Water is the source of all life. Water accounts for roughly 70% of our body weight or two-thirds of our total weight. Water is found in 83 percent of our blood, 76 percent of our muscles, 80 percent of our brain, 79 percent of our lungs, and 20 percent of our bones. Water is essential for the proper functioning of all bodily functions.
You must drink water to replace the fluids lost through urine, sweating, stools, and breathing. Fluid loss is exacerbated by exercise, illness, and living in a warm climate. You will become dehydrated if your water intake does not match your output. Water is also an excellent choice for replacing lost body fluids because it contains no fat, sugar, calories, or carbohydrate.
It is critical to drink enough water to regulate body temperature, transport nutrients to all cells, digest food, and flush toxins from the body. It also aids in the regulation of internal body temperature through sweating and respiration. It absorbs shock for the brain, spinal cord, and fetus. Water keeps the body’s tissues hydrated and the skin soft and supple.
Inadequate water intake or increased water loss from the body can result in giddiness, kidney disease, electrolyte imbalance, anemia, increased cholesterol, constipation, and even mental confusion.
What is the Daily Water Intake Recommendation?
It is recommended that an adult consume at least eight glasses of water per day.
These guidelines address fluid intake from water, other beverages, and food. Examine your urine if you are unsure about your hydration level. If it’s clear, your body is well-hydrated. You’re probably dehydrated if it’s dark yellow and has a strong odor.
The first official recommendation regarding water intake was issued in 2004. The Institute of Medicine recommends that adult men and women consume 3.7 and 2.7 liters of water per day, respectively.
However, if you engage in strenuous exercise, sweat profusely in hot weather, get a fever, contract an illness that causes vomiting or diarrhea, or have diabetes, your water loss increases, and it is critical to increasing your fluid intake to compensate for body’s natural hydration levels. Around 80% of the total daily water should be obtained from beverages such as water, juices, milk, tea, coffee, and the remaining 20% from food sources.
What Happens If You Are Dehydrated?
Dehydration occurs when your body loses water without replacing it. Mild dehydration is easily treated, but if it progresses to extreme levels, it can be fatal and necessitates immediate medical attention.
Cells shrink at the cellular level as water is borrowed from the cells to maintain other vital components such as the blood. The brain causes an increase in thirst sensation. Extreme thirst, irritability and confusion, sunken eyes, dry skin, low blood pressure, rapid breathing, dark urine, rapid heartbeat, fever, and unconsciousness are all symptoms of severe dehydration. Infants are especially susceptible to dehydration.
The Dangers of Dehydration
If your body loses one to two percent of its total water content, you will experience thirst, dry mouth, decreased urine volume, fatigue, muscle cramps, and possibly a mild headache and dizziness. According to studies, even a 1% dehydration affects your mood, attention, memory, and motor coordination. Dehydration causes the fluid in the brain tissues to decrease, reducing brain volume and temporarily affecting cell function.
As your body’s water content decreases, your blood becomes more concentrated, causing your kidneys to retain water and produce less urine.
The thicker your blood becomes, the harder the heart has to work to pump it to keep your blood pressure stable. At this point, putting more strain on your dehydrated body, such as exercising or being exposed to extreme heat, may cause you to faint or collapse.
Why Is It Important to Drink Enough Water Every Day?
Maintaining Body Fluid Balance – Water transports oxygen, nutrients, and hormones throughout the body and also serves as a medium for the removal of toxins, dead cells, and waste material. The posterior pituitary gland secretes the antidiuretic hormone, which controls how much water is excreted as urine. When the body’s water levels are low, the brain activates a thirst mechanism.
Maintaining a Normal pH- The human body has a pH range of 7.35-7.45. An acidic shift can cause illness and the inability of the body to absorb essential nutrients. By drinking plenty of water, you can achieve a normal pH range.
Maintains Kidney Health – When you drink enough fluids, your urine will be light in color and odorless. When your fluid intake is reduced, your urine becomes concentrated and dark yellow with a strong odor. The kidneys are crucial in the removal of toxins from the body. Reduced water intake leads to an increase in waste toxins such as blood urea nitrogen. You may also be at risk of developing kidney stones if you drink less water regularly.
Maintains Your Body’s Slimness- A decrease in water intake leads to an increase in fat deposits, whereas an increase in water intake aids in the reduction of fat deposits. Water naturally suppresses appetite and aids the body’s metabolization of stored fat. Also, in many people, the thirst mechanism is so weak that it is frequently confused with hunger. According to a study conducted at the University of Washington, one glass of water can satisfy nearly 100 percent of dieters’ hunger pangs. Fruits and vegetables with a high water content help you feel fuller for longer. Water-rich foods, such as fruits, vegetables, and leafy greens, help you feel fuller faster and hydrate your body.
Drinking enough water plumps up the skin and acts as a protective barrier against excess fluid loss, giving the skin a youthful appearance. Dehydrated skin becomes flaky, dry, and wrinkled.
Boosts the Immune System- When a bacterium, virus, or other foreign particle enters the body, specialized cells such as white blood cells and lymphocytes attack it and aid in disease prevention. Only when the body is well-hydrated can these cells function at their best.
Maintains Normal Bowel Function- Adequate fluid and fiber intake are required to keep your bowel functioning normally. Water aids in the removal of toxins from the body, particularly from the digestive tract. The large intestine pulls water when there is insufficient fluid in the tissues.
Muscle Fatigue- Muscle fatigue can be caused by a low fluid and electrolyte level in the muscle cells. According to the American College of Sports Medicine, you should drink 17 ounces (500 ml) of fluid two hours before exercise. Drink fluids at regular intervals during exercise to replace the fluids lost through sweating.
Improves Blood Circulation- Water is necessary for proper blood circulation throughout the body. Water maintains the proper viscosity of blood and plasma, and increased oxygen levels give you more energy. Water can significantly reduce the risk of cardiovascular disease.