Experts Warn Nigerians Against Replacing Water with Sugary Drinks Amid Rising Dehydration Concerns
By Chizoba Njaka
Health experts and advocates across Nigeria have raised concerns over what they describe as a growing but often overlooked hydration crisis, warning that many people who believe they consume enough fluids may still be chronically dehydrated because they replace plain water with soft drinks, sweetened fruit juices, tea, coffee, malt drinks and energy beverages.
They noted that symptoms such as headaches, fatigue, dizziness and mood swings are frequently linked to inadequate water intake rather than illness or other commonly assumed causes.
The experts explained that although many beverages are liquids, they cannot perform the same functions as plain water in the body. According to them, the human body is made up of about 60 to 70 per cent water, making proper hydration essential for digestion, regulating body temperature, transporting nutrients, lubricating joints and enabling the kidneys to remove waste efficiently.
Medical professionals further stated that even mild dehydration can cause the brain to shrink slightly, triggering headaches, while thickened blood forces the heart to work harder, increasing the likelihood of dizziness and heart palpitations. They added that persistent tiredness, muscle cramps, constipation and difficulty regulating body temperature are also common effects of inadequate hydration.
The health experts cautioned that some popular beverages may contribute to further fluid loss instead of improving hydration. They explained that sugary drinks can draw water out of body cells, caffeine in coffee and tea has a mild diuretic effect, alcohol increases urine production by suppressing antidiuretic hormones, and excessive consumption of energy drinks may contribute to dehydration and inflammation.
Kidney specialists warned that consistently low water intake can have serious long-term health consequences, including an increased risk of kidney stones, elevated creatinine levels and chronic kidney disease. They noted that drinking adequate amounts of plain water helps dilute urine, supports kidney function and reduces strain on the organs.
To promote better hydration, the advocates advised Nigerians to drink between 300 and 500 millilitres of water upon waking, take regular sips throughout the day, drink water about 30 minutes before meals and one hour after eating, increase water intake during hot weather or stressful periods, and replenish lost fluids with electrolyte solutions after excessive sweating or strenuous exercise. They stressed that other beverages should not replace plain water as the body's primary source of hydration.
Some residents of Imo State who reacted to the awareness campaign said they were surprised to learn that headaches and fatigue could be caused by dehydration. They said they would adopt healthier hydration habits before attributing such symptoms to more complex health or spiritual causes.
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