Why staying hydrated matters:

1. Hydration and Cellular Function

• Water is vital for every cell, tissue, and organ to function properly.

• It helps maintain electrolyte balance and supports cell structure and activity.

2. Body Temperature Regulation

• Through sweating and respiration, water helps regulate body temperature, preventing overheating during exercise or hot weather.  

3. Aids in Digestion and Nutrient Absorption

• Water is necessary for saliva production and helps break down food.

• It aids in dissolving nutrients and transporting them across the body.

4. Flushes out toxins

• Water helps kidneys filter waste from the blood and remove toxins through urine.  

• Reduces the risk of kidney stones and urinary tract infections (UTIs).  

5. Joint and Muscle Health 

• Water lubricates joints, reducing friction and discomfort. 

• It also keeps mucous membranes (like those in the nose and eyes) moist.

• Prevents muscle cramps by maintaining electrolyte balance.  

6. Enhances Physical Performance

   – Dehydration can lead to fatigue, reduced endurance, and muscle cramps.  

   – Proper hydration improves strength, energy, and recovery.  

7. Promotes Healthy Skin

• Adequate hydration helps keeps skin moisturized, reducing dryness and wrinkles.  

• Helps maintain elasticity, appearance and a healthy glow. 

8. Improves Energy levels and Boosts Brain Function 

• Even mild dehydration can impair concentration, memory, and mood.

• Staying hydrated supports mental clarity and emotional balance.

9. Supports Digestion & Prevents Constipation 

• Aids in breaking down food and keeps the digestive system running smoothly.

• Softens stool, reducing the risk of constipation.  

10. Aids in Weight Management

• Drinking water before meals can promote a feeling of fullness, helping to reduce overeating.

• Replacing sugary drinks with water cuts unnecessary sugar consumption.  

11. Improves Circulation & Heart Health

• Proper hydration helps maintain blood volume and circulation, which is crucial for heart health.

• Reduces strain on the heart and lowers the risk of cardiovascular issues.  

12. Boosts Immune System 

• Hydration supports lymph production, which carries white blood cells to fight infections.  

In summary, water is essential for overall health and bodily functions. Regular and adequate intake supports energy, metabolism, and disease prevention.

How Much Water Should You Drink?

The recommended daily water intake varies based on factors like age, sex, climate, activity level, and health status. Here is a guide from reputable sources.

General Recommendations for Adults

Note: One satchet of “pure water” is about 0.5 litres, while bottled water commonly comes in 0.5 litre, 0.75 litre, and 1.5 litre bottles.

• Men: Approximately ~3.7 litres (15.5 cups) total fluids per day, including beverages and food.  
• Women: About ~2.7 litres (11.5 cups) per day from all fluids and foods

   – Pregnant women: ~2.4 litres (10 cups)

   – Breastfeeding women: ~3.1 litres (13 cups)

• Children  

– Ages 4–8:  5 cups (~1.2 litres)  

– Ages 9–13:  7 – 8 cups (~1.7 – 1.9 litres)  

– Teens (14–18):  8 – 11 cups (~1.9 – 2.6 litres)  

About 20–30% of this usually comes from food, and the rest from drinking water and other beverages.

Key Considerations

• Activity level: Increase intake if exercising or sweating heavily. For example, athletes may need an extra 0.6 litres before workouts and 0.2 litres post-exercise.  

• Climate: Hot or humid environments raise fluid needs.  

• Health conditions: Fever, diarrhea, vomiting or kidney stones may require more water.  

• Diet: About 20% of daily intake comes from water-rich foods (e.g., fruits, vegetables).  

Hydration Tips  

• Monitor urine color (A good indicator of hydration is urine color—light yellow is usually a sign of proper hydration)

• Carry a reusable water bottle and sip throughout the day.  

• Beverages like tea, coffee, and milk also contribute to hydration, but limit sugary drinks.  

For personalized advice, consult a healthcare provider, especially if you have specific health conditions or you are taking medications that can cause fluid loss.  

DON’T WAIT UNTIL YOU ARE THIRSTY. MAKE HYDRATION A DAILY HABIT. YOUR BODY WILL THANK YOU.

Sources:

Mayo Clinic, Harvard Health, NHS, CDC, and others. U.S. National Academies of Sciences, Engineering, and Medicine

Oreoluwa Adeyemi graduated from the Faculty of Pharmacy, OAU and holds an MBA from the Quantic School of Business and Technology, USA. During her undergraduate days, she was a member of ASF's Editorial Subgroup and the Follow-Up Unit. She currently practices as a Production Pharmacist at Fidson Healthcare PLC. Passionate about healthy living, she actively promotes and engages in initiatives that support it.

