How does water contribute to bodily functions. What are the recommended daily intake amounts for different age groups. How can we prevent dehydration and maintain optimal hydration levels.

The Crucial Role of Water in Human Physiology

Water is an indispensable component of the human body, playing a vital role in numerous physiological processes. It accounts for approximately 60% of an adult’s body weight, highlighting its significance in maintaining overall health and well-being. Let’s explore the essential functions of water in the body and understand why proper hydration is crucial for optimal health.

Key Functions of Water in the Body

• Restores fluids lost through metabolism, breathing, sweating, and waste removal
• Prevents overheating by regulating body temperature
• Lubricates joints and tissues
• Maintains healthy skin
• Facilitates proper digestion
• Supports nutrient transportation
• Aids in waste elimination

Understanding these functions underscores the importance of maintaining adequate hydration levels throughout the day. But how much water do we actually need to consume to support these vital processes?

Recommended Daily Water Intake: Dispelling Myths and Establishing Guidelines

While the popular advice to drink “8 glasses a day” has been widely circulated, it may not be appropriate for everyone. The National Academy of Medicine provides more nuanced recommendations based on age, gender, and individual circumstances.

General Recommendations for Daily Fluid Intake

• Adult men: Approximately 13 cups (104 ounces) per day
• Adult women: Approximately 9 cups (72 ounces) per day
• Pregnant women: 10 cups (80 ounces) per day
• Breastfeeding women: 13 cups (104 ounces) per day

It’s important to note that these recommendations serve as general guidelines rather than strict daily targets. Individual fluid needs can vary based on factors such as physical activity, climate, and overall health status.

Factors Influencing Hydration Needs

Several factors can increase an individual’s fluid requirements, necessitating higher water intake to maintain optimal hydration levels.

• Fever
• Intense physical activity
• Exposure to extreme temperatures (hot or cold)
• Excessive fluid loss (e.g., vomiting or diarrhea)

Understanding these factors can help individuals adjust their water intake accordingly to meet their body’s changing needs. But how can we assess if we’re properly hydrated?

Assessing Hydration Status: Beyond Thirst

While thirst is the body’s primary signal for fluid intake, it may not always be a reliable indicator, especially for older adults. Other methods can help assess hydration status more accurately.

Urine Color and Volume as Hydration Indicators

The color and volume of urine can provide valuable insights into hydration levels:

• Pale yellow to clear urine generally indicates good hydration
• Dark-colored urine may suggest dehydration
• Reduced urine output can also be a sign of inadequate fluid intake

However, it’s important to note that certain foods, medications, and supplements can affect urine color, potentially leading to misinterpretation. Are there other factors that can influence hydration status?

The Impact of Alcohol and Caffeine on Hydration

Understanding how common beverages affect hydration can help individuals make informed choices about their fluid intake.

Alcohol’s Diuretic Effect

Alcohol can suppress the production of anti-diuretic hormone, leading to increased urine production and potential dehydration. To mitigate this effect:

• Consume alcohol with food
• Alternate alcoholic beverages with water
• Limit alcohol intake, especially on an empty stomach

Caffeine and Hydration: Debunking Myths

Contrary to popular belief, moderate caffeine consumption does not necessarily lead to dehydration. Research suggests that:

• Caffeine intake up to 180 mg daily (about two cups of brewed coffee) does not significantly impact hydration status
• Caffeinated beverages like coffee and tea can contribute to daily fluid intake

With this understanding, individuals can make more informed choices about their beverage consumption. But what about other sources of hydration?

Beyond Beverages: The Role of Water-Rich Foods in Hydration

While drinking water and other beverages is crucial for maintaining hydration, it’s not the only source of fluid intake. Approximately 20% of our total water intake comes from water-rich foods.

Foods with High Water Content

• Lettuce and leafy greens
• Cucumbers
• Bell peppers
• Summer squash
• Celery
• Berries
• Melons

Incorporating these foods into your diet can contribute significantly to your overall hydration status. How does water intake vary across different age groups?

Age-Specific Hydration Guidelines: Ensuring Adequate Intake Throughout Life

The National Academy of Medicine provides age-specific recommendations for daily water intake, recognizing that hydration needs change throughout the lifespan.

Daily Adequate Intake by Age Group

1. 1-3 years: 4 cups (32 ounces)
2. 4-8 years: 5 cups (40 ounces)
3. 9-13 years: 7-8 cups (56-64 ounces)
4. 14-18 years: 8-11 cups (64-88 ounces)
5. Adults 19 and older:
   • Men: 13 cups (104 ounces)
   • Women: 9 cups (72 ounces)

These guidelines provide a framework for ensuring adequate hydration across different life stages. However, individual needs may vary based on factors such as activity level, climate, and overall health status.

