Men should consume 3.7 liter of water and women 2.7 liter of water. If it is difficult to reach above target one can add flavor to water. Natural flavor like watermelon too can be used. Further chilly flakes or chilly in your meal will make you have more water. Further there are many vegetables and fruit that have high water content like cucumber, watermelons, citrus foods etc. It is very important to reach the above target since water has several benefits mentioned below.
However one has to take precaution that it should not be too much. Excessive water can lead to hyponatremia and could be fatal if kidneys are pressured for large quantity of water it is forced to process. Symptoms of hyponatremia are headache, dizziness, vomiting, drowsiness, in extreme cases seizures and coma.
It is very necessary to drink pure non infected water. In the older days chlorine was used to kill germs. I t was later replaced by water treated with ultra violet and letter water filtered by reverse osmosis. Nowadays there is fashion of drinking water mixed with minerals, i.e. mineral water and also alkaline water.
Health benefits of Water
◊ A glass of water before going to bed helps avoid stroke or heart attack. Drinking a glass of water before taking a bath helps lower blood pressure.
◊ Water enables your muscles to work longer as it carries oxygen to the cells of your body. Also it keeps your joints strong healthy and lubricated by providing them the moisture. Water is said to be good for rheumatism and arthritis and also to ease back pain
◊ Water makes our skin shine and keeps it wrinkle free. It helps remove toxins, maintain a clear complexion and keeps acne and boils at bay. Consuming warm or hot water helps in reducing weight.
◊ A glass of water 30 minutes before a meal helps in proper digestion. It can also be utilized in preventing constipation. Two to three glasses of water first thing in the morning acts as a most effective laxative. Further medical research states that regular intake of water helps in alleviating dyspeptic pain like gastritis, duodenitis and heartburn. Water assists the body in removing the byproducts of fat and suppresses appetite thus limiting food intake.
◊ Drinking five glasses of water decreases breast cancer by 79 per cent