Water and Health
Tips for maintaining proper hydration:
- Drink at least eight 8-ounce servings of water each day. The more active you are, the more water you need to replenish lost fluids.
- Don’t wait until you’re thirsty to drink water. By the time you feel thirsty, you have probably already lost two or more cups of your total body water composition.
- Drink plenty of water throughout the day. Convenience is a must, so carry a bottle of water with you as you commute to work, run errands or enjoy a day at the beach. While at work, keep a bottle of water on your desk, or visit the office water cooler.
- Once you start exercising, drink water throughout your workout. Keep a bottle of water with you and take frequent water breaks.
- Don’t underestimate the amount of fluids lost from perspiration. Following a workout, you need to drink two cups of water for each pound lost.
- Start and end your day with water. Your body loses water while you sleep, so drink a serving before bed and again when you wake up.
- Common colds and the flu frequently lead to dehydration. Keep a large bottle of water next to your bed so you can sip it throughout the day without having to get up.
- Cool water is the best fluid for keeping hydrated when it’s warm outside. Cool water is absorbed much more quickly than warm fluids and may help to cool off your overheated body. If you’re going to be away from home or outdoors, make sure you keep a bottle of water close by.
- Make sure your children drink enough water. Children need water to balance their intake of other beverages – especially during activities.
Source: Nutrition Information Center at The Rockefeller University and the International Bottled Water Association (IBWA)
Functions of Water in the Human Body
The human body is two-thirds water. Water is essential nutrient that is involved in every function of the body. It helps transport nutrients and waste products in and out of cells. It is necessary for all digestive, absorption, circulatory, and excretory functions, as well as for the utilization of the water-soluble vitamins. It is also needed for the maintenance of proper body temperature.
Water must be continuously replaced since on average 250ml is lost on a daily basis through breathing. Nutritionists have difficulty in suggesting an exact daily requirement because the amount of water required will vary depending on the on the climate and whether any type of activity is undertaken. By drinking an adequate amount of water each day-at least eight glasses (2 litres) -you can ensure that your body has all it needs to maintain good health.
Your fluid needs might be double or even triple that amount when you work out for more than an hour in the heat. Even on cool days and shorter workouts, you still need to drink more than nonathletes.
You can live without food for several weeks, but you can go less than a week without water. The best way to get this water is by drinking plain water. But other beverages, such as fruit juices and milk are also good sources of water. Fruits and vegetables can also be good sources of water.
Alcoholic beverages, while they do supply water to the body initially, contain diuretics that cause the body to lose water.
It would appear that most people do not drink enough water. The classic signs and symptoms include:
- Headaches
- Poor concentration
- Tiredness
- Increased risk of developing kidney infections, and Constipation.
It is almost impossible to drink too much water, although if large volumes of water are taken in a short space of time it can provide short lived symptoms similar to being drunk.
Source: REACT http://www.react.ie/Health/Nutrition/Water.htm
Water in the human body
50,000 billion!
That is the number of cells which contain two thirds of the water in our bodies! It is not difficult to appreciate how dependent on water our existence is. Just like the air, water is essential to life.
An absolute majority: water accounts for sixty per cent of our total weight!
Although we can go without food for a month or longer, we cannot do without water for more than two to five days. Water is absolutely essential to life. A loss of just ten to fifteen per cent can kill us.
Water consumption:
- drinking water (1.5 liters per day)
- water in food (0.9 liters per day)
- water produced during the metabolism of food (0.6 liters per day)
Water disposal:
- respiration (0.5 liters per day)
- sweating and transpiration: 0.9 liters per day (and more in hot weather)
- urine (1.5 liters per day)
- feces (0.1 liters per day)
Water use:
- Saliva: about one liter per day
- Gastric juice: between 2 and 2.5 liters per day
- Bile: 0.5 liters per day
- Pancreatic juice: 0.7 liters per day
- Intestinal secretion: about three liters per day
- Blood contains between three and four liters of water.
Source: Nestlé Water Institute ( www.water-institute.com)
Body Water Lost And Symptoms
% ..... Few symptoms or signs of any thirst present; however there is a marked reduction in VO2max.
2% ..... Beginning to feel thirsty; loss of endurance capacity and appetite.
3% ..... Dry mouth; performance impaired.
4% ..... Increased effort for exercise, impatience, apathy, vague discomfort, loss of appetite.
5% ..... Difficulty concentrating, increased pulse and breathing, slowing of pace.
6-7% ..... Further impairment of temperature regulation, higher pulse and breathing, flushed skin, sleepiness, tingling, stumbling, headache.
8-9% ..... Dizziness, labored breathing, mental confusion, further weakness.
10% ..... Muscle spasms, loss of balance, swelling of tongue.
11% ..... Heat Exhaustion, delirium, stroke, difficulty swallowing; death can occur.
Source: Mark Kovacs, www.dohealthnet.com
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