Water is super important for a bunch of things our bodies do, like delivering nutrients to our cells, flushing out waste, cushioning our joints and organs, and keeping our body temperature in check. It’s definitely the go-to drink for staying hydrated.

Getting the right amount of water based on your health and how active you are is crucial. In a chat with an Lifestyle Magazine, Prachi Chandra, the Lead Clinical Nutritionist at Sakra World Hospital in Bengaluru, mentioned, “Many people have heard they should aim for 8-10 glasses of water daily. But the truth is, hydration needs vary from person to person. Most healthy folks can stay well-hydrated by drinking water and other fluids.”

Benefits of drinking water:

1. Staying hydrated is key for good digestion. If you don’t drink enough water, you might deal with issues like constipation, gas, bloating, heartburn, and other uncomfortable feelings that can really affect your day-to-day life.

2. Water helps break down the soluble fiber in your meals, keeping your digestive system running smoothly.

3. Mineral water can be a great choice, especially if it’s packed with sodium and magnesium, which can help replenish electrolytes lost through sweating.

7. Dehydration can really mess with your blood flow and limit the oxygen getting to your brain.

8. Not drinking enough fluids can lead to an imbalance in electrolytes, which might cause your heart to act up.

9. Staying hydrated can give your metabolism a nice boost and help you shed some pounds, lower your body mass index, and improve your overall body composition.

10. Keeping yourself hydrated is great for your joints, as it helps them stay lubricated. This means less friction between your bones, leading to smoother movement and fewer aches.

11. Research indicates that when you're dehydrated, your body tends to hold onto more heat, making it harder to handle hot weather. Sweating is your body's way of cooling down, and it's super important for avoiding heat-related issues.

12. Drinking enough water can help dilute the minerals in your urinary tract, flush out harmful bacteria from your bladder, and may help prevent urinary tract infections and kidney stones.

13. Getting enough water is key for your body’s natural detox systems, which work to eliminate waste and toxins through urination, breathing, sweating, and bowel movements. Staying hydrated supports these processes and can boost your overall health.

Here are some hydration tips for days when you're fasting:

If you’re looking to avoid dehydration while fasting, Prachi Chandra has some handy tips for you -

1. Aim to sip on 8-10 glasses of water and some low-cal drinks like coconut water, diluted fruit punch, lemon juice, thin buttermilk, kanji, ORS, mineral water, herbal teas, flavored milk, vegetable soups, or broths between Suhoor and Iftar.

2. Make it a habit to have a glass of water or a drink before and after each prayer during Ramadan.

3. Regardless of your thirst level, try to drink a glass of water or a beverage every 30 minutes.

5. Make sure to munch on fruits and veggies that are high in water content when you break your fast and during meals.

6. Avoid foods that are overly salty, sweet, or spicy since they can make you feel thirstier.

7. Go for curries or semi-gravy dishes instead of dry veggies.

8. Always eat nuts and seeds that have been soaked beforehand.

9. Caffeine can lead to more trips to the bathroom, making it tough to stay hydrated. Plus, it might make you feel a bit anxious, so try to keep your caffeine intake to just 1-2 cups a day.

10. Take your time sipping on water or drinks; don’t just gulp them down.

11. Steer clear of drinking water that’s too hot or too cold. Opt for lukewarm water at Iftar to help keep your thirst in check throughout the day.

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