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Water

Written by Dr Dan Rutherford, GP

Water is perhaps the most important component of complex living organisms.

It forms the basic medium in which life processes take place - from intricate biochemical reactions inside cells to the removal of waste products from the body.

Even the smallest degree of water loss can impair physical and mental function.

More than feeling thirsty

Thirst is a poor measure of dehydration and many drinks are themselves dehydrating, eg alcohol and caffeine-containing drinks.

You become dehydrated long before you feel thirsty so it's a good idea to drink water often.

Still water should be your first choice, but other options are fruit teas or herbal blends, decaf coffee and water flavoured with fresh fruit juice.

Although the body also gets water from foods such as fruit and vegetables, the average adult requires around two litres of water a day. This equates to six to eight glasses, and you'll need more when you do any physical activity and in hot weather.

Illness and fever also increase your water requirement, and water replacement is an essential part of much medical treatment.

Do I need to drink more?

If your urine is dark in colour, this is your body's signal that you need to increase your fluid levels.

How to top-up your water levels

Start the day with a mug of freshly boiled water and a slice of lemon. In summer add a fresh sprig of mint and fresh lemon slices to a jug of cold water.
Replace some of your tea and coffee at work with plain water or one of the many herbal or fruit teas.
Keep a bottle of water at your desk or close by if you are relaxing at home.
Get into the routine of drinking water with your breakfast and other meals.
Drink water before you go to bed.
Eat fruit and vegetables, which have a high water content.