Water is defined as an essential nutrient because it is required in amounts that exceed the body’s ability to produce it and this is because all biochemical reactions occur in water.
Water accounts for 50–80% of body weight, depending on lean body mass. The relative mass of water decreases in both men and women with age. Human requirements for water are related to metabolic needs and are highly variable. Solid foods contribute approximately 20% of total water intake or about 700–800 mL. The remainder of the dietary intake comes from free water and/or other fluids.
Getting enough water every day is important for your health. Drinking water can help our body in so many ways. Let’s take a look at some these ways
1. Water Protects Your Tissues, Spinal Cord, and Joints
Water does more than just quench your thirst and regulate your body’s temperature; it keeps the tissues in your body moist. You know how it feels when your eyes, nose, or mouth gets dry? Keeping your body hydrated helps it retain optimum levels of moisture in these sensitive areas, as well as in the blood, bones, and brain. In addition, water helps protect the spinal cord, and it acts as a lubricant and cushion for your joints.
2. Water Helps Your Body Remove Waste
Adequate water intake enables your body to excrete waste through perspiration, urination, and defecation. Water helps your kidneys remove waste from your blood and keep the blood vessels that run to your kidneys open and filter them out. Water is also very important for helping prevent constipation.
3. Water Aids in Digestion
Water is important for healthy digestion because it helps break down the food you eat, allowing its nutrients to be absorbed by your body. After you drink, both your small and large intestines absorb water, which moves into your bloodstream and is also used to break down nutrients.
4. Water Prevents You From Becoming Dehydrated
Your body loses fluids when you engage in vigorous exercise, sweat in high heat, or come down with a fever or contract an illness that causes vomiting or diarrhea. If you’re losing fluids for any of these reasons, it’s important to increase your fluid intake so that you can restore your body’s natural hydration level. Research has shown that dehydration causes memory loss, decreased attention, and reduced energy levels in our body. So if you ever feel foggy headed, try taking a sip of water. This is because 75 percent of the brain is made up of water and once dehydration sets in, there would be an electrolyte imbalance and this would result in the body not functioning properly.
5. Water Keeps Your Cardiovascular System Healthy
Water is a huge part of your blood. (For instance, plasma, the pale yellow liquid portion of your blood, is about 90 percent water). If you become dehydrated, your blood becomes more concentrated, which can lead to an imbalance of the electrolyte minerals it contains (sodium and potassium, for example) and these electrolytes are necessary for proper muscle and heart function.
6. Water Can Help You Eat Healthier
It may be plain, but it’s powerful. Water may help fill you up, especially if you drink it before eating a meal and this can be helpful in watching your calories and what you eat.
So how much water do you need daily?
The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:
About 15.5 cups (3.7 liters) of fluids a day for men
About 11.5 cups (2.7 liters) of fluids a day for women
These recommendations cover fluids from water, other beverages and food. About 20% of daily fluid intake usually comes from food and the rest from drinks. You’ve probably heard the advice to drink eight glasses of water a day. That’s easy to remember, and it’s a reasonable goal. Most healthy people can stay hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than eight glasses a day might be enough. But other people might need more.
You might need to modify your total fluid intake based on several factors: Exercise, Environment, Overall health, Pregnancy and breast-feeding.
How do I know if I’m drinking enough?
Your fluid intake is probably adequate if:
- You rarely feel thirsty
- Your urine is colorless or light yellow
- Your doctor or dietitian can help you determine the amount of water that’s right for you every day.
To prevent dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It’s a good idea to drink a glass of water:
- With each meal and between meals
- Before, during and after exercise
- If you feel thirsty
Now here are some easy ways to enjoy drinking water if you find it as too plain so as to make a healthier drink choice that still tastes good,
- Add slices of lemon, lime or orange. They add refreshing taste and make your glass look inviting.
- Infuse water with fresh berries, pineapple or melon. Or freeze bits of fruit in ice cube trays for a more subtle flavor and an interesting look.
- Slice cucumbers and add to water for a fresh, clean taste.
- Enhance water with fresh mint leaves or ginger
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