your water if you prefer some flavor.

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5. Choosing water in place of sugary drinks or soda.

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Daily water requirement

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Adults should aim for at least 2 to 3 liters per day, depending on activity level and climate (CDC, 2022).

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Whether you're a busy student, a market woman, or a worker in traffic, hydration is one simple habit that can support your brain, your organs, your energy levels, and your whole body. It is not just a basic need but a powerful health tool that is at your fingertips. Use it wisely.

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