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Water is critical for life, between 55-65% of our complete body mass is made up of water. Most cells in the human body are composed of more than 75% water. The average man who weighs 65kg, holds some 40 litres of water! Vital functions within the body rely on water including, disposal of waste material, maintenance of body temperature, lubrication of joints, a medium for chemical reactions, production of energy in the body. Though our bodies can deal with disparities in food intake for a few days, the limits for inadequate water intake are much narrower. Lack of water for a few days can lead to immediate and serious health risks through dehydration. Maintaining a sound fluid balance is crucial for healthy living, with the recommendation of drinking at least 2 litres of water a day.

During any form of mild or strenuous physical activity water loss from the body increases and must be replenished before, during and after exercise. How much you drink during exercise depends on the intensity and duration of the exercise, individual body weight/size and climate. Avoid soft drinks or fruit juices and drink fresh water or isotonic drinks that refuel and rehydrate the body.