Preventing Dehydration in Vulnerable Populations

While thirst is generally a reliable indicator of hydration needs, certain populations may be at higher risk of dehydration due to impaired thirst mechanisms or other factors.

Elderly Adults and Hydration Challenges

As people age, the body’s ability to regulate fluid intake and thirst can decline. This puts older adults at increased risk of dehydration. Research has shown that:

• Common indicators of dehydration (e.g., urine color, feeling thirsty) may be less reliable in older adults
• Conditions affecting mental ability and cognition, such as stroke or dementia, can impair thirst sensations
• Some older adults may limit fluid intake due to concerns about incontinence or mobility issues

Given these challenges, it’s crucial to develop strategies to ensure adequate hydration in older adults. What approaches can be taken to promote proper hydration across all age groups?

Strategies for Maintaining Optimal Hydration

To ensure adequate hydration throughout the day, consider the following tips:

• Keep a water bottle easily accessible
• Set reminders to drink water regularly
• Consume water-rich foods as part of your diet
• Monitor urine color and output
• Increase fluid intake during physical activity or in hot weather
• Offer fluids regularly to those who may have impaired thirst mechanisms

By implementing these strategies, individuals can work towards maintaining optimal hydration levels and supporting their overall health and well-being.

The Connection Between Hydration and Overall Health

Proper hydration is not just about quenching thirst; it plays a crucial role in maintaining various aspects of health and bodily functions.

Health Benefits of Adequate Hydration

• Supports cardiovascular health by maintaining blood volume
• Aids in regulating body temperature
• Facilitates nutrient transport to cells
• Helps maintain electrolyte balance
• Supports kidney function and waste elimination
• Promotes healthy skin and mucous membranes
• Assists in maintaining cognitive function

Understanding these wide-ranging benefits underscores the importance of prioritizing hydration as part of a healthy lifestyle. But how can individuals tailor their hydration strategies to their unique needs and preferences?

Personalizing Hydration Strategies

While general guidelines provide a helpful framework, individualizing hydration strategies can lead to more sustainable and effective practices:

• Consider personal factors such as activity level, climate, and overall health
• Experiment with different types of water (e.g., plain, sparkling, infused with fruits or herbs) to find preferences
• Incorporate hydrating foods into meals and snacks
• Use technology such as hydration tracking apps to monitor intake
• Consult with a healthcare provider for personalized recommendations, especially for those with specific health conditions

By tailoring hydration strategies to individual needs and preferences, maintaining optimal fluid balance becomes a more achievable and sustainable goal.

The Future of Hydration Research and Recommendations

As our understanding of hydration and its impact on health continues to evolve, future research may lead to more refined and personalized hydration guidelines.

Emerging Areas of Hydration Research

• The role of hydration in cognitive function and brain health
• Hydration’s impact on athletic performance and recovery
• The relationship between hydration status and chronic disease risk
• Development of more accurate and accessible hydration assessment tools
• Exploration of the gut microbiome’s influence on hydration and fluid balance

As research in these areas progresses, it may lead to more nuanced and individualized hydration recommendations, further emphasizing the importance of proper fluid intake in overall health and well-being.

Integrating Hydration into Holistic Health Approaches

Moving forward, it’s likely that hydration will be increasingly recognized as a fundamental component of holistic health approaches. This integration may involve:

• Incorporating hydration assessments into routine health check-ups
• Developing educational programs to improve hydration awareness across all age groups
• Creating innovative products and technologies to support optimal hydration
• Exploring the synergistic effects of hydration with other health-promoting behaviors (e.g., nutrition, physical activity, sleep)

By recognizing the central role of hydration in overall health and well-being, individuals and healthcare providers can work together to ensure that proper fluid intake remains a priority throughout life.

Water | The Nutrition Source

There are many options for what to drink, but water is the best choice for most people who have access to safe drinking water. It is calorie-free and as easy to find as the nearest tap.

Water helps to restore fluids lost through metabolism, breathing, sweating, and the removal of waste. It helps to keep you from overheating, lubricates the joints and tissues, maintains healthy skin, and is necessary for proper digestion. It’s the perfect zero-calorie beverage for quenching thirst and rehydrating your body.

How Much Water Do I Need?

