Everyone probably knows that it's important to drink at least eight glasses of water per day; however, health experts insist that there is need for people to understand that staying hydrated on a daily basis is necessary irrespective of the weather. For instance, Gerald Luzindana, a health and wellness specialist at Amazon Nutrition Cabinet, a clinic in Remera, is worried that despite people knowing the importance of taking enough water on a daily basis, many still choose not to or some aren’t getting enough water as is recommended. He says that although most foods, even those that look hard and dry, contain water, one ought to complement this by developing a habit of drinking plenty of water. “The body can get about 20 per cent of its total water requirements from solid foods alone, and for this reason, it’s essential to drink more fluids that will ensure your body is in a position to function well,” he says. He goes on to note that the process of digesting foods also produces a small amount of water as a byproduct that can be used by the body, and that is evident that water sourced this way can provide around 10 per cent of the body’s water requirement. The remaining 70 per cent, however, must come from fluids or liquids. Expert advice Charles Sindabimenya, a specialist in internal medicine says that the human body can last weeks without food, but only days without water, as the body is made up of 50-75 percent water. Water also forms the basis of blood, digestive juices, urine and perspiration, and is contained in lean muscle, fat, and bones. Since the body cannot store water, we need fresh supplies every day to make up for losses from the lungs, skin, and urine, however, the amount we need depends on our body size, the weather, the food we eat, and our activity levels. He adds that the daily six to eight glasses of water four-to-six cup rule is for generally healthy people, noting that it is still possible to take in too much water if you have certain health conditions, such as kidney, liver, or heart problems. With water intake, he says the intake should be individualized, and it’s vital that one check with their doctor in case they are not sure about the right amount to take. He explains that a person's water needs will vary, especially if one is losing water through sweat because they are involved in exercising, or exposed to the sun for a long time. Despite this, he points out that healthy people should be in a position to drink two to three cups of water per hour, or more if they sweat often. Tips for staying hydrated Luzindana says to stay hydrated, one shouldn’t just focus on water alone, instead, he advises that consuming beverages that contain water. “I believe the best and easy way to do this is to have a drink at each meal, or whenever you feel like you need water,” he says. Also, he adds that getting fluids from water-rich foods, such as salads and fruits is important to keep you hydrated all day long. Another way of staying hydrated, he says is by learning how to sip on your water all day long, adding that water has zero calories or added sugars, which is why it is recommended to drink plenty of it.