How Much Water Should We Drink for Great Fitness and Health?

Water – The Elixir of Life

Water is the most fundamental element for survival. Our bodies are made up of approximately 60% water, and every biological function relies on it. Yet, despite its importance, many people underestimate the power of proper hydration. From aiding digestion to flushing out toxins, from enhancing skin health to boosting energy, water plays a crucial role in overall well-being.

But how much water should one drink? How do we ensure clean drinking water? Which type of water is best? And what’s the spiritual significance of water? This comprehensive guide will answer all these questions and more.

1. Importance of Drinking Water

1.1. Water and Hydration

Dehydration can cause fatigue, headaches, dizziness, and impaired cognitive function. Even a 1-2% loss of body water can lead to noticeable declines in physical and mental performance. Drinking sufficient water ensures:

✅ Proper blood circulation

✅ Efficient oxygen and nutrient transport

✅ Healthy metabolism

✅ Optimal energy levels

1.2. Water and Metabolism

Studies show that drinking 500ml of water can increase metabolic rate by 30% for about an hour. Water activates the body’s thermogenesis process, which helps burn calories efficiently.

1.3. Detoxification and Digestion

Water helps:

✔ Flush out toxins through urine and sweat

✔ Prevent kidney stones and urinary tract infections

✔ Aid digestion and prevent constipation

✔ Support liver function in detoxifying chemicals

1.4. Weight Management

Drinking water before meals can help reduce caloric intake.

Sometimes, the body confuses thirst with hunger, leading to overeating.

1.5. Water and Skin Health

Hydration keeps skin plump, youthful, and free from wrinkles. It prevents dryness, acne, and premature aging.

1.6. Water and Brain Function

Even slight dehydration can affect:

✔ Mood and concentration

✔ Short-term memory

✔ Cognitive performance

1.7. Water and Heart Health

Drinking enough water:

✔ Helps maintain blood pressure levels

✔ Reduces strain on the heart

✔ Lowers the risk of cardiovascular diseases

2. How to Ensure Clean Drinking Water?

2.1. Understanding Water Contaminants

Impure water can contain:

Bacteria & Viruses – E. coli, Salmonella, Hepatitis A

Heavy Metals – Lead, Mercury, Arsenic

Chemicals – Pesticides, Chlorine, Fluoride

Plastic Microfibers – Found in bottled water

2.2. Filtration Methods

✅ Boiling – Kills bacteria but does not remove heavy metals

✅ Reverse Osmosis (RO) – Removes impurities but also essential minerals

✅ UV Purification – Destroys microorganisms but doesn’t remove chemicals

✅ Activated Carbon Filters – Absorb chlorine, pesticides, and odors

✅ Copper or Earthen Filters – Natural purification with added health benefits

2.3. Checking Water Quality at Home

Use TDS (Total Dissolved Solids) meters to measure water purity

Ideal TDS level: 50-150 ppm for drinking water

2.4. Best Practices for Storing Clean Water

✔ Use glass, stainless steel, or copper containers

✔ Avoid plastic bottles (especially PET plastic)

✔ Keep stored water covered and away from sunlight

What if the tap water or the pond which supply is unclean?

Yes, there are several natural methods to purify water before drinking if the tap or pond water is unclean. Here are some effective techniques:

1. Boiling

Boil the water for at least 5-10 minutes to kill bacteria, viruses, and parasites.

Let it cool and store it in a clean container.

2. Solar Disinfection (SODIS)

Fill clear plastic or glass bottles with water and place them under direct sunlight for 6-8 hours. UV rays kill harmful microorganisms.

Best for small quantities of water.

3. Moringa Seeds (Natural Coagulant)

Crush moringa seeds into a powder (2 seeds per liter of water).

Stir into the water and let it settle for 1-2 hours. The impurities will clump and settle at the bottom.

Filter through a clean cloth.

4. Charcoal & Sand Filtration

Use a DIY filter with layers of:

Coarse gravel (bottom)

Sand (middle)

Activated charcoal (top)

Pour water through the filter to remove dirt, chlorine, and some bacteria.

5. Clay Pot Filtration

Porous clay pots can filter out bacteria and dirt.

Water passes slowly through the clay, leaving contaminants behind.

6. Banana Peel Filtration

Banana peels can remove heavy metals from water. Soak water with banana peels for 30 minutes, then filter.

7. Tulsi (Holy Basil) & Neem Leaves

Boil water with tulsi or neem leaves to kill bacteria.

8. Copper Vessel Storage

Storing water in a copper vessel overnight naturally kills bacteria.

For the best results, combining boiling + filtration works effectively.

3. How Much Water Should One Drink?

3.1. General Guidelines

The 8-glass rule (2 liters per day) is common, but actual needs vary based on age, weight, climate, and activity level.

3.2. Water Intake Based on Body Weight

A better approach is drinking 30-40 ml of water per kg of body weight:

50 kg person → 1.5 - 2 liters

70 kg person → 2.1 - 2.8 liters

90 kg person → 2.7 - 3.6 liters

3.3. Special Cases

✔ Athletes – Need 3-5 liters daily

✔ Pregnant/Breastfeeding Women – Need 2.5-3 liters

✔ Hot Climates – More sweating means higher water needs

✔ Elderly People – Need more hydration due to reduced thirst signals

3.4. Signs of Dehydration

Dark yellow urine

Dry lips and skin

Fatigue and dizziness

Headaches and muscle cramps

3.5. Can You Drink Too Much Water?

Well Overhydration can cause hyponatremia (low sodium levels), leading to nausea, confusion, and even seizures.

4. Composition of Water

Water isn’t just H₂O! It contains essential minerals like:

Calcium – Bone health

Magnesium – Muscle function

Potassium – Electrolyte balance

Sodium – Regulates hydration

Comparison of types of drinking water:

5. Which Vessels Are Best for Storing Water?

Best choice: Copper or earthen pots for daily use.

6. Spiritual Significance of Water

Water has been revered across cultures for its spiritual and healing properties:

Hinduism – Sacred rivers like Ganga are believed to cleanse sins. It is said water carries memories and hence it is stored in a vessel either earthen pot or copper vessel to stabilize before drinking and not drunk directly from the tap.

Buddhism – Water symbolizes purity and enlightenment.

Christianity – Used in baptism for purification.

Islam – Water plays a vital role in ablution before prayers.

Japanese Shinto – Waterfalls and rivers are spiritual cleansing sites.

Modern science also supports that structured water (positively charged water) holds better vibrational energy, impacting health and emotions.

Conclusion: Stay Hydrated for Great Health and Fitness!

Water is the simplest yet most powerful health booster. By ensuring clean water, drinking the right amount, choosing the right vessels, and understanding its deeper significance, you can elevate your fitness, wellness, and spiritual well-being.

Make hydration a priority—your body, mind, and soul will thank you!