Water is an essential nutrient at every age, so optimal hydration is a key component for good health. Water accounts for about 60% of an adult’s body weight. We drink fluids when we feel thirst, the major signal alerting us when our body runs low on water. We also customarily drink beverages with meals to help with digestion. But sometimes we drink not based on these factors but on how much we think we should be drinking. One of the most familiar sayings is to aim for “8 glasses a day,” but this may not be appropriate for every person.

General recommendations

• The National Academy of Medicine suggests an adequate intake of daily fluids of about 13 cups and 9 cups for healthy men and women, respectively, with 1 cup equaling 8 ounces. [1] Higher amounts may be needed for those who are physically active or exposed to very warm climates. Lower amounts may be needed for those with smaller body sizes. It’s important to note that this amount is not a daily target, but a general guide. In the average person, drinking less will not necessarily compromise one’s health as each person’s exact fluid needs vary, even day-to-day.
• Fever, exercise, exposure to extreme temperature climates (very hot or cold), and excessive loss of body fluids (such as with vomiting or diarrhea) will increase fluid needs.
• The amount and color of urine can provide a rough estimate of adequate hydration. Generally the color of urine darkens the more concentrated it is (meaning that it contains less water). However, foods, medications, and vitamin supplements can also change urine color. [1] Smaller volumes of urine may indicate dehydration, especially if also darker in color.
• Alcohol can suppress anti-diuretic hormone, a fluid-regulating hormone that signals the kidneys to reduce urination and reabsorb water back into the body. Without it, the body flushes out water more easily. Enjoying more than a couple of drinks within a short time can increase the risk of dehydration, especially if taken on an empty stomach. To prevent this, take alcohol with food and sips of water.
• Although caffeine has long been thought to have a diuretic effect, potentially leading to dehydration, research does not fully support this. The data suggest that more than 180 mg of caffeine daily (about two cups of brewed coffee) may increase urination in the short-term in some people, but will not necessarily lead to dehydration. Therefore, caffeinated beverages including coffee and tea can contribute to total daily water intake. [1]

Keep in mind that about 20% of our total water intake comes not from beverages but from water-rich foods like lettuce, leafy greens, cucumbers, bell peppers, summer squash, celery, berries, and melons.

Aside from including water-rich foods, the following chart is a guide for daily water intake based on age group from the National Academy of Medicine:

Preventing Dehydration: Is Thirst Enough?

A healthy body is designed to send thirst signals when the body becomes depleted of fluids. Thirst is the desire to drink, and is not only driven by physiological cues but behavioral cues. [2] An example of a behavioral prompt is water temperature; research suggests that people tend to drink the most water when it is served at room temperature even though cooler drinks are rated as most pleasing to taste. We are also often influenced to drink (and eat) more in social settings.

As we age, however, the body’s regulation of fluid intake and thirst decline. Research has shown that both of these factors are impaired in the elderly. A Cochrane review found that commonly used indicators of dehydration in older adults (e.g., urine color and volume, feeling thirsty) are not effective and should not be solely used. [3] Certain conditions that impair mental ability and cognition, such as a stroke or dementia, can also impair thirst. People may also voluntarily limit drinking due to incontinence or difficulty getting to a bathroom. In addition to these situations, research has found that athletes, people who are ill, and infants may not have an adequate sense of thirst to replete their fluid needs. [2] Even mild dehydration may produce negative symptoms, so people who cannot rely on thirst or other usual measures may wish to use other strategies. For example, aim to fill a 20-ounce water bottle four times daily and sip throughout the day, or drink a large glass of water with each meal and snack.

Symptoms of dehydration that may occur with as little as a 2% water deficit:

• Fatigue
• Confusion or short-term memory loss
• Mood changes like increased irritability or depression

Dehydration can increase the risk of certain medical conditions:

• Urinary tract infections
• Kidney stones
• Gallstones
• Constipation 

Should I drink alkaline water?

Like most trends of the moment, alkaline water has become popular through celebrity backing with claims ranging from weight loss to curing cancer. The theory behind alkaline water is the same as that touting the benefits of eating alkaline foods, which purportedly counterbalances the health detriments caused by eating acid-producing foods like meat, sugar, and some grains.

From a scale of 0-14, a higher pH number is alkaline; a lower pH is acidic. The body tightly regulates blood pH levels to about 7.4 because veering away from this number to either extreme can cause negative side effects and even be life-threatening. However, diet alone cannot cause these extremes; they most commonly occur with conditions like uncontrolled diabetes, kidney disease, chronic lung disease, or alcohol abuse.

