Water is an essential nutrient that our body requires every day. Without water human life cannot be sustained. Water deprivation kills faster than lack of any other nutrient. People do not think of water as a nutrient and don’t realize the important role of water in the body functions.
Water facilitates the transportation system of the body. It is the medium by which all the other nutrients and other essential elements are distributed to every part of the body. Water also transports the waste from the body.
The body looses water all day long. Water is lost through evaporation of sweat which keeps the body cool. Body also looses water in the form of sweat during exercise and vigorous physical activity. It is also lost as urine which accounts for three quarters of the body water loss. Infrequent urination or dark yellow urine indicates dehydration and means that we should consume more water.
Water comes from a variety of sources. All beverages, juices and fluids we consume are sources of water for our body. Even solid food contains water. Vegetables such as cucumber, lettuce and celery may have up to 90% water. Protein rich food such as meat and fish could contain two-thirds to one half of their weight of water. Even carbohydrates like grains, although do not appear to be watery could contain water as much as one third of their weight. Fats such as butter or margarine contain very little water. Some water may come from within our body because of energy metabolism but the amount is insignificant.
Although juices, milk and beverages increase fluid intake but plain water is the best source. Most beverages contain some sugar, natural or added, this will have an effect on our body weight. But plain water does not contain anything that will alter the body structure.
Water in the body tissues acts as a lubricant and defends the body from shock. Water layer present in the sensitive organs like brain, eyes and spinal code protect these organs. Water is present in saliva, mucus and digestive fluids. Water in the saliva acts as a lubricant to swallow the food and lets us experience the taste of food.
When we drink water, it gets into the blood stream and thins the blood. Without adequate water the blood gets concentrates and can lead to blood clot. Heart attack and stroke are often associated with blood clot. Water also loosens and gets rid of the phlegm when we have cough and cold. Drinking plenty of water will help in eliminating kidney stones. Those who have kidney stones should avoid drinking mineral water as it may worsen the condition.
The body maintains a reserve of water. Only if the reserve requirement is met the brain will send the message to the kidney to expel the urine. If urine is not expelled regularly the toxins in the body will not be eliminated and there will be a buildup of toxins.
Water helps in the bowel function. Particularly in warm climate if we do not consume adequate amount of water we may get kidney stones. If muscle cells do not have adequate water, they may not function properly. Drinking plenty of water helps in building the muscles. Water lubricates joints and keeps them healthier and stronger. Water can eliminate constipation problem and reduce the risk of colon and bladder cancer by diluting cancer causing agents in the urine.
By drinking plenty of water one can reduce weight because it suppresses hunger. It also eliminates unwanted substances from the body.
Some claim that drinking too much of water can cause health problems. Excessive consumption of water will make the kidneys to over work and in the long term cause kidney problems. Excessive water can also result in depletion of salt from the body. This may lead to hyponatraemia and brain swelling.
Often we hear people saying “drink eight 8-ounce glasses of water every day”. Probably this became popular because it is easy to remember ‘8x8’. This is about 1.9 litres of water. Normally our body requires 1.2 litres of water daily. Women require slightly lower amount of water.
A person spending 8 hours or more in an air-conditioned office will not lose as much water as a person doing work outdoor involving high physical activity. The latter type should consume another 2 to 4 glasses water to avoid dehydration.
During sleep our body gets dehydrated. So, we should sip a glass of water as soon as we wake up. It is better if this first glass is little warm. We can drink water throughout the day at regular intervals. If we consume too much water just before going to bed, it may interfere with the sleep. Feeling of tiredness and migraine, even without other symptoms, may indicate dehydration. It would help to sip one or two glasses of water. If this feeling does not go off then it will be due to some other reasons and may require medical assistance.
When standing up suddenly from a sitting position we may feel dizzy. This is due to blood rushing to the legs and reducing the supply of the blood to the brain, resulting in a sudden drop in blood pressure amounting to at least 20 mm Hg or diastolic blood pressure of at least 10 mm Hg. This may be a condition known as orthostatic hypotension (postural hypotension or orthostasis). This will be more prevalent among those having diabetes. Drinking one or two glasses of water will help.
For an over view of Nutrition visit this page in this blog.
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| Water |
Water facilitates the transportation system of the body. It is the medium by which all the other nutrients and other essential elements are distributed to every part of the body. Water also transports the waste from the body.
The body looses water all day long. Water is lost through evaporation of sweat which keeps the body cool. Body also looses water in the form of sweat during exercise and vigorous physical activity. It is also lost as urine which accounts for three quarters of the body water loss. Infrequent urination or dark yellow urine indicates dehydration and means that we should consume more water.
Water comes from a variety of sources. All beverages, juices and fluids we consume are sources of water for our body. Even solid food contains water. Vegetables such as cucumber, lettuce and celery may have up to 90% water. Protein rich food such as meat and fish could contain two-thirds to one half of their weight of water. Even carbohydrates like grains, although do not appear to be watery could contain water as much as one third of their weight. Fats such as butter or margarine contain very little water. Some water may come from within our body because of energy metabolism but the amount is insignificant.
Although juices, milk and beverages increase fluid intake but plain water is the best source. Most beverages contain some sugar, natural or added, this will have an effect on our body weight. But plain water does not contain anything that will alter the body structure.
Benefits of Drinking Water
Water in the body tissues acts as a lubricant and defends the body from shock. Water layer present in the sensitive organs like brain, eyes and spinal code protect these organs. Water is present in saliva, mucus and digestive fluids. Water in the saliva acts as a lubricant to swallow the food and lets us experience the taste of food.
When we drink water, it gets into the blood stream and thins the blood. Without adequate water the blood gets concentrates and can lead to blood clot. Heart attack and stroke are often associated with blood clot. Water also loosens and gets rid of the phlegm when we have cough and cold. Drinking plenty of water will help in eliminating kidney stones. Those who have kidney stones should avoid drinking mineral water as it may worsen the condition.
The body maintains a reserve of water. Only if the reserve requirement is met the brain will send the message to the kidney to expel the urine. If urine is not expelled regularly the toxins in the body will not be eliminated and there will be a buildup of toxins.
Water helps in the bowel function. Particularly in warm climate if we do not consume adequate amount of water we may get kidney stones. If muscle cells do not have adequate water, they may not function properly. Drinking plenty of water helps in building the muscles. Water lubricates joints and keeps them healthier and stronger. Water can eliminate constipation problem and reduce the risk of colon and bladder cancer by diluting cancer causing agents in the urine.
By drinking plenty of water one can reduce weight because it suppresses hunger. It also eliminates unwanted substances from the body.
Too Much of Water
Some claim that drinking too much of water can cause health problems. Excessive consumption of water will make the kidneys to over work and in the long term cause kidney problems. Excessive water can also result in depletion of salt from the body. This may lead to hyponatraemia and brain swelling.
How Much Water?
Often we hear people saying “drink eight 8-ounce glasses of water every day”. Probably this became popular because it is easy to remember ‘8x8’. This is about 1.9 litres of water. Normally our body requires 1.2 litres of water daily. Women require slightly lower amount of water.
A person spending 8 hours or more in an air-conditioned office will not lose as much water as a person doing work outdoor involving high physical activity. The latter type should consume another 2 to 4 glasses water to avoid dehydration.
When to Drink Water
During sleep our body gets dehydrated. So, we should sip a glass of water as soon as we wake up. It is better if this first glass is little warm. We can drink water throughout the day at regular intervals. If we consume too much water just before going to bed, it may interfere with the sleep. Feeling of tiredness and migraine, even without other symptoms, may indicate dehydration. It would help to sip one or two glasses of water. If this feeling does not go off then it will be due to some other reasons and may require medical assistance.
When standing up suddenly from a sitting position we may feel dizzy. This is due to blood rushing to the legs and reducing the supply of the blood to the brain, resulting in a sudden drop in blood pressure amounting to at least 20 mm Hg or diastolic blood pressure of at least 10 mm Hg. This may be a condition known as orthostatic hypotension (postural hypotension or orthostasis). This will be more prevalent among those having diabetes. Drinking one or two glasses of water will help.
For an over view of Nutrition visit this page in this blog.
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