All living things need water to survive. A human being can sustain himself for weeks without food but can last only for a few days without water. Water is the most essential component of a human body. 60% to 70% of your body is made up of water. A human body in good health comprises of the right amount of fluid inside and outside each cell. When there is not enough water inside a cell, it withers away. Likewise, when there is too much water, the cell ruptures. This is called fluid balance. Maintaining your fluid balance is essential to life.Importance of Water
All important functions of your body depend on water.
Water is necessary for

• Digestion
• Metabolism
• Respiration
• Regulating your body temperature
• Sending electrical messages between cells

Daily requirement of water

You need to replenish water that your body loses every day. The daily water intake varies from person to person depending on their body mass index, lifestyle, climatic conditions and the food you eat.

The saying “Drink eight 8-ounce glasses of water a day” can be reframed to “Drink eight 8-ounce glasses of fluid a day“, because all fluids contain water thereby contributing to the daily water intake total.

Fluids include fresh water and all other liquids like milk, coffee, tea, juice, soup and even soft drinks (excepting infants that are breast-fed or formula fed). While fresh water is considered as the best fluid for hydrating one’s body, milk is an equally important fluid and with about 90% water. Fresh fruit is preferable to fruit juice because it has more nutrients, fiber and less sugar. Tea is also an important source of fluid rich in antioxidants which prevent heart diseases and reduce the risk of cancer.

According to studies, the average daily intake of fluids per day should be:
Infants 0 to 6 months: 0.7litres(breastmilk or formula)
Infants 7 to 12 months: 0.9litres(breastmilk, formula and other foods and drinks)
Children 1 to 3 years:1.0litres(about 4 cups)
Children 4 to 8 years:1.2litres(about 5 cups)
Girls 9 to 13 years:1.4 litres (about 5 to 6 cups)
Boys 9 to 13 years: 1.6 litres (about 6 cups)
Girls 14 to 18 years:  1.6 litres (about 6 cups)
Boys 14 to 18 years:1.9 litres (about 7 to 8 cups)
Women:2.1 litres(about 8 cups)
Men:2.6 litres (about 10 cups)

You ought to increase your water intake if you are:

• A sports person (active physically)
• On a diet rich in proteins
• On a diet rich in fibers
• Live in dry to warm climatic zones
• Expecting mothers and Breastfeeding mothers

Youmay need less water if you:

• Live in cold climatic zones
• Lead sedentary lives
• Eat water rich foods daily

Suggestions to increase intake of water
Add a dash of lime juice and mint leaves to plain water for a citrus zing.
Get creative by addingice cubes made from your favorite fruits to a glass of water.
Consume water rich foods.