Water
3min read
The body is made up of approximately 55 to 75 per cent 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 lungs, skin, urine and feces. Water is needed 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 byproducts of the body’s metabolism, helps to flush out toxins, regulate body temperature through sweating, lubricate and cushion joints and carry nutrients and oxygen to the body’s cells, just to name a few.
The loss of body water through urination is greatly increased by the ingestion of caffeinated and alcoholic beverages. These drinks have a diuretic effect, meaning they stimulate the kidneys to excrete more urine. Not only do we lose water, we also lose water-soluble vitamins, such as vitamin C, vitamin B (thiamine) and other B complex vitamins. For every caffeinated or alcoholic beverage, you drink, you need to add an additional glass of pure water.
A diet containing lots of fruits and vegetables will supply about 4 cups of water per day. Even with a diet high in fruits and vegetables, it is still necessary to drink an additional 6 to 8 cups (1500-2000ml) of water per day to supply enough water to meet the body’s daily needs.
Dehydration occurs when the water content of the body is too low. This is easily fixed by increasing fluid intake. Symptoms of dehydration include headaches, lethargy, mood changes and slow responses, dry nasal passages, dry or cracked lips, dark-colored urine, weakness, tiredness, confusion and hallucinations.
Approximately six to eight glasses of a variety of fluids should be consumed each day. More than eight glasses may be needed for physically active people, children, people in hot or humid environments, and breastfeeding women or even if you weigh a certain amount. Less water may be needed for sedentary people, older people, people in a cold environment or people who eat a lot of high-water content foods.
Water has however, been replaced inmost diets by soft drinks and other sugar sweetened refreshments. Keep in mind that water is healthier and necessary for leading yourself towards a better health and longevity.
Research has proven that over 2/3 of adults don't get the water they need on a daily basis. By drinking water on a regular basis, you can replenish your body and keep it well hydrated and functioning as it should be.
A majority of us wait until we are thirsty before we drink water. Keep in mind, this way isn't a reliable gauge of the water needs for the body. By the time you are thirsty you have already lost two of more cups of the body's water supply. Therefore, drinking water regularly is much better than simply waiting until you are thirsty.
This may mean bottles around the house or work, timers on your phone or challenges per week/month rather than days. It may take some time for the body to adjust to the hydration levels for it to retain the liquid without needed to go to the toilet and for the muscle to adapt to the level of hydration.
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Basic guidelines would be
1-3 cups of water from food (250-750ml)
(250-1250ml) 1-5 cups from additional sources like protein shakes, juices, tea or coffee, sports drinks/electrolytes
The rest should be water which is 5-8cups which is (1250-2000ml)