Alkaline water has a higher pH of about 8-9 than tap water of about 7, due to a higher mineral or salt content. Some water sources can be naturally alkaline if the water picks up minerals as it passes over rocks. However, most commercial brands of alkaline water have been manufactured using an ionizer that reportedly separates out the alkaline components and filters out the acid components, raising the pH. Some people add an alkaline substance like baking soda to regular water.

Scientific evidence is not conclusive on the acid-alkaline theory, also called the acid-ash theory, stating that eating a high amount of certain foods can slightly lower the pH of blood especially in the absence of eating foods supporting a higher alkaline blood pH like fruits, vegetables, and legumes. Controlled clinical trials have not shown that diet alone can significantly change the blood pH of healthy people. Moreover, a direct connection of blood pH in the low-normal range and chronic disease in humans has not been established.

BOTTOM LINE: If the idea of alkaline water encourages you to drink more, then go for it! But it’s likely that drinking plain regular water will provide similar health benefits from simply being well-hydrated—improved energy, mood, and digestive health

Is It Possible To Drink Too Much Water?

There is no Tolerable Upper Intake Level for water because the body can usually excrete extra water through urine or sweat. However, a condition called water toxicity is possible in rare cases, in which a large amount of fluids is taken in a short amount of time, which is faster than the kidney’s ability to excrete it. This leads to a dangerous condition called hyponatremia in which blood levels of sodium fall too low as too much water is taken. The excess total body water dilutes blood sodium levels, which can cause symptoms like confusion, nausea, seizures, and muscle spasms. Hyponatremia is usually only seen in ill people whose kidneys are not functioning properly or under conditions of extreme heat stress or prolonged strenuous exercise where the body cannot excrete the extra water. Very physically active people such as triathletes and marathon runners are at risk for this condition as they tend to drink large amounts of water, while simultaneously losing sodium through their sweat. Women and children are also more susceptible to hyponatremia because of their smaller body size.

Fun Flavors For Water  

Water is an excellent calorie-free, sugar-free choice.  For some people who are accustomed to drinking sweet beverages, water can initially taste bland. To increase water consumption without losing flavor or to spice up your daily water intake, try these refreshing water-based beverages:

Infused water

Instead of purchasing expensive flavored waters in the grocery store, you can easily make your own at home. Try adding any of the following to a cold glass or pitcher of water:

• Sliced citrus fruits or zest (lemon, lime, orange, grapefruit)
• Crushed fresh mint
• Peeled, sliced fresh ginger or sliced cucumber
• Crushed berries

Sparkling water with a splash of juice

Sparkling juices may have as many calories as sugary soda. Instead, make your own sparkling juice at home with 12 ounces of sparkling water and just an ounce or two of juice. For additional flavor, add sliced citrus or fresh herbs like mint.

TIP: To reduce waste, reconsider relying on single-use plastic water bottles and purchase a colorful 20-32 ounce refillable water thermos that is easy to wash and tote with you during the day. 

Are seltzers and other fizzy waters safe and healthy to drink?

Water becomes bubbly through the process of carbonation and is sometimes suggested as a healthier alternative to soda. Carbonation involves dissolving carbon dioxide gas in water under high pressure; when the pressure is released, bubbles form. This process lowers the pH of water from 7 to 4, which is more acidic. The acid level has raised concerns that seltzer and soda water may harm dental enamel or bone health. However, research has not shown that carbonated beverages are associated with dental decay unless they also contain sugar or other sweeteners like high fructose corn syrup. Furthermore, studies have not found that carbonated beverages are associated with decreased bone mineral density; the culprit is more likely the high phosphorus content specific to dark cola soft drinks than the carbonation.

BOTTOM LINE: Carbonated waters, if unsweetened, are safe to drink and a good beverage choice. They are not associated with health problems that are linked with sweetened, carbonated beverages like soda.

Related

• Harvard T.H. Chan School of Public Health is a member of the Nutrition and Obesity Policy Research and Evaluation Network’s (NOPREN) Drinking Water Working Group. A collaborative network of the Centers for Disease Control and Prevention, the NOPREN Drinking Water Working Group focuses on policies and economic issues regarding free and safe drinking water access in various settings by conducting research and evaluation to help identify, develop and implement drinking-water-related policies, programs, and practices. Visit the network’s website to access recent water research and evidence-based resources.
• The Harvard Prevention Research Center on Nutrition and Physical Activity provides tools and resources for making clean, cold, free water more accessible in environments like schools and afterschool programs, as well as tips for making water more tasty and fun for kids.

