Namita Jain
The body needs water just as a car needs gas and oil. All cell and organs of the body depend on water for efficient functioning.

Hydration is essential
Water is one of the most essential nutrients of the human body. The adult body is 60 to 75 percent water. Water keeps the body temperature regulated, protects vital organs, assists the digestive system, transports oxygen and nutrients and eliminates toxins and wastes from the body. Lack of water can cause dehydration, fatigue constipation and other disease conditions.

Are you getting enough?
On an average you need 8 to 10 glasses of water everyday. If you workout regularly, maintaining hydration is crucial to exercise performance. Drink water before, during and after your workouts.

Relying on thirst, as an indicator of how much fluid is lost is not an accurate method of determining how much water you need to consume. This is because it is difficult to gauge how much of water has been lost during the day or during exercise.

Q: How much water should you drink if you exercise?
A: Consume one to two glasses of water one hour before exercise, half to one glass every 15 minutes during exercise and two glasses during the 30 minutes after exercise.

Q: Is it okay to drink water during meals?
A: Yes. Contrary to popular belief, water does not dilute digestive juices. If your child drinks too much water with meals the downside is that he will feel full soon. Encourage your child to drink only when thirsty so that he has space for his meals.

Myth: Drinking water during your exercise session will give you cramps.
Fact: This is the opposite of what is really true. You need to drink water � before, during and after your workout. Water is the most important nutrient to an exercising individual. Restricting fluids during exercise, especially in hot weather, can cause severe cramps, headaches, dehydration and also limit exercise performance. Drink water every 15 minutes during exercise to help replace body fluids lost through perspiration.