Wake up to water

Water is good for you, so for maximum health and radiant looks, make sure you get your daily quota.....Most of us don't drink enough water. As Jane Clarke points out in her book, Body Foods for Women (Weidenfeld and Nicholson), "Since a lot of women live in centrally heated houses and work in offices with heating and air-conditioning, we lose a lot more water through our skin than women in the past.

It is very important that you do not allow your body to dehydrate, by making sure that you drink plenty of fluids." As a rough rule of thumb some nutritionists recommend drinking two to three litres a day - and more if you exercise. It is not unusual to lose a litre of fluid every hour during heavy exercise in hot conditions.

It's vital to maintain your fluid intake if you are active, as without fluid, exercise will be harder and you will tire more easily. You should aim to drink around 500 - 800 mls of water an hour before, during and after exercise to compensate for this loss. This can be achieved by stocking up on fluid before you start to exercise or drinking smaller amounts every 10 to 15 minutes during exercise.

The exact amount of water we need varies with the climate, our state of health and our activity level. When the heat is on, during illness or exercise, we perspire more and therefore need more water. Indeed, in a climate such as here in the Gulf, up to nine litres of water a day can be lost, so it is especially important to replace it by drinking plenty.

The role of water

Most of our body weight consists of water - around two thirds of it within our trillions of body cells and the rest in blood and other fluids, as naturopath Harold Gaier of London's Hale Clinic points out.

The oxygen we breathe and the carbon dioxide we exhale dissolves in water in our bloodstream and is carried to the cells where it is used to fuel metabolism. From there it is transported back to our lungs, kidneys and skin for excretion.

We need water to help us digest the food we eat and flush out waste products. Water also helps fibre from food to swell in the gut and prevents constipation. It helps our mouths and stomachs produce digestive enzymes so we can absorb nutrients from the food we eat.

As well as helping to keep our bodies at the right temperature through perspiration, water also bathes and lubricates all our internal organs, joints and eyes. Lack of water can cause dry, wrinkled skin, lacklustre hair and eyes. But that is not all: without water our blood thickens and its volume falls, causing sluggish circulation.

This in turn means that glucose, oxygen and other nutrients are delivered to the cells more slowly, and we begin to feel lethargic and tired. We yawn to try and get more oxygen into our bodies and begin to crave sugar for energy. Bowel movements slow down as there is not enough water in the system to move waste products through the gut.

How to get your daily quota

Harold Gaier advises, "Thirst is the best indication of how much you should drink-unless you suffer from allergies (see below)." Other experts, however, would disagree and maintain that thirst is not an accurate guide to whether you need to drink, as by the time you feel thirsty, your body's fluid balance may already be lower than it should be.

They say that many people fail to replace the fluid lost daily by their bodies and are suffering from chronic mild dehydration with symptoms such as headaches, fatigue, dizziness, weakness and lack of concentration.

One way to avoid this is to have a conscious plan to make sure you get the amount you need. Keep a covered jug or bottle of mineral water by your bed and drink two large glasses when you first wake up.

Throughout the day carry bottles of water with you so you can drink at regular intervals. Go for a full glass or small bottle at a time rather than taking sips.Try to drink mineral water within a day once you've opened a bottle, as bacteria can breed in opened bottles left for several days - even in the fridge.

Choose a temperature which encourages you to drink the optimum amount. In our hot climate chilled water is probably more refreshing, but sometimes room temperature slips down more easily, while drinks made with hot water can actually be more cooling than iced ones, because they encourage perspiration, the body's own cooling mechanism.

Pure water is a more effective thirst quencher than virtually any other drink. Bottled water can vary in taste, so experiment until you find your favourite.

If you find plain water boring try enlivening it by adding a sprig of fresh mint, a few drops of orange blossom or rose water, a little elderflower or ginger cordial. Ring the changes with hot water drinks. Your weight

Insufficient fluid intake can lead to constipation, cystitis and kidney stones. It's also important to drink more if you are pregnant as the volume of circulating blood doubles during pregnancy. Likewise you should drink plenty of water if you are trying to lose weight.

The body's cues are sometimes hard to interpret and it is easy to confuse thirst with hunger and eat when in fact you should be drinking. Drinking plenty of water helps stave off hunger pangs. Water also helps to remove waste products as fat is broken down during weight loss.

Allergy can often cause fluid-retention due to the tissues becoming water-logged. "People with allergies, such as migraine, asthma, nettle rash and so on, are often very thirsty", reveals naturopath Harold Gaier. "Most allergic reactions involve swelling caused by fluid being drawn from the blood stream and getting damned up in the tissues.

That's why if you eat a biscuit containing wheat, eggs and butter - three common allergens - you may put on up to a kilo overnight even though the biscuit itself weighed just a few grammes. Ironically people often crave the very substance they are allergic to and make the problem worse."

Emirates Woman.