References

1. The National Academy of Sciences. Dietary References Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. https://www.nap.edu/read/10925/chapter/6#102 Accessed 8/5/2019.
2. Millard-Stafford M, Wendland DM, O’Dea NK, Norman TL. Thirst and hydration status in everyday life. Nutr Rev. 2012 Nov;70 Suppl 2:S147-51.
3. Hooper L, Abdelhamid A, Attreed NJ, Campbell WW, Channell AM, et al. Clinical symptoms, signs and tests for identification of impending and current water-loss dehydration in older people. Cochrane Database Syst Rev. 2015 Apr 30;(4):CD009647.

Terms of Use

The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

Water’s Role in the Body – Bottled Water | IBWA

According to Lawrence Armstrong, PhD, FACSM, professor emeritus, University of Connecticut, and Drinking Water Research Foundation (DWRF) trustee, “Our thirst sensation doesn’t really appear until we are 1 or 2 percent dehydrated. By then dehydration is already setting in and starting to impact how our mind and body perform.” According to Armstrong, “Dehydration affects all people, and staying properly hydrated is just as important for those who work all day at a computer as it is for marathon runners, who can lose up to 8 percent of their body weight as water when they compete.” (Source: UCONN Health Today)

The body parts

Water is essential for life. It supports metabolic reactions—such as the formation of urine (approximately 95 percent water), sweat (approximately 99 percent water), and blood plasma (about 92 percent water). Other parts of the body function best when adequately hydrated. Here are a few examples.

Brain. Our brains are 83 percent water, and numerous studies have demonstrated the positive benefits of adequate water consumption and the negative impacts of dehydration. Your brain’s hydration status can affect all of the following: cognitive function, mood, motor function, short- and long-term memory, and attention span. Corinne Cian, PhD, a researcher from the Armed Forces Biomedical Research Institute in France, found that dehydration of 2.8 percent caused impaired performance on tasks including examining visual perception, short-term memory, and psychomotor ability. So, the next time you are feeling cranky, have a hard time focusing, or can’t think properly, perhaps you should reach for some bottled water—because you may simply be dehydrated. (Source: International Journal of Psychophysiology)

Muscles. While water loss degrades many physiological functions, one of the most obvious is diminished muscle performance. “Muscles need water to be able to expand and contract quickly in response to instructions from the nervous system. Muscle strength is also affected by hydration: Thirsty muscles move slowly and can’t bear as much weight, which leads to sluggish performance. This effect is present in any dehydrated person—not just elite athletes,” says Georgie Adams, PT, A Fine Balance.

Joints. Proper hydration is also critical for healthy joints. “Water acts as a lubricant for your joints, making sure they can move efficiently and painlessly. Many joints have little fluid-filled sacs called bursae in them. These cushion the joint and allow it to move freely and bear weight. Poor hydration can mean these little sacs become thinner and more rigid which makes them unable to provide proper joint support,” says Adams.

Gastrointestinal functions. Properly hydrating the colon will promote regular peristalsis (the natural muscle contractions that move food through the intestines) and help ease elimination. Try to drink at least half your body weight in ounces of water each day, says gastroenterologist Leonard Smith, MD, of Gainesville, Florida. 

Kidney functions. Ten percent of the U.S. population is affected by kidney stones—and that figure is growing. Researchers, such as Jessica Sontrop, PhD, from Western University in Canada, have found increased water consumption can alleviate the incidence of kidney stones because water helps decrease the concentrations of substances involved in stone formation. In addition, Sontrop has found the prevalence of stage III chronic kidney disease was highest among those with the lowest water intake. Her study concluded there is “evidence suggesting a potentially protective effect of higher total water intake, particularly plain water, on the kidney. ” (Source: American Journal of Nephrology)

Heart functions. Keeping the body hydrated helps the heart more easily pump blood through the blood vessels to the muscles. And, according to the American Heart Association, it helps the muscles work efficiently. “If you’re well hydrated, your heart doesn’t have to work as hard,” says John Batson, MD, a sports medicine physician with Lowcountry Spine & Sport in Hilton Head Island, South Carolina, and American Heart Association volunteer. (Source: American Heart Association)

Regulation of blood volume. Decreases in blood volume can occur through blood loss or via loss of body water from sweating, which can lead to increased heart rate, a drop in blood pressure, or fainting. Drinking water will reduce heart rate and increase blood pressure in normal healthy people, says Barry Popkin, PhD. (Source: Nutrition Reviews)

Gallbladder functions. Studies have found that a high daily water intake and consumption of water at regular intervals can help with the function of emptying the gallbladder and preventing gallstones from forming, according to research by Mahantayya V. Math. (Source: Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate)

Urinary tract. Numerous studies have found that drinking plenty of water can help “flush out” bacteria from the urinary tract. One such study by Christine Stauffer, MD, of University Hospital in Bern, Switzerland, found girls with poor fluid intake were three times more likely to have recurring urinary tract infections compared to better-hydrated girls. That research is significant because urinary tract infections are the second most common reason antibiotics are prescribed (respiratory infections are No.1), coupled with a general growing concern over implications connected to the “overuse of antibiotics” among the population. (Source: Journal of Urology)

Skin elasticity and resilience. Water makes up 30 percent of our skin, so it makes sense that water contributes to our skin’s plumpness, elasticity, and resiliency. While maintaining adequate hydration cannot stop wrinkles, Professor Martina Kerscher, MD, Division of Cosmetic Sciences, University of Hamburg, found that water helped with skin thickness and density among people who had low water intake. (Source: International Journal of Cosmetic Science)

Controlling and losing weight. Drinking water in place of caloric beverages will reduce a person’s energy intake, which helps better control daily calorie intake. For people who are overweight and trying to lose pounds, there is evidence that drinking water will also alter metabolism. Jodi Stookey, PhD, of Children’s Hospital Oakland Research Institute (CHORI) in California, found that increases in water consumption were associated with significant loss of body weight and fat in overweight dieting women, regardless of diet and activity. (Source: Obesity: A Research Journal) Stookey has pointed out that studies examining how athletes improved athletic performance by burning more carbohydrates and less fat to delay fatigue during intense physical activity could reveal information about weight loss and water. According to Stookey, “When the same studies are looked at from a weight-loss perspective instead, we’re left with only one question, What are we waiting for? We should absolutely be telling people to drink water as part of losing weight. Carbohydrate and fat metabolism are linked like a see-saw. If you prioritize one, you suppress the other.” (Source: Children’s Hospital Oakland Research Institute)

Situations that require special consideration

Knowing that water consumption is necessary for a healthy body is one thing, but it’s also important to be aware that situations exist when it is particularly important to have access to water.

Patients, physically impaired, and the elderly. A variety of physiological conditions can affect patients, physically impaired persons, and the elderly that don’t bother a healthy middle-aged person—such as a reduced sense of thirst, decreased total body water content, and decreased kidney function—which makes them more susceptible to becoming dehydrated. But oftentimes, a decrease in mobility causes that group to purposely put off drinking fluids, so they don’t have to go to the bathroom as often, as getting up and down is difficult and they feel they could risk injury. (Source: American Journal of Epidemiology) However, studies show patients with high water intake are less likely to have a fatal heart attack. In addition, research by Professor Luca Masotti, MD, at the School in Geriatrics, University of Siena, Italy, shows well-hydrated patients recover quicker. (Source: Aging) And a study by Mathilde Ferry, at the Centre Hospitalier Universitaire in France, shows patients with high water intake have lower rates of infections. (Source: Nutrition Reviews)

Air travel. Aircraft cabin air lacks humidity, which can cause moisture in our bodies to evaporate more quickly than normal, causing us to become dehydrated. Research by Wolfgang Schobersberger, of the Medical Informatics and Technology (UMIT) in Austria, has shown that dehydration increases systolic blood viscosity, which is associated with blood clots. The advice is to drink plenty of water before your flight, and sip regularly during a flight to prevent dehydration. (Source: Expert Reviews of Cardiovascular Therapy)

Cold weather. Researchers at the University of New Hampshire (UNH) used “cold chambers” to study the effects of cold on the human body. According to Robert Kenefick, PhD, UNH associate professor, cold temperatures actually alter thirst sensation. By measuring blood volume and flow, he discovered the brain focuses more on body core temperature over fluid balance. “If humans don’t naturally hydrate themselves properly, they can become very dehydrated in cold weather because there is little physiological stimulus to drink,” says Kenefick. Coupled with this loss of thirst sensation, cold weather causes decreased body water due to respiratory fluid loss through breathing, greater effort during physical activity because of the weight of extra clothing, and sweat evaporating more quickly due to the cold air. (Source: University of New Hampshire)

Extreme heat. The Centers for Disease Control and Prevention (CDC) suggests that during hot weather people need to increase their fluid intake, regardless of activity level. And people shouldn’t wait until they feel thirsty before they consume fluids. During heavy exercise in a hot environment, the CDC says a person should drink two to four glasses (16-32 ounces) of cool fluids each hour. Also avoid very cold drinks because they can cause stomach cramps. (Source: Centers for Disease Control and Prevention)

Are you hydrated? 

The best way to keep on top of your hydration is to keep an eye on the color of your urine. Armstrong has provided a urine color chart on his website that can help people tell their level of hydration. The palest yellow indicates “adequate hydration,” says Armstrong. On average, men urinate 1.4 liters per day, and women urinate 1.1 liters per day, so it’s important to consume at least that much and then more to compensate for other body water lost through normal sweating and breathing.

Water’s role in your body is extremely important. Use this hydration calculator to help you determine the proper amount of water your body requires.

Functions of water in the human body

Water is a unique natural element. The composition of its molecule includes two hydrogen atoms and one oxygen atom. Water has three states of aggregation – liquid, solid and gaseous. It acquires a solid form at 0 degrees, gaseous – at 100. Despite the fact that water can freeze, only the top layer is covered with ice in reservoirs. This is due to the lower density than that of the deep and bottom layers.

The unique properties of water are manifested not only in the natural environment, but also in the human body. We regularly deal with water, using it for drinking and cooking. Knowing about its characteristics, you can control consumption and achieve significantly greater health benefits. Such features are called functions, which in turn are divided into two groups.

The first is responsible for the maintenance of life – this refers to the ability of water to be a solvent and transporter of nutrients. The second represents energy generation processes. Water is able to produce hydroelectric energy at the cellular level, thereby triggering the process of food breakdown and hydrolysis. It also has adhesive properties that hold the membranes together in a rigid structure.

What are the functions of water in the body?

Inadequate fluid intake leads to a gradual limitation of vital processes, which in turn leads to the most negative consequences. For this reason, it is so important to ensure the timely intake of water, and to ensure that it is of high quality. In this case, it will be possible to count on the transfer of basic functions. These include:

• Transportation of blood cells, which are the main striking force of the immune system.
• Dissolution of materials and substances necessary for life, including oxygen and minerals. This allows you to slow down the aging of cells.
• Provides communication between solid parts of cells, due to which a protective barrier is formed. With an insufficient amount of water in the body, this task is assigned to cholesterol.
• Actuation of ion pumps, which in turn ensure the full movement of trace elements. This is achieved due to the free passage of water through the cell membrane.
• Maintaining osmotic balance. During the rotation of proteins by water, microelements begin to act as magnets, thereby forming energy. It accumulates in special stores located in different parts of the body.

In addition to the listed features, it is impossible not to mention the ability of water to dissolve all mineral and nutrients. These include vitamins and amino acids. Water also controls the process of thermoregulation to ensure a comfortable temperature level. Without water, the body will not be able to safely remove waste products, including toxins, and digest food normally. It is with its help that he receives the necessary useful substances and gets rid of harmful ones.

Importance of drinking water

To count on the full benefits of water, the body must receive it regularly, in the required amount. Even with a slight decrease in the level of water in the body, a person begins to experience a feeling of thirst – according to the results of medical research, this happens even with a drop in the amount by 1-2%. Compliance with the correct drinking regime contributes to the preservation of the physiological water balance.

At the same time, it is important to drink water without waiting for the appearance of thirst, since this reflex manifests itself rather late and cannot be considered an adequate indicator. The daily norm of water is 30-50 milliliters per 1 kilogram of weight. We are talking specifically about water, and not about other drinks such as tea, coffee and juices. A balanced drinking regimen will minimize pressure problems and other negative factors.

What role does water play in the human body

Most of the planet Earth and the human body are made up of water. At the stage of embryonic development, it is 98% and is most similar in composition to the marine one. Thanks to the liquid, vitality is maintained. Pure water in the body acts as a transporter of cellular nutrition and stimulates the organs to remove toxic substances through the blood and other fluids.

The older the person, the less moisture they contain. Its reduction is a natural process. Dehydration causes the excretory systems to work out, increases the load on the kidneys and provokes the leaching of nutrients.

Condition of the body depending on the amount of water

Dependence on fluid living beings have retained in the process of evolution. If the body weight is 60 kg, 40 of them are water. The problem of fluid deficiency is the inability to maintain the desired balance. Moisture is constantly spent on physiological tasks.

With age, the skeleton dries out, cells change shape and volume. The consequences are wrinkles, stoop and a decrease in bone weight.

In order to understand what an important role water plays in the body, let’s consider the states depending on its deficiency. When 6-8% of a person’s weight disappears from the body, a fainting state occurs. If a person loses 10% of moisture, toxin poisoning occurs. A deficit of 12% cannot be restored without medical therapy. If the loss is more than 20%, death occurs. When a person has exhausted the resource and the water balance is shifted by more than 50%, he dies.

The main ways in which water affects the body

Liquid in its original form affects health. It reduces swelling, maintains acid-base balance, affects the mental state and fights infectious diseases. Properly observed drinking regime is able to get rid of excess weight without dietary restrictions.

The first mentions of water are found in ancient writings. The Bible describes the role water plays in the body.
Bible Engagement Aspects:

• Used as a drink;
• Helped prepare food;
• Used for livestock;
• Dissolved the ashes of the dead.

Water controlled processes

Various mineral components are dissolved in the water, which are necessary for the functioning of important systems. It is the mineral basis for cells and tissues. With nutrition, the fluid enters the bloodstream and is distributed to all tissues and systems.
The main processes occurring with the help of water:

• Included in gastric juice;
• The formation of new substances during the breakdown of food;
• Washout of waste products of vital activity;
• Lubricates muscle groups and joints.

Blood is 90% water, muscles contain up to 75%, bones – about 28%. The main role in the life of the organism and the support of structures belongs to water. Without solid food, the body is able to maintain work for up to two months; without liquid, this period is reduced to a maximum of two weeks.

Some types of water and their effects

For the impact on health, in the composition of water, you can find additives, each of which solves its own task.

• Mineral. The most common type. Enriched with classic minerals: calcium and magnesium. Has no contraindications. Other additives have restrictions in use and are subject to control.

• Silicon. It turns out in the process of infusion on silicon. Silicon is a substance from the family of quartz rocks. Essential for thyroid, adrenal and pituitary health. The condition of hair and nails mainly depends on the content of this element. Silicon water is used in violation of calcium-phosphorus metabolism and connective tissue diseases, and bacterial infections.

• Geothermal. It comes from warm springs. Differs in the increased content of calcium, potassium, zinc, iron, manganese, copper. Magnesium and copper protect collagen from destruction.

• Deuterium. Obtained from springs. Contains 18 times less deuterium and oxygen. Has healing properties.

Paranormal abilities of water

An important feature is the metaphysical role of water in the body. Masaru Emoto proved that the crystal lattice of ice water changes from words and emotions. With its help, you can influence organic structures – heal, rejuvenate and even fulfill desires. Since ancient times, healing conspiracies have been made on the water and prayers have been read.

In his research, Emoto showed that water crystals are conductors, they respond to a wide range of electromagnetic vibrations. The scientist considered organic water to be a conductor between the spiritual and the material.

Biological functions of water

The important role of water in the human body is due to the following tasks:

• It is a medium for body reactions;
• Included in oxidation and hydrolysis;
• Function of transportation and allocation;
• Maintains temperature conditions.

How much water does a person need?

Under normal climatic conditions, a person needs a total volume of more than three liters of water (including drinks and food). In hot conditions and the desert, the need increases by 7.5 liters.
Naturopath Anthony William believes that water plays a key role in the body and advises drinking three to five liters every day. William focuses on the possibilities in removing heavy metals, dissolving viruses and rejuvenating the body.

Daily volume and fluid requirements vary with air temperature, quality of exercise and habitual activities. In warm conditions, after a sauna or bath, sports activities and during periods of illness, you need to drink more to maintain balance. A healthy body consumes from 2.2 to 2.8 liters.

Types of water in the body

The cell is surrounded by two environments – internal and external. The fluid that is inside the cell is called the cytosol, it makes up two thirds of the total mass and reflects the role of water in the internal balance of the body. It works as a solvent and maintains the elasticity and turgor of the skin. Creates prerequisites for maintaining chemical reactions in cells. Cytosol washes the outer part of the cell and intravascular – blood, lymph, plasma.
The space outside the cells is uniformly filled with fluid. It regulates the delivery of nutrition from the gastrointestinal tract to the tissues and removes carbon dioxide, including metabolic products and toxic substances.

Methods for obtaining and removing water from the body

The organism carries out a continuous exchange with the environment. Moisture is released and absorbed daily. The excretion is carried out due to sweat and urine, and new reserves are replenished with the help of nutrition and external factors.

What organs remove water?

• Kidneys – regulate water-salt metabolism;
• Intestine – removes excess with feces;
• Lungs – excretion with breathing;
• Skin – through evaporation.

Participation of water in mineral metabolism and its effect on health

It is difficult not to note what an important role water plays in the mineral metabolism of the body for a person. The exchange of microelements, salts and macroelements is regulated by water balance.

Metabolic processes in the cell require a constant supply of nutrients. With fluid loss, valuable minerals are washed away, bone density decreases, and the body becomes flabby and muscles weak.