Image Credit: nbcnews.com

Every two years, the air around the Obafemi Awolowo University in Ile-Ife, Osun State, Nigeria, is filled with a unique blend of nostalgia, excitement, and spiritual fervor. This is when the Senior Friends Christian Network (SFCN) of the Anglican Students’ Fellowship holds its reunion meeting. A distinctive event that combines both virtual and on-campus interactions, it’s a much-anticipated gathering for alumni from all walks of life. But what makes attending this reunion so special? Here are some compelling advantages:

1. Rekindling Old Bonds:
   Time and distance often create gaps in relationships. The SFCN reunion serves as a bridge, allowing alumni to reconnect with old friends, roommates, and mentors. Sharing memories, laughing over past escapades, and catching up on life’s journeys can rekindle bonds that might have waned over the years.
2. Spiritual Renewal:
   The foundation of SFCN is its Christian values and teachings. The reunion provides an opportunity for spiritual rejuvenation. Through worship sessions, sermons, and group prayers, attendees can reignite their faith, seek spiritual guidance, and find solace in communal worship.
3. Networking Opportunities:
   With alumni hailing from various professions and industries, the reunion is a goldmine for networking. Whether you’re seeking career advice, job opportunities, or potential collaborations, the diverse SFCN community can offer invaluable connections.
4. Embracing Technological Advancements:
   The mixed format of the reunion, combining virtual and on-campus events, showcases the adaptability and forward-thinking nature of the SFCN. Alumni who can’t make it to the campus due to various reasons can still participate virtually, ensuring that no one misses out.

5. Giving Back:
   The reunion isn’t just about reminiscing; it’s also about giving back. Alumni can contribute to the current ASF community in various ways, be it through mentorship, financial contributions, or sharing their experiences and wisdom with the current batch of students.
6. Personal Growth:
   Interacting with a diverse group of individuals, each with their unique experiences and perspectives, can lead to personal growth. The reunion offers a platform for open discussions, debates, and knowledge-sharing sessions that can broaden one’s horizons.
7. Celebrating Achievements:
   The reunion is also a time to celebrate the achievements of the alumni and the ASF community as a whole. Recognizing and applauding the successes of its members can instill a sense of pride and motivate others to strive for excellence

8. Revisiting Memories:
   Walking through the familiar campus lanes, revisiting favorite hangout spots, or simply being in the spiritual ambiance of the ASF can evoke a plethora of memories. It’s a chance to relive those golden days and appreciate the journey that has led to the present.
9. Strengthening the SFCN Legacy:
   Every reunion adds a new chapter to the legacy of the SFCN. By attending, alumni play a part in shaping this legacy, ensuring that the values and traditions of the ASF are passed down to future generations.
10. Embracing Diversity:
    The SFCN community is a melting pot of cultures, traditions, and backgrounds. The reunion is a testament to this diversity, promoting unity, understanding, and mutual respect among its members.

In conclusion, the SFCN reunion of the Anglican Students’ Fellowship is more than just a gathering; it’s a celebration of faith, friendship, and shared values. Whether attending virtually or on-campus, every alumnus stands to gain immensely from this enriching experience. It’s an event that not only honors the past but also paves the way for a brighter, united future.

1. What is Personal Finance?

Process of planning and managing one’s personal financial activities from budgeting, savings, spending and investing one’s resources

2. Objectives of Personal Finance

a. Achievement of financial goals

b. Become financially independent i.e. having enough income to pay for one’s reasonable living expenses for the rest of one’s life without having to rely on formal employment.

c. Live a peaceful retirement life.

3. Misconceptions of Personal Finance

a. Only wealthy people need it

b. I am too young to worry about it

c. I am not earning enough now.

d. I have my Pension to fall back on.

4. Personal Finance Tips

a. Set your personal financial goal(s)

Endeavour to answer the following questions (Psalm20:4):

i. Where do you envision your finances in the short to medium term?

ii. What am I saving for?

b. Develop your strategy and tactics to achieve the goal – Be ready to sacrifice, take risks (act/work) and have faith in God.

c. Budget

i Plan your income and expenditure; understand your sources of income and prioritize your expenditures;

ii. Write it down, make it plain and run with it(Hab2:2;Luke14:28)

iii. There are several apps/tools/excel templates that can help in developing a budget

d. Be Disciplined. Cut off unnecessary expenses.

e. Invest: Do not despise the days of little beginnings; start small, think big! Make sure that at least 10% of your income goes into investments.

f. Pay your debts/loans: Try to pay more than the minimum repayment amount and ensure you keep your integrity by paying back as and when due

g. Proactively Plan your estate: Write a will without which the Government will take at least 10% of estate.

h. Get Insurance (especially on your priced assets)–Transfer the risk

I. Consult the Professionals; Reputable Asset Management / Stockbroking firms.

5. Types of Investments

a. Short Term Fixed Investments – Investment with maturity period of one year or less with Principal and Interest are paid at maturity.

