We all know drinking water is healthy. Water is life; to an extent our bodies depend on it. But how are we supposed to drink water and when do you know how much is too much?

First, how and when are we supposed to drink water? Well, how about having a reason as to why you should drink the water. Do the urine color test. If your urine is between light yellow and clear, you are hydrated and healthy. Just keep hydrating. But if it is not, you have to start embarking on the 8 x 8 rule of taking water. That is eight 8-ounce glasses, which is about 1 -2 liters because we are constantly losing water through sweat, urine among other ways. Water is more beneficial to you when you take it in large amounts in one go than small sips throughout the day.

Water is best taken ;

  • When you wake up. Our circulatory system needs fluid to get rid of stubborn free radicals and residue from burned calories used during the night’s metabolism.
  • Before a meal. When you’re hydrated the stomach is also prepared for food; water wakes up taste buds and moisturizes the stomach lining so brittle or acidic foods won’t be uncomfortable.
  • When hungry. Drinking water before a snack or with one will help you feel full faster, helping keep calorie intake in check.
  • Before a work out to protect you from dehydration during your work out and after a work out to replace lost fluids. Do not drink too much to quickly because you can get a stomach cramp
  • When exposed to Germs. A well-hydrated body encourages bacterial and viral invaders to move along so they don’t settle in and multiply in your system.
  • When ill in order to get better.
  • When you are tired. Fatigue is one of the signs of dehydration, drinking water can give you the boost you need to push on a little further.

Second, how do you know how much is too much in order to avoid hyponatremia (level of salt, or sodium, in your blood to drops too low). Research says our bodies contain about 60% of water .

Your kidneys can eliminate about 20-28 liters of water a day, but they can't get rid of more than 0.8-1.0 liters per hour. Therefore, in order to avoid hyponatremia symptoms, you should not drink more than 0.8-1.0 liters of water per hour, on average.
You have a greater risk of developing water intoxication if you drink a lot of water in a short period of time because your kidney can not get rid of the excess via urine.

To determine how much you need, consider your body weight, physical activity level and climate. The Institute of Medicine (IOM) suggests the adequate water intake per day for men is 3.7 liters, while for women it is 2.7 liters. These recommendations include water from beverages and foods. Also when thirsty, listen to your body and drink water. It is so beneficial!

Water Benefits include;

ü  Helps you think, focus and concentrate better and be more alert and your energy levels are also boosted.

ü  Weight loss by raising your metabolism and has zero calories.

ü  Gets rid of waste through sweat and urination which reduces the risk of kidney stones and UTI’s (urinary tract infections).

ü  Moisturizes your skin, keeps it fresh, soft, glowing and smooth.

ü  Aids in digestion as water is essential to digest your food and prevents constipation

ü  Drinking plenty of water helps fight against flu, cancer and other ailments like heart attacks.

ü  Helps relieve and prevent headaches commonly caused by dehydration.

ü  Proper hydration helps keep joints lubricated and muscles more elastic so joint pain is less likely.

ü  Water is FREE! Even if you choose bottled/filtered water, it’s STILL cheaper than that high sugar and fat-filled latte!

In conclusion, now you know not only how and when to drink water but also how much water intake is too much plus the benefits of water. Take care of your body, Bottoms up!


From a truth or dare game, I was dared to go rafting on the White Nile.

“How hard could it be?” I said to myself then. That weekend my friend and I set off from the suburbs of Kampala city by bus to Jinja.

We got to Jinja by mid-morning. There were different kinds of people. You could tell the nervousness in folks that were going to go rafting the first time. For folks that had done it before, they were thrilled to be at it again. I was a little bit of both; thrilled yet nervous at the same time.

After picking up life jackets, paddles and helmets provided; a crash course on safety precautions were laid out for us. We formed teams and with our captain assigned, we set off to size up with our first rapid. The rapids were of different levels , that’s to say the higher the number the meaner the rapid.

Over time we bounced and shimmed a lot, we spent more time in the air than sitting on inflatable rubber. A level three rapid which was high for us the unprofessional rafters caught us swiftly; trying as hard as we could to adhere to our captain’s instructions, the raft eventually overturned and we were all submerged by roaring white water.

Luckily our life jackets pushed us afloat and the stationed kayaks that paddled fast to our rescue where good at their jobs. We were soon reunited with our raft.

With scenery of beautiful green forest, it felt like being alone in the wilderness. We paddled further across the White Nile to a designated location where we had lunch and talked about our white water rush experience felt few moments ago.

If you are searching for a sense of excitement and adventure, adrenaline push experiences to share, Jinja is certainly a good start.

My heart gets perfect vibrations of fondness when the feeling that I was born in one of the most beautiful and serene places on earth Fort Portal, the undisputed tourism capital of Uganda is received sensually by my phenomenal intellect.