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Wynnie Chan

People living in moderate climate  should consume at least eight glasses  of water a day, recommend experts
How many cups of fluids do you drink every day? The 2007 Behavioural Risk Factors Survey conducted by Hong Kong's Department of Health shows that nearly a third of adults drink less than six cups of fluids daily.
This falls short of the recommendation from the Food Standards Agency in the UK, which says that people living in moderate climates should drink at least six to eight  glasses of water (or other fluids) to prevent dehydration.
The Mayo Clinic in the US recommends that we drink more during:
increased physical activity
hot and humid weather
dry indoor air and high altitudes, which reduce moisture in the air
an illness, particularly one accompanied by fever, vomiting or diarrhoea
Water is the essential for life, well-fed humans can survive for 60 days without food but we can't live  more than a week without water.
Our body contains 10 to 12 gallons of water and it is needed
for regulating our body temperature
for transporting nutrients and oxygen to our body cells and taking waste products and toxins away
for lubricating body tissues such as mouth, eyes, nose
as components for our blood, saliva, stomach acid (for digestion) and urine
for lubricating and moistening joints
for protecting organs such as lungs, heart etc
On average we lose about 10 cups of water a day as a result of sweating, urinating, breathing and bowel movements. To prevent dehydration, your body needs a continuous supply of water from drinking water and beverages.
But some foods contain water too. Fruits like watermelon and tomatoes contain more than 90 per cent water.
Our body is sensitive to loss of water. A one per cent  loss of body water will trigger sensations of thirst, two to five per cent loss of body water will lead to a dry mouth, tiredness, light-headedness and headache and any more than 11 per cent loss could lead to death.
If you're not sure how many cups of fluids you're drinking just do a simple  check.
If your urine is  dark coloured and less in quantity,  that means you're not drinking enough. Drink more so your urine is pale and nearly colourless.
Drinking water is the best way to replace lost fluids, however other beverages such as milk, soy milk, soup and fruit juice are also effective.
Tea, coffee and alcoholic drinks  have diuretic effects -  they cause your body to lose more water by increasing urination.
How to keep hydrated
Carry water with you everywhere you go in a bottle or other container.
Keep a glass or cup of water next to you at your desk
If you don't like the taste of water try adding a slice of lime or lemon or sprig of mint to your water. The water will taste better.
Quench your thirst and hunger with some ice cold watermelon slices or juicy tomatoes.
Fruit smoothies make a refreshing change from caffeinated drinks
Try starting a meal with a clear soup.



Fluids: do you have enough?