On an average, our human body consists of 60% water. Water in our body is residing in our cells. If 60% of the body is made up of water, one can imagine what adequate and inadequate consumption of water can do to our body’s health. Yes, only the habit of drinking adequate water (keeping the body hydrated) can solve most of your health problems. Read on how?
According to Nestle Health Hydration Company, The total amount of water in our body is found in three main locations: within our cells (two-thirds of the water), in the space between our cells and in our blood (one-third of the water). For example, a 70-kg man is made up of about 42L of total water.
- 28 liters is intracellular water
- 14L is found in extracellular fluid of which
- 3L is blood plasma,
- 1L is the transcellular fluid (cerebrospinal fluid, ocular, pleural, peritoneal and synovial fluids)
- 10L is the interstitial fluid (including lymph), which is an aqueous medium surrounding cells.
Water not only forms major parts of our body, it carries out important functions also.
Why adequate Hydration is Important?
- For good blood circulation
- For delivering nutrients to cells
- For well-hydrated muscles
- For smooth contraction and relaxation of muscles
- For maintaining body temperature
- For Brain to function by delivering oxygen, and other nutrients
- For fat loss and muscle gain
- For lubrication eg. saliva and joints
- For less wear and tear
- For anti-aging, it prevents muscle loss, maintain immunity, flush out toxins
Remember: Thirst is a late indicator of dehydration
According to Mayo Clinic, The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:
- About 15.5 cups (3.7 liters) of fluids 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 percent of daily fluid intake usually comes from food and the rest from drinks.
What if we drink inadequate water?
- Blood flow is affected in different parts of the body. Blood is more than 90 percent water; therefore, if water is in short supply, blood can become thicker and increased blood pressure.
- Water is essential for the kidneys to function.The leading cause of kidney stones is a lack of water; they are commonly reported in people who do not drink the recommended daily amount of water. As well as complicating Urinary tract infections (UTIs), research has suggested that kidney stones also increase the risk of chronic kidney disease.
- When dehydrated, airways are restricted by the body in an effort to minimize water loss, potentially making asthma and allergies worse.
- The skin can become more vulnerable to skin disorders and premature wrinkling.
- The bowel needs water to function correctly. If dehydrated, digestive problems and constipation can become an issue. Dehydration can lead to an overly acidic stomach, which makes heartburn more common and can encourage the development of stomach ulcers.
- Cartilage, found in joints and the disks of the spine, contains around 80 percent water. If dehydration is ongoing, joints can become less good at shock absorption, which leads to joint pain.
- Dehydration can affect brain structure and function. If dehydration is prolonged, cognitive ability is impaired.
- Blood thickens and flows to the skin, muscles, brain, and the rest of the body reduces.
- Blood pumped in one heartbeