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Water plays a significant role in our lives. All living things need water to survive. Apart from survival, water carries out many functions in our body such as maintaining normal body temperature, preserving tissues, spinal cords and joints by serving as cushions and lubricants, and facilitating waste expulsion through urine, sweat and bowel movement.

We need to increase our water consumption in order to regulate our daily water intake especially when we are in a hot climate, physically more active, down with a fever or having diarrhea and vomiting.

Here are 5 tips to help you drink more:

1. Always carry a bottle of water with you in your car, at your desk or in your bag. This allows you to drink whenever you are feeling thirsty and keeps you hydrated at all times.
2. Keep track & set a daily water intake goal. Aim to drink optimum amounts of water daily, between half an ounce of water for each pound you weigh.
3. Replace other drinks with water. This will boost your health while reducing your calorie intake as other drinks such as sports drinks and sodas are often filled with added sugars which can be harmful to your health. Besides, replacing sugary drinks with water can potentially help you to lose weight.
4. Increase intake of foods high in water. Some fruits and vegetables are high in water content such as celery, cabbage, lettuce, cucumber, watermelon and honeydew. Their high-water content will add to your hydration. In addition to high water content, these fruits and vegetables are rich in minerals, vitamins and antioxidants which can promote your overall health.
5. Drink a glass of water once you wake up and before bed. This is an easy and effective way to increase your daily water intake and prevent dehydration.

Source: Centers for Disease Control and Prevention (CDC)

Obesity is a complex condition characterized by excess body fat which results in excessive weight.

The prevalence of being overweight and obese in Malaysia has increased by 29% and 14% respectively over the recent years.

There are many factors that can contribute to obesity. External factors are such as diet which is high in fat and sugar content that exceeds the daily requirement, lack of physical activity and exercise and consumption of certain medication like steroids, whereas, genetic factors are such as age, gender, family history and other internal health conditions.

Obesity has been associated with health changes and an increase in the prevalence of chronic diseases in the population which is contributed by alteration in dietary habits and a sedentary lifestyle. Besides, obesity can cause serious health implications both physically and psychologically. Physically it can cause an increase in the risk of getting diabetes, fatty liver, metabolic syndrome, sleep disorder and breathing difficulties. It also contributes to moderate risk of getting chronic diseases such as cardiovascular disease, hypertension, heart failure, gout, arthritis and certain types of cancer. Psychologically it can cause problems such as depression, lowered self esteem and other forms of social stigmatization.

The best way to reduce obesity is by preventing it. Obesity can be prevented by exercising regularly, avoiding diet high in sugar and fat, taking food proportions that are small at every meal, drinking an adequate amount of water daily, eating only when you are hungry, avoiding heavy meals before bedtime or late night and monitoring your weight every once a week.

1. Eat small portions and adhere to the “quarter-quarter-half” plate rule
2. Go low-calorie (eg. fruits) and less-fatty (eg. santan, oil) foods
3. Choose high fibre food to prevent constipation
4. Limit the intake of sweet and high-fat food like dodol
5. Limit consumption of food high in salt like kerepek (eg. banana, tapioca crisps)
6. Drink plain water instead of soda or sweet drinks