What is the importance of water for the human body? How much water do you need daily? Discover the essential roles water plays and practical tips to stay hydrated.

The Vital Role of Water in the Human Body

Water is the most abundant substance in the human body, making up approximately 60% of our total body weight. This essential compound plays a crucial role in maintaining the proper functioning of nearly all our body’s major systems. From regulating body temperature to transporting nutrients and oxygen, water is indispensable for our overall health and well-being.

Regulating Body Temperature

One of water’s primary functions is to regulate our body temperature. When we engage in physical activity or are exposed to hot environments, our bodies lose water through perspiration. This sweat helps cool our bodies by evaporating from the skin’s surface. Staying hydrated is crucial for maintaining optimal body temperature and preventing heat-related illnesses.

Transporting Nutrients and Oxygen

Water acts as a solvent, allowing essential nutrients, minerals, and oxygen to be transported throughout the body. It carries these vital substances to our cells, ensuring they receive the nourishment they need to function properly. This process is crucial for maintaining overall health and supporting the body’s various systems.

Lubricating Joints and Cushioning Organs

Water also plays a key role in lubricating our joints and cushioning our vital organs. By providing a fluid environment, water helps reduce friction and minimize the risk of injury or damage to these important structures. This is particularly important for maintaining flexibility and mobility as we age.

Aiding Waste Removal and Kidney Function

The kidneys and liver are responsible for filtering out waste products from the body, and water is essential for this process. By flushing out these toxins, water helps reduce the burden on these organs and supports their overall health. Adequate hydration is crucial for maintaining proper kidney function and preventing the formation of kidney stones.

Improving Brain Function

Did you know that even mild dehydration can negatively impact cognitive function? Water plays a crucial role in maintaining brain health, supporting the production of hormones and neurotransmitters that are essential for optimal mental performance. Staying hydrated can help improve focus, concentration, and decision-making abilities.

How Much Water Do You Need Daily?

The recommended daily water intake can vary depending on factors such as age, gender, activity level, and overall health. As a general guideline, the Institute of Medicine recommends that men consume approximately 13 cups (104 ounces) of total fluids per day, while women should aim for around 9 cups (72 ounces).

It’s important to note that these recommendations include water from all sources, including beverages and water-rich foods. Remember, your individual water needs may differ, so it’s best to consult with a healthcare professional or use the color of your urine as a simple way to gauge your hydration status.

Tips for Staying Hydrated

Developing healthy water habits can be easy and enjoyable. Here are some practical tips to help you stay hydrated throughout the day:

• Carry a reusable water bottle with you and make a conscious effort to sip from it regularly.
• Set reminders or goals for yourself to drink a certain amount of water at specific times during the day.
• Incorporate water-rich foods, such as fruits and vegetables, into your diet to supplement your fluid intake.
• Experiment with flavored waters, infused waters, or sparkling waters to add variety and make hydration more enjoyable.
• Avoid sugary beverages and limit your intake of caffeinated and alcoholic drinks, as they can have a diuretic effect and contribute to dehydration.

Remember, staying hydrated is essential for maintaining optimal health and supporting the proper functioning of your body’s systems. By making water a priority and incorporating these simple tips into your daily routine, you can ensure that you’re providing your body with the hydration it needs to thrive.

Water: Essential for your body

Speaking of Health

Thursday, September 29, 2022

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• Nutrition
• Get healthy recipes and tips

Drinking water does more than just quench your thirst. It’s essential to keeping your body functioning properly and feeling healthy.

Nearly all of your body’s major systems depend on water to function and survive. With water making up about 60% of your body weight, it’s no surprise what staying hydrated can do for you.

Here are just a few examples of the ways water works in your body:

• Regulates body temperature
• Moistens tissues in the eyes, nose and mouth
• Protects body organs and tissues
• Carries nutrients and oxygen to cells
• Lubricates joints
• Lessens burden on the kidneys and liver by flushing out waste products
• Dissolves minerals and nutrients to make them accessible to your body

How much water do you need?

Every day, you lose eight to 12 cups of water through breathing, perspiring, and urine and bowel movements. In general, men need at least 12 cups of fluid daily, while women require a minimum of nine cups. Factors that increase your fluid needs include exercise, hot weather, high altitude, a high-fiber diet, and increased losses from caffeine and alcohol intake.

Adequate hydration varies from person to person. A practical way to monitor hydration is by observing the color of your urine right after you get up in the morning. Straw- or lemonade-colored urine is a sign of appropriate hydration. Dark-colored urine — about the color of apple juice — indicates dehydration.