b. Mutual Funds – Pool of funds managed by professional Asset Managers; minimum investment as low as N5,000

c. Treasury Bills / Commercial Papers – Short Term Instruments (maturity of one year or less). Treasury Bills are Government backed and highly secure whilst Commercial Papers need to be vetted by Professionals before taking investment decision.

d. FGN Saving Bonds – Government backed Debt Instrument. Minimum subscription is N5,000.

e. Eurobonds – Dollar denominated investment which can help hedge the devaluation of Naira

f. Equities – Shares in companies within and outside Nigeria; yes, invest in shares offshore but contact a Financial Advisor and do your research properly.

g. Real Estate

6. Smart Cashflow habits

a. Avoid impulse buying – Practice delayed gratification

b. Don’t spend what you have not earned

c. Ensure you have your Emergency Fund– Save for the rainy day

d. Don’t buy what you do not need – “Want” is not “Need”.

e. Don’t live to impress people – Spend wisely

f. Scrutinize your bank statement – Unauthorized debits happen.

Written by:

Yemi Olufidipe
Financial Secretary

The Challenges we have faced in the last one year is more than enough to break any human spirit, make one to despair and at the verge of giving it all up altogether. Here we are today by God’s grace and still waxing in Him. To some, they are still passing through difficult times and the Bible is always there for us in all situations.

There is nothing new under the sun and what is has always being. The Psalmist in the above scripture enunciated that the fathers of faith in times past had their own fair of challenges but the
faithful God who is still on the throne saw them through (I Cor 10:13)

For thou, O God, hast proved us; thou has tried us, as silver is tried. Thou broughtest us into the net; thou laidst affliction upon our loins. Thou hast caused men to ride over our heads; we went through fire and through water: BUT thou broughtest us out into a wealthy place.

Psalms 66:10 – 12..

We are encouraged in the scriptures to give thanks ‘’in everything’’ and not ‘’for everything’’. There are certain experiences you have and you wonder if you can give thanks ‘’for’’ that situation, but the scripture enjoins us to give thanks ‘’in everything’’.

Therefore brethren, let us obey the word of the Lord and begins to see a turnaround in our situations. There are many words of comfort from the Lord and we need to the word so that it can become flesh in our situations (Isa 54:3 -5).

Now unto Him who is able to keep you without falling, I commit you and all yours now and forevermore.
Shalom.

Your Brother and Friend,
AWONIYI Olajide Michael
President

1. Continuity of Shared Values:
   The ASF, at its core, is more than just a student group; it’s a community bound by shared Christian values and beliefs. Being part of the Alumni Fellowship ensures that these values continue to be a guiding force in one’s life, even after leaving the university. It serves as a reminder of the spiritual foundation laid during those formative years and encourages members to uphold these principles in their personal and professional lives.
2. Networking Opportunities: In today’s interconnected world, networking is invaluable. The Alumni Fellowship provides a platform for its members to connect with professionals from various fields, all of whom share the same foundational beliefs. This can lead to job opportunities, business partnerships, or collaborations that might not have been possible otherwise.
3. Giving Back:
   For many, the ASF was a source of support, guidance, and camaraderie during their time at OAU. Being part of the Alumni Fellowship offers an opportunity to give back to this community. Alumni can mentor current students, provide financial support, or even offer internships and job opportunities, ensuring that the ASF continues to thrive and support its members.
4. Lifelong Friendships:
   The bonds formed during one’s time at the university are often lifelong. The Alumni Fellowship ensures that these friendships continue to flourish. Regular meet-ups, reunions, and events provide a chance to reconnect with old friends, reminisce about shared memories, and create new ones.

5. Spiritual Growth:
   The journey of faith is continuous. Being part of the Alumni Fellowship ensures that one remains connected to a community that prioritizes spiritual growth. Regular meetings, retreats, and seminars provide members with the opportunity to delve deeper into their faith, seek guidance, and grow closer to God.
6. Legacy Building:
   Every alumnus carries with them the legacy of the ASF and OAU. By being an active member of the Alumni Fellowship, one can contribute to shaping the future of this legacy. Whether it’s through active participation, financial contributions, or simply by sharing one’s experiences with current students, every alumnus has a role to play in ensuring that the ASF’s legacy continues to shine brightly.

In conclusion, being part of the Alumni Fellowship of the Anglican Student’s Fellowship is not just about reliving the past; it’s about building a future. It’s about ensuring that the values, beliefs, and bonds formed during one’s time at OAU continue to play a pivotal role in one’s life. It’s about being part of a community that supports, nurtures, and uplifts its members, no matter where they are in their journey. For those fortunate enough to have been part of the ASF during their time at OAU, the Alumni Fellowship is a golden opportunity to ensure that this unique experience continues to enrich their lives.