We all drink it in varying proportions but do we know how water really helps us. Our body weight is approximately 60 per cent water. The body uses water in all its cells, organs and tissues to help regulate temperature and maintain bodily functions. Our body also loses water through breathing, sweating and digestion. It’s therefore important to rehydrate the body. The amount really depends on how active you are.

Here are some things that water does for you:

Water protects your tissues, joints and the spinal cord besides regulating your body temperature. Keeping your body hydrated helps retain optimum levels of moisture in these areas as well as in the blood, bones and brain.

Water helps remove waste from your body. Adequate water intake ensures that your body excretes waste through perspiration, urination and defecation. Water helps flush out waste from the kidneys, liver and intestines.

Water aids in digestion starting from the saliva. Enzymes in the saliva help break down food and liquid to dissolve minerals and other nutrients. Water is also important to help digest soluble fiber ensuring healthy bowel movement.

Your body can lose fluids when you exercise vigorously, sweat in high heat, have fever or vomiting and diarrhea. Should any of these occur, it is important to increase your fluid intake. In conditions of bladder infections and urinary tract stones, doctors recommend increasing water intake. It is also advisable to drink more fluids when breast feeding.

There is no hard and fast rule as to how much water an individual needs to meet their daily hydration needs. Drink when thirsty. Also learn to listen to your body and don’t confuse thirst for hunger. A lot of people are simply thirsty but they tend to mindlessly eat or reach out for a snack instead. If you are unsure of your hydration levels, look at your urine. If it’s clear, you are doing just fine. If it’s dark, you know what to do!

Drinking cold water during exercise is a big NO. Room temperature water hydrates the body better. Although cold water may feel more quenching, it takes longer to get utilised. Try adding a pinch of salt to your water bottle to help balance loss of electrolytes during a sweaty exercise. Always remember that your ability to perform athletically declines with even a small amount of dehydration. Water helps your body exercise efficiently. A well hydrated person will feel stronger and can work out longer and more effectively. If the body is not functioning at 100 percent efficiency, your tissues will take longer to heal and musclerecovery is much slower.

In a well hydrated body, the heart does not have to work as hard to pump blood into the body and oxygen and nutrients are transported more efficiently to the muscles when exercising. People use sports drinks when they work out, but it is not really necessary. If you are working out for less than an hour, water will meet all your needs.

My mantra - listen to your body, drink only when you are thirsty and don’t overdo it.

The author is a certified professional fitness instructor, founder and master trainer at Rage Fitness and a fitness columnist who specialises in mixed martial arts.