Water: Essential for your body

Speaking of Health

Thursday, September 29, 2022

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• Nutrition
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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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Water – a vital nutrient

The human body can last weeks without food, but only days without water. The body is made up of 50-75% water. Water forms the basis of blood, digestive juices, urine and perspiration, and is contained in lean muscle, fat and bones.

As the body can’t store water, we need fresh supplies every day to make up for losses from the lungs, skin, urine and faeces (poo). The amount we need depends on our body size, metabolism, the weather, the food we eat and our activity levels.

Water in our bodies

Some facts about our internal water supply include:

• Body water content is higher in men than in women and falls in both with age.
• Most mature adults lose about 2.5 to 3 litres of water per day. Water loss may increase in hot weather and with prolonged exercise.
• Elderly people lose about 2 litres per day.
• An air traveller can lose approximately 1.5 litres of water during a three-hour flight.
• Water loss needs to be replaced.

Importance of water

Water is needed for most body functions, including to:

• Maintain the health and integrity of every cell in the body.
• Keep the bloodstream liquid enough to flow through blood vessels.
• Help eliminate the by-products of the body’s metabolism, excess electrolytes (for example, sodium and potassium), and urea, which is a waste product formed through the processing of dietary protein.
• Regulate body temperature through sweating.
• Moisten mucous membranes (such as those of the lungs and mouth).
• Lubricate and cushion joints.
• Reduce the risk of urinary tract infections (UTIs), such as cystitis by keeping the bladder clear of bacteria.
• Aid digestion and prevent constipation.
• Moisturise the skin to maintain its texture and appearance.
• Carry nutrients and oxygen to cells.
• Serve as a shock absorber inside the eyes, spinal cord and in the amniotic sac surrounding the foetus in pregnancy.

Water in our food

Most foods, even those that look hard and dry, contain water. The body can get about 20% of its total water requirements from solid foods alone.

The process of digesting foods also produces a small amount of water as a by-product which can be used by the body. Water sourced this way can provide around 10% of the body’s water requirements.

The remaining 70% or so of water required by the body must come from fluids (liquids).

The Australian Dietary GuidelinesExternal Link recommend that we drink plenty of water but how much is enough?

The amount of fluid your body needs each day depends on several factors, such as:

• your gender
• age
• how active you are
• whether you’re pregnant or breastfeeding
• lifestyle.

How much fluid to drink each day

Infants 0–6 months*	0.7 litres
Infants 7–12 months#	0.8 litres total (with 0.6 litres as fluids)
Girls and boys 1–3 years	1 litre (about 4 cups)
Girls and boys 4–8 years	1.2 litres (about 5 cups)
Boys 9–13 years	1. 6 litres (about 6 cups)
Boys 14–18 years	1.9 litres (about 7–8 cups)
Girls 9–13 years	1.4 litres (about 5–6 cups)
Girls 14–18 years	1.6 litres (about 6 cups)
Men 19 years+	2.6 litres (about 10 cups)
Women 19 years+	2.1 litres (about 8 cups)
Pregnant girls 14–18 years	1.8 litres (about 7 cups)
Pregnant women 19 years+	2.3 litres (about 9 cups)
Lactating girls 14–18 years	2.3 litres (about 9 cups)
Lactating women 19 years+	2.6 litres (about 10 cups)

* from breastmilk or formula
# from breastmilk, formula, food, plain water and other beverages

These adequate intakes include all fluids, but it’s preferable that the majority of intake is from plain water (except for infants where fluid intake is met by breastmilk or infant formula).

Some people may need less fluid than this. For example, people:

• Who eat a lot of high-water content foods (such as fruits and vegetables).
• In cold environments.
• Who are largely sedentary.

Other people might need more fluid than the amount listed and will need to increase their fluid intake if they are:

• On a high-protein diet, to help the kidneys process the extra protein.
• On a high-fibre diet to help prevent constipation.
• Vomiting or have diarrhoea, to replace the extra fluids lost.
• Physically active, to replace the extra fluids lost through sweat.
• Exposed to warm or hot conditions, to replace the extra fluids lost through sweat.

Although activity levels affect the amount of fluid needed, there are many factors that influence the fluid needs of athletes during training and competition. For example, it is likely that athletes exercising in mild conditions will need less fluid than athletes competing at high intensities in warm conditions.

How to get enough fluid in your diet

If the idea of having to drink lots of cups of water a day doesn’t appeal, don’t worry – fluids include fresh water and all other liquids (such as milk, coffee, tea, soup, juice and even soft drinks).

Fresh water is the best drink because it does not contain energy (kilojoules) and is best for hydrating the body. Water from the tap is also mostly free and generally available wherever you go.

However, milk is about 90% water and is an important fluid, especially for children. Just remember to choose full-fat milk for children under 2 years old and low-fat and reduced-fat varieties for everyone else.

Tea can also be an important source of fluid. Tea can help you meet your daily fluid recommendations, and is a source of antioxidants and polyphenols, which appear to protect against heart disease and cancer.

If you prefer to get some of your fluids from fruit, aim to eat whole pieces of fresh fruit instead of having fruit juice – you’ll still get the delicious fruity juice (fluids) but you’ll also benefit from the bonus fibre and nutrients while avoiding the extra sugar found in fruit juice.

Tips for drinking more water

• Add a squeeze or slice of lemon or lime, or some strawberries or mint leaves to plain water to add variety.
• Keep a bottle or glass of water handy on your desk or in your bag.
• Drink some water with each meal and snack.
• Add ice cubes made from fresh fruit to a glass of water.

Limit mineral water intake

Commercially bottled mineral water contains salt, which can lead to fluid retention and swelling, and even increased blood pressure in susceptible people. Limit the amount of mineral water or choose low-sodium varieties (less than 30 mg sodium per 100 ml).

If you prefer bubbly water, think about getting a home soda water maker so you can just use tap water and make it fresh when needed.

Fluoride in water

An additional benefit of drinking tap (reticulated or mains) water in Victoria is that, in most areas, fluoride is added to the water. Bottled water does not usually have good levels of fluoride. Fluoridation of tap water helps prevent dental decay and is a safe and effective way of providing dental health benefits to everyone.

Find out if your area has water fluoridationExternal Link.

Avoid sugary and artificially sweetened drinks

The Australian Dietary GuidelinesExternal Link recommend all Australians to limit their intake of drinks containing added sugar. This includes:

• sugar-sweetened soft drinks and cordials
• fruit drinks
• vitamin-style waters
• flavoured mineral waters
• energy and sports drinks.

Having sugary drinks provides additional energy (kilojoules) to the diet, but no other essential nutrients. There is strong evidence of the association between having sugary dinks and excess weight gain in both children and adults, as well as reduced bone strength and tooth decay.

Artificially sweetened drinks add very little energy (kilojoules) to the diet and therefore do not contribute directly to weight gain. However, artificially sweetened drinks still maintain the ‘habit’ of drinking sweet drinks. They may also lead to decreased bone density (as people may drink less milk) and contribute to tooth decay due to their acidity.

Dehydration

Dehydration occurs when the water content of the body is too low. This is easily fixed by increasing fluid intake.

Symptoms of dehydration

Symptoms of dehydration include:

• thirst
• headaches
• lethargy
• mood changes and slow responses
• dry nasal passages
• dry or cracked lips
• dark-coloured urine
• weakness
• tiredness
• confusion and hallucinations.

If dehydration is not corrected by fluid intake, eventually urination stops, the kidneys fail, and the body can’t remove toxic waste products. In extreme cases, dehydration may result in death.

Causes of dehydration

There are several factors that can cause dehydration including:

• Not drinking enough water.
• Increased sweating due to hot weather, humidity, exercise or fever.
• Insufficient signalling mechanisms in the elderly – sometimes, older adults do not feel thirsty even though they may be dehydrated.
• Increased output of urine due to a hormone deficiency, diabetes, kidney disease or medications.
• Diarrhoea or vomiting.
• Recovering from burns.

Who is at risk of dehydration?

Anyone can experience dehydration but there are some people who can be more at risk – such as babies, children and the elderly.

Babies and children

Babies and children are susceptible to dehydration, particularly if they are ill. Vomiting, fever and diarrhoea can quickly cause dehydration.

Dehydration can be a life-threatening condition in babies and children. If you suspect dehydration, take your baby or child to the nearest hospital emergency department immediately.

Some of the symptoms of dehydration in babies and children include:

• cold skin
• lethargy
• dry mouth
• blue tinge to the skin (as circulation slows down)
• depressed fontanelle in babies (soft spot on top of the skull where the bones are yet to close).

Elderly people

Older people are often at risk of dehydration due to:

• changes to kidney function (declines with age)
• hormonal changes
• not feeling thirsty (body mechanisms that trigger thirst do not work as well as we age)
• medication (for example, diuretics and laxatives)
• chronic illness
• heat stress
• limited mobility.

Getting the right balance of fluid intake

Not drinking enough water can increase the risk of kidney stones and, in women, urinary tract infections (UTIs). It can also lower your physical and mental performance, and your salivary gland function, and lead to dehydration.

But did you know that it is possible to drink too much water and cause a condition called hyponatraemia (water intoxication)?

Water intoxication (hyponatraemia)

Drinking too much water can damage the body and cause hyponatraemia (water intoxication), although it is pretty rare in the general population.

Hyponatraemia occurs when sodium in the blood, which is needed for muscle contraction and sending nerve impulses, drops to a dangerously low level.

If large amounts of plain water are consumed in a short period of time, the kidneys cannot get rid of enough fluid through urine and the blood becomes diluted.

Hyponatraemia can lead to:

• headaches
• blurred vision
• cramps (and eventually convulsions)
• swelling of the brain
• coma and possibly death.

For water to reach toxic levels, many litres of water would have to be consumed in a short period of time.

Hyponatraemia tends to occur in people with particular diseases or mental illnesses (for example, in some cases of schizophrenia), endurance athletes and in infants who are fed infant formula that is too diluted.

Fluid retention

Many people believe that drinking water causes fluid retention (or oedema). In fact, the opposite is true. Drinking water helps the body rid itself of excess sodium, which results in less fluid retention.

The body will retain fluid if there is too little water in the cells. If the body receives enough water on a regular basis, there will be no need for it to hold onto water and this will reduce fluid retention.

Where to get help

• In an emergency, call triple zero (000).
• The emergency department of the nearest hospital.
• Your GP (doctor).
• Dietitians AustraliaExternal Link Tel. 1800 812 942.

7 questions about why you should drink water

Health

March 20, 2017

There is a lot of talk around water: how much to drink, when to drink, what to drink and what not to drink? Lifehacker found out why we need water at all and how to consume it correctly. Eden Springs, one of the world leaders in providing offices with water and coffee*, a manufacturer and supplier of Eden** bottled water in Russia, helped answer the main questions.

Why does the body need water?

For life. On average, about 5 liters of blood circulates in an adult body. Blood plasma for 92–95% consists of water. Thanks to water, blood can perform its functions:

• deliver nutrients to the cells of organs;
• bring oxygen to the tissues from the lungs and return carbon dioxide to them;
• expel waste materials from the internal organs through the kidneys;
• ensure homeostasis (constancy and balance of the internal environment): maintain temperature, water-salt balance, hormones and enzymes;
• protect the body: white blood cells and plasma proteins circulate in the blood, which are responsible for immunity.

If there is not enough water in the body, then the mass of blood decreases, its viscosity increases. It is not easy for the heart to pump such blood. Premature wear of the heart muscle occurs, which leads to pathology up to myocardial infarction.

That is why during active sports and high loads the body needs more water.

Is it true that lack of water causes headaches?

True. Even from mild dehydration, the brain works worse.

Brain cells are more than 80 percent water, and a fifth of all blood is constantly washing it. Plus, the brain “baths” in the cerebrospinal fluid, which fills all the spaces in the spinal canal and cranium.

Water brings oxygen and glucose to the brain, which are necessary for the generation of nerve impulses, that is, for nervous activity. Water removes metabolic products and toxins from the brain.

Therefore, if there is not enough fluid, dehydration (dehydration) of the brain occurs. And with it:

• increased fatigue and distraction;
• memory impairment;
• slowing down the speed of mathematical calculations;
• negative emotions.

Dehydration has been found in people with autism, Parkinson’s and Alzheimer’s. But schoolchildren who drink water during the school day increase their academic performance.

What happens if I don’t drink enough water?

Feeling worse. In addition to a headache, other unpleasant symptoms of dehydration from the digestive and excretory systems will appear.

The work of the stomach and intestines is impossible without water. And there are several explanations for this. Water ensures the normal digestion of food and the absorption of nutrients from the intestines. If there is not enough water in the body, there will be discomfort in the abdomen and constipation.

The kidneys filter 150-170 liters of blood per day to produce 1.5 liters of urine. This means that for the normal elimination of toxins and waste substances, you need to drink at least 1.5 liters of water per day, but preferably more.

With a lack of fluid, the filtration capacity of the kidneys deteriorates, they themselves can accumulate an excess of toxic substances. Against this background, various renal pathologies can occur. One of the main medical prescriptions for kidney pathology is the recommendation to drink plenty of water to cleanse them and restore function.

When do you need more water than usual?

When you want to have a baby. The basis of seminal fluid is water. Thanks to her, the sperm goes in search of an egg, swimming through the woman’s reproductive tract until conception occurs.

The new organism also spends all nine months in the aquatic environment. The amount of amniotic fluid increases along with the increase in the size of the fetus, reaching 1,000 milliliters at birth. Waters support the fetus, protect it from infections, create conditions for growth and development.

During childbirth, water ensures normal dilatation of the cervix and facilitates the safe movement of the baby through the birth canal.

I never drink much. Will it affect me in any way?

You are more likely to look worse in old age.

Avicenna also noted that old age is dryness. In order for the skin to perform its protective function, it must maintain turgor (elasticity and firmness). Then she will be able to withstand the hot sun, withering wind or low air temperatures.

Healthy skin is 25% water and becomes wrinkled when dehydrated. This means that daily water intake is necessary to maintain its turgor. Better clean, slightly mineralized and without gas.

To maintain the health of the skin, it must be supplied with at least 2 liters of pure water per day.

What other negative effects does water scarcity cause?

Even the joints need water. If they are stiff, a person is deprived of freedom: he does not move well and can hardly cope with business. According to statistics, 30% of the population has joint diseases.

The joints are covered with cartilage. It is the slippery elastic cartilage that provides the mobility of the bone joints. Water makes up 80% of cartilage. In addition, in the articular bag surrounding each joint, there is an articular fluid for lubricating the cartilaginous surfaces. With a lack of water, they are destroyed, causing severe pain to a person.

What if I am not thirsty?

Sometimes we don’t notice when we are thirsty, and we even confuse thirst and hunger, reach for snacks when we just need to take a sip of water.

The best way to prevent dehydration and all its unpleasant consequences is to put a bottle or cup of clean, slightly mineralized water on the table and take a sip every time your eyes fall on the water.

If you realize that you are thirsty, then eliminate your thirst in time. And if not, a sip of clean water has never hurt anyone.

* Based on research conducted by Zenithinternational (specialist consultants to the food and drink industries worldwide) in 2016.
** Eden is Eden artesian water.

Why does our body need water? How much water should a person drink daily?

One of the easiest and most effective ways to improve your well-being is to simply drink plenty of water. Water is a source of vitality and energy, our body is 70% water.
However, many people are not accustomed to drinking enough water, which is necessary for their body. Luckily, there are a few simple rules you can follow to make this a habit.

Why is it important to drink water?

The human body needs water for the full functioning of all organs. Sufficient water intake contributes to the good functioning of the digestive, circulatory and nervous systems. Even mild dehydration can cause headaches, fatigue, slow reactions, and dull skin. Many people begin to feel thirsty only after severe dehydration. So if your health has worsened: you have become lethargic and inhibited, as a first aid to the body, start drinking clean drinking water.

So how much water should you drink?

Nowadays, people have a genuine interest in various topics related to a healthy lifestyle. As a result, there are many different approaches to this issue. The amount of water that a person should consume will vary depending on many factors:
– the level of intensity of metabolic processes
– age, height and weight
– environmental conditions (temperature and humidity)
– health status (medication use)
– quantity and quality of food and drink consumed

For many years, doctors have recommended drinking 8 glasses of water a day. This advice is very easy to remember. According to research, on average, women should drink 2.7 liters of water, including water from all food and drink, and men 3.7 liters. But according to statistics, the main source of water in the human body (up to 80%) is still drinks.

There are also two different opinions on the issue of drinking caffeinated beverages: some believe that such drinks should not be included in the total amount of water intake, others hold the opposite opinion. Theoretically, if you were to eat plenty of fresh vegetables and fruits and your actual water intake is very low, you would still avoid dehydration.

How do you make sure you’re drinking enough water?

The easiest way to make sure you’re drinking enough water is to look at the color of your urine. If it is light or light yellow, then everything is normal. If the color is darker, then you need to consume more water. To control yourself, it is enough to always have a glass of the same volume on hand, for example 250 ml.