That’s why it’s important to replenish your body’s water supply with beverages and food that contain water.

While you should meet most of your fluid needs by drinking water, beverages such as soups, milk, 100% fruit juice and decaffeinated teas are an option. Fruits and vegetables also contain a fair amount of water. Since it’s hard to track the amount of water you get from food, it’s best to try for at least eight cups of fluid daily.

Ways to stay hydrated

Developing healthy water habits isn’t a heavy lift.

By practicing some of these tips, they’ll soon become a natural part of your day:

• Start the morning off by drinking a glass of water as soon as you wake up, even before coffee.
• Carry a water bottle wherever you go.
• Set goals for yourself.
• Cut out sugary beverages to avoid empty calories.

By consuming the minimum recommendation of water, you’re helping your body function better and improving your overall health. For more information about ways to consume more water and find out if you’re getting enough for your body’s needs, talk to your health care professional.

Don’t like plain water? If you like the tingle of carbonated soda, try club soda, seltzer or sparkling water with a splash of fruit juice. If you’re looking for a little flavor in your water, try adding a slice of lemon or lime or making fruit-infused water.

Here’s a recipe to try:

Strawberry basil-infused water

1 pint sliced strawberries
10 fresh basil leaves, torn
1 sliced lemon
2 quarts water

Combine strawberries, basil and lemon in a 64-ounce pitcher. Pour water over the top and chill for at least three hours.

This refreshing, flavored water can be stored in the refrigerator for up to two days.

Have more questions about hydration? In this video, physician assistant Abbie Bartz explains thirst cues and more:

Allie Wergin is a dietitian in Nutrition Counseling and Education in Le Sueur and New Prague, Minnesota.

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• Nutrition
• Get healthy recipes and tips

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16 Reasons Why Water Is Important to Human Health

Water makes up a majority of your body weight and is involved in many important functions. This includes flushing out waste from your body, regulating your body temperature, and helping your brain function.

You get most of your water from drinking beverages, but food also contributes a small amount to your daily water intake.

It’s common to hear that water is essential for your health. But why?

Read on to learn more ways water can help improve your well-being.

Water is a main component of saliva. Saliva also includes small amounts of electrolytes, mucus, and enzymes. It’s essential for breaking down solid food and keeping your mouth healthy.

Your body generally produces enough saliva with regular fluid intake. However, your saliva production may decrease as a result of age or certain medications or therapies.

If your mouth is drier than usual and increasing your water intake isn’t helping, see your doctor.

Staying hydrated is crucial to maintaining your body temperature. Your body loses water through sweat during physical activity and in hot environments.

Your sweat keeps your body cool, but your body temperature will rise if you don’t replenish the water you lose. That’s because your body loses electrolytes and plasma when it’s dehydrated.

If you’re sweating more than usual, make sure you drink plenty of water to avoid dehydration.

Water consumption helps lubricate and cushion your joints, spinal cord, and tissues. This will help you enjoy physical activity and lessen discomfort caused by conditions like arthritis.

Your body uses water to sweat, urinate, and have bowel movements.

Sweat regulates body temperature when you’re exercising or in warm temperatures. You need water to replenish the lost fluid from sweat.

You also need enough water in your system to have healthy stool and avoid constipation.

Your kidneys are also important for filtering out waste through urination. Adequate water intake helps your kidneys work more efficiently and helps to prevent kidney stones.

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Drinking plenty of water during physical activity is essential. Athletes may perspire up to 6 to 10 percent of body weight during physical activity.

Hydration also affects your strength, power, and endurance.

You may be more susceptible to the effects of dehydration if you’re participating in endurance training or high-intensity sports such as basketball.

Negative effects of exercise in the heat without enough water can include serious medical conditions, like decreased blood pressure and hyperthermia. Extreme dehydration can cause seizures and even death.

Eating fiber isn’t the only way to prevent constipation. It’s also important to maintain your water intake so your bowel movements contain enough water.

If you don’t consume enough water, magnesium, and fiber, you may be more likely to experience constipation.

If you’re already constipated, you may find that drinking carbonated water as well as plain water can help ease your symptoms.

Contrary to what some believe, experts confirm drinking water before, during, and after a meal will help your body break down the food you eat more easily. This will help you digest food more effectively and get the most out of your meals.

Research shows the body adapts to changes in the consistency of food and stomach contents, whether more solid or more liquid.

In addition to helping with food breakdown, water also helps dissolve vitamins, minerals, and other nutrients from your food. It then delivers these vitamin components to the rest of your body for use.

Studies have linked body fat and weight loss with drinking water in both overweight girls and women. Drinking more water while dieting and exercising may just help you lose extra pounds.

Water carries helpful nutrients and oxygen to your entire body. Reaching your daily water intake will improve your circulation and have a positive impact on your overall health.

Drinking enough water can help prevent certain medical conditions. These include:

• constipation
• kidney stones
• exercise-induced asthma
• urinary tract infection
• hypertension

Water also helps you absorb important vitamins, minerals, and nutrients from your food, which will increase your chances of staying healthy.

Drinking water may activate your metabolism. A boost in metabolism has been associated with a positive impact on energy level.

One study found that drinking 500 milliliters of water boosted the metabolic rate by 30 percent in both men and women. These effects appeared to last over an hour.

Proper hydration is key to staying in tip-top cognitive shape. Research indicates that not drinking enough water can negatively impact your focus, alertness, and short-term memory.

Not getting enough water can also affect your mood. Dehydration may result in fatigue and confusion as well as anxiety.

Adequate water intake will help keep your skin hydrated and may promote collagen production. However, water intake alone isn’t enough to reduce the effects of aging. This process is also connected to your genes and overall sun protection.

Dehydration is the result of your body not having enough water. And because water is imperative to so many bodily functions, dehydration can be very dangerous.

Severe dehydration can result in a number of severe complications, including:

• swelling in your brain
• kidney failure
• seizures

Make sure you drink enough water to make up for what’s lost through sweat, urination, and bowel movements to avoid dehydration.

Being attentive to the amount of water you drink each day is important for optimal health. Most people drink when they’re thirsty, which helps regulate daily water intake.

According to the National Academies of Sciences, Engineering, and Medicine, general water intake (from all beverages and foods) that meet most people’s needs are:

• about 15.5 cups of water (125 ounces) each day for men
• about 11.5 cups (91 ounces) daily for women

People get about 20 percent of their daily water intake from food. The rest is dependent on drinking water and water-based beverages. So, ideally men would consume about 100 ounces (3.0 liters) of water from beverages, and women, about 73 ounces (2. 12 liters) from beverages.

You’ll have to increase your water intake if you’re exercising or living in a hotter region to avoid dehydration.

Other ways to assess hydration include your thirst and the color of your urine. Feeling thirsty indicates your body is not receiving adequate hydration. Urine that is dark or colored indicates dehydration. Pale or non-colored urine typically indicates proper hydration.

Water is important to nearly every part of your body. Not only will hitting your daily recommended intake help you maintain your current state of being, it may even improve your overall health.

Here are some ideas for how you can be sure you drink enough:

• Carry a water bottle with you wherever you go. This way you can drink whenever the need strikes.
• Keep track of your intake. Aim to take in optimum amounts every day, a minimum of half your body weight in ounces.
• Pace yourself to approach half of your recommended consumption by midday. You can always finish about an hour before you plan to sleep.

Why water is important for humans and what useful substances it contains

As mentioned earlier, water is extremely important for humans. The fact is that our body consists of 60-80% liquid. That is why, in order to avoid a shortage of water in the body, it is necessary to periodically replenish its reserves.

If the hydrobalance is normal, all processes in the body proceed without difficulties. In addition, fluid intake, in accordance with established standards, entails the following beneficial effects:
1. Thermoregulation improves. The body receives a resource that allows it to carry out effective cooling. As a result, the risk of overheating is significantly reduced. For this reason, it is extremely important to consume enough liquid in hot weather.
2. Blood viscosity decreases. This has a positive effect on the work of the entire cardiovascular system. It becomes much easier for the heart to pump blood. As a result, all organs receive useful substances in the required amount. It also reduces the risk of blood clots. It also has a positive effect on the state of the body.
3. Digestion is normalized. It should be mentioned that water takes an active part in it. If there is not enough liquid, the body is not able to process and assimilate food normally.
4. Improves bowel function. First of all, peristalsis is normalized. This is extremely important because the process contributes to the rapid removal of waste and harmful substances.
5. Normalizes metabolism in general. Water is needed to remove decay products from the body.
6. It is possible to ensure the mobility of the joints. It is important to remember that they also contain liquid. If dehydration occurs, the interarticular fluid also dries up. All this leads to the fact that the joint cannot function normally. As a result, the person experiences discomfort.

The above benefits are considered obvious. However, this is not the whole list of positive phenomena that occur due to the use of a sufficient amount of water. If there is enough fluid in the body, it is possible to maintain youthfulness and elasticity of the skin for a longer time. When a deficiency is formed, this inevitably leads to the formation of sagging, loss of tone.
Liquid is no less important for weight loss – water improves metabolism. If there is not enough fluid, it is difficult for the body to remove decay products, which negatively affects the reduction in volume. As a result, you will have to make much more effort to normalize weight.

Doctors also advise to drink enough fluids in case of illness or to prevent it. The fact is that water has a positive effect on the state of immunity, enhancing the protective functions of the body. This allows you to speed up the healing process.
Water saturates the body with energy. If a person drinks a daily norm of water, he manages to get rid of fatigue, normalize his condition. The fact is that water is involved in the process of transporting nutrients to cells. As a result, it is possible to prevent their starvation.
Fluid also has a positive effect on the state of the cardiovascular system. Scientists have proven that if a person drinks enough water, the risk of a heart attack is reduced. Experts recommend monitoring the rate of fluid intake for people who suffer from diseases of the cardiovascular system, as well as the elderly.

Separately, it should be remembered that useful substances are present in water. The use of liquid will make up for the lack of them. However, the water must be sufficiently mineralized.
Correction of the drinking regime gives a result quite quickly. After a few days, people who began to comply with the established norms note that they began to feel better.

Why water is important for humans • Read on our blog!

Life in nature and the functioning of our body systems cannot exist without water. It delivers nutrients and useful microelements to the cells of our body, helps to remove toxins and waste. Our body is more than half water:

• embryo: up to 97%
• newborn: 80%
• middle-aged man: 70%
• female: 65%
• older man over 60: 55%
• woman over 60: 50%.

The less water in our body, the older we look.

Functions of water in the human body

• stimulates cell metabolism
• dissolves nutrients and detoxifies
• prolongs the functioning of the joints and participates in the formation of lubrication for them
• thins the blood and helps other body fluids work
• is responsible for thermoregulation of the body, prevents sudden temperature changes
• pure and healthy water saturates the body with useful minerals.

If you follow the correct drinking regime, our body will start to work better:

• metabolic processes are accelerated by 20%, that is, fats will be broken down and excreted more than accumulated
• the body receives microelements important for health: magnesium, calcium, fluorine, etc.
• you will eat less and drink sugary drinks, respectively, get fewer calories if you drink more water
• edema disappears, because fluid stops accumulating in tissues
• maintains efficiency and well-being, unlike those who are on strict diets.

The dangers of insufficient water intake and dehydration

Our blood is 90% water. When dehydrated, the amount of blood decreases, it becomes thicker and circulates worse. This leads to pressure problems. The blood does not reach the capillaries and the body sucks moisture from the extracellular fluid, then from the cells. Metabolic processes slow down, then the skin and muscles are dehydrated.

When weight loss due to dehydration reaches 10%, serious health problems begin. Loss of 20% of weight is fatal for a person. This usually happens if a person is deprived of water for 3-6 days. Therefore, it is so important to maintain optimal water balance for health.

Symptoms of thirst

• strong desire to drink water
• light coating on the tongue
• sensation of dry mouth
• pungent odor of sweat and urine
• discoloration of urine
• edema

The feeling of thirst has age characteristics. Children are always thirsty when they need water, adults sometimes lose their sense of thirst. This is even more common in older people. Often people confuse thirst with hunger and eat instead of drinking a glass of water.

How to teach kids to drink water instead of sugary drinks

• get a separate bottle for water, preferably a beautiful one with funny pictures that the child likes. She should always be near him so that he can get her at any moment
• dilute juices and sweetened water with water if the child is used to them
• take only water with you for a walk
• gradually accustom the baby to proper nutrition: first courses, fruits and vegetables saturated with water.

5 useful tips for adults

1. drink a glass of clean water at room temperature in the morning on an empty stomach – this will help you wake up and “start” the digestive system
2. always carry a bottle of water with you, especially in summer
3. calculate the required amount of water: up to 40 ml/kg of body weight
4. drink more during illness, up to 60 ml/kg body weight
5. drink in small portions, but regularly throughout the day.

What parameters of water affect its quality and our health

The term pH indicates the concentration of hydrogen ions in water and its level of acidity or alkalinity. The lower the number, the greater the percentage of acidity of water, the higher – the more alkaline it is. Water with a neutral or slightly alkaline pH ranging from 7 to 7.5 is considered optimal for human health. The pH of such water is identical to the pH of blood (7.4).

Water with an optimal pH level helps to maintain the balance of acids and alkalis in body tissues. Violation of this indicator is fraught with health problems.

Improper nutrition can also lead to this. Below is a list of products, the abuse of which leads to acidification of the body:

• fish, meat, seafood
• sweet soda
• sweets
• yeast bread and pastries
• nuts and cereals.

The surface tension of water shows the intensity of adhesion of molecules. The PN of water in the cells of the human body is 43 dynes/cm. The higher this figure is the PN indicator, the worse the cells of the body absorb water.

Minerals that high-quality and healthy water should contain

• calcium supports bone and muscle tissue, stimulates the heart, nervous system and is responsible for good blood clotting
• magnesium is also responsible for the cardiovascular system, metabolism and breakdown of fats, lowers cholesterol
• sodium maintains pH and blood pressure
• Potassium Steamed with Sodium helps maintain optimal pH levels, aids brain and heart function, improves blood pressure
• manganese strengthens bones, helps the nervous and reproductive systems, stimulates the production of insulin. Manganese in our body is much less than other minerals, and exceeding the norm is dangerous to health, especially in pregnant women
• iron is a very important element. It affects the level of hemoglobin, DNA and the functioning of the respiratory system
• chlorine is involved in the regulation of pH levels, is responsible for muscle tone and bone strength, the work of the digestive tract.

What kind of water is better to drink

Tap water is taken from rivers, purified and disinfected with chlorine and supplied to homes. However, such water is not always safe or all the more useful. The pipes through which it enters our apartments are often old, colonies of microorganisms often appear on their walls, and all this gets into our cups and teapots. Therefore, drinking such water without boiling, settling or filtering is not worth it.

Tap water is often acidic and has a high surface tension. Therefore, it is poorly absorbed by the cells of the body and acidifies it.

Mineral water is extracted from natural sources. It contains many different salts and trace elements. They saturate the water while passing through the layers of the earth. According to the concentration of trace elements, mineral water is divided into 3 types:

• canteen . The smallest mineralization: less than 1 g/l. It will help to recover from poisoning or intestinal infection. It can be drunk without restrictions. However, table mineral water does not replace ordinary drinking water. Children under 12 can drink it only after a doctor’s permission
• medical table , salt concentration from 1 to 8 g/l. Such water is often drunk as prescribed by a doctor and in certain doses. If you drink it constantly and uncontrollably, it will cause an excessive concentration of salts and minerals in the body, worsen your well-being and can cause illness
• medical , mineralization over 8 g/l. By its properties, this water is closer to drugs, it has indications for use in the treatment of specific diseases, side effects and contraindications. It is drunk only on the recommendation of a doctor. Drinking it uncontrollably is the same as swallowing pills in handfuls, and not in the right doses.

Filtered water . Those who do not want to risk drinking tap water often buy home filters. They are divided into 2 main types: flow and jug.

Filters purify water from harmful impurities and improve its quality. Some types of filters even mineralize purified water. But here everything is not as simple as we would like:

• for effective cleaning, you need to know the composition of the water and the substances that need to be disposed of. These data are given only by a specialized laboratory after water analysis. For which, by the way, you have to pay. Only after that the filter is selected specifically for this water. How many of us are willing to spend time and money on these checks and analyzes?
• All filter models require regular replacement of the cartridge (jug type) or inserts (in-line filters). It is advisable to do this ahead of time, otherwise the water quality will deteriorate
• fully purified water is safe for health. But along with dangerous impurities and trace elements, filters often remove the necessary salts and minerals. That is, this water is safe, but also useless for health
• Artificial mineralization is not as useful as natural mineralization. Useful substances from such water are absorbed worse. During mineralization, the filter membrane allows chlorine back into the water. It can stimulate the development of cancer.

Well water used to be clean and safe. Now iron impurities, sulfates and dangerous microorganisms are found in it, because it comes out of the surface layers contaminated with human waste.

Melt water is considered very useful. Freezing and thawing changes the molecular structure of water and gives it unique properties. It is often written that it stimulates metabolism, brain function and muscle tone, lowers cholesterol levels.

However, melt water is only useful if it comes from environmentally friendly sources. In urban conditions, even if you take only the top layer of melt water, harmful impurities and toxins will still remain in it.

bottled water is sourced from springs, artesian wells and even conventional water sources. Tap water is subjected to maximum treatment. It is purified from impurities and toxins, artificially mineralized.

Spring water used to be considered clean and safe. Today the situation has changed. If the spring is located within the city limits, harmful substances from industrial waste, fertilizers, etc. can get into the water from the ground. Therefore, it is important to carefully read the information on the label.

Water from artesian springs is subject to minimal treatment. Therefore, it is safe and useful, because. preserves a set of useful minerals and microelements given by nature. Information about its composition is always given on the label.