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

When Rishi Sunak became the Prime Minister of the United Kingdom, many took note not just of his historic rise, but also of his quiet boldness in expressing his Hindu faith. He took his oath on the Bhagavad Gita and openly celebrated Diwali at Downing Street. Though not a Christian, his example was a powerful reminder: personal faith can be integrated into public life.

If someone in one of the world’s most scrutinized offices can be open about their belief system, why do many Christians in business, politics, and other professional spaces feel the need to hide theirs?
This article is a call to Christians: don’t hide your identity. Live out your faith confidently in the marketplace.

The Marketplace Is a Mission Field

For many, “ministry” is limited to what happens in church buildings or mission fields abroad. But Scripture reveals a much broader view. God is interested not only in the sacred but also in the secular. He places His people in offices, boardrooms, classrooms, construction sites, and studios—not just pews.

Daniel served in government. Joseph managed Egypt’s economy. Lydia was a businesswoman. Paul made tents. Jesus Himself worked as a carpenter before launching into full-time ministry. The marketplace has always been one of God’s primary arenas for influence.

The Call to Shine

In Matthew 5:14-16, Jesus declares:

“You are the light of the world. A city set on a hill cannot be hidden… let your light shine before others, that they may see your good deeds and glorify your Father in heaven.”

This is not a suggestion—it is a mandate. Christians are called to shine, not shrink. We are not meant to compartmentalize our faith, separating the spiritual from the professional. Faith should fuel our work ethic, shape our integrity, and inform our leadership.

Why Do Christians Hide Their Faith?

Despite this call, many believers go silent in their workplace. Why?

• Fear of judgment or exclusion
• Worry about being seen as unprofessional or preachy
• Uncertainty about how to express faith appropriately

Yet, hiding faith can result in missed opportunities—for influence, encouragement, and witness. It also communicates that following Jesus is only relevant in private life, which undermines the transformative power of the gospel.

Faith Does Not Mean Preaching at Work

Living out your faith doesn’t mean turning your office into a pulpit. It means integrating biblical principles into your everyday work life:

• Integrity when no one’s watching
• Excellence in your duties
• Compassion in how you treat others
• Peace in how you handle stress and setbacks
• Wisdom in decision-making

And when opportunities arise to speak about your faith—whether during a lunch break, in a crisis, or over coffee—take them with grace and humility (1 Peter 3:15).

God Uses the Marketplace to Shape You—and Others

Your workplace is not just a place for income. It’s a place for impact and growth.

• It refines your character
• It tests your faith in real-world challenges
• It opens doors to influence people who might never walk into a church

Your witness in the marketplace may be the only gospel someone sees. The way you lead, serve, and respond to pressure can open hearts and spark curiosity about the hope you carry.

Being Faithful Where You Are

You don’t need a new platform to honour God. Start with where you already are.

• If you’re a teacher, teach with love and truth
• If you’re a manager, lead with integrity and grace
• If you’re a student, be a light in your classroom
• If you’re in politics, advocate for justice and righteousness
• If you run a business, model ethical practices and servant leadership

Your faith isn’t a liability—it’s your greatest asset. God has placed you where you are for a purpose.

Conclusion

Rishi Sunak’s example reminds us that faith can have a place in public leadership. But for Christians, this truth runs even deeper: we are called to live for Christ in every area of life—including the marketplace.
Let us not hide who we are. Let us be bold, not arrogant; humble, not ashamed; faithful, not fearful.

The world needs more Christians who are willing to stand tall, live well, and shine brightly where God has placed them.

Abiola Fajimi is a chartered accountant and tax practitioner. He works as Managing Partner at PML Professional Services, an indigenous accounting firm based in Nigeria. On campus, he served as Follow-Up School Principal and UJCM Organizing Secretary. He is happily married and blessed with children.

Image Credit:  Vladimir Fedotov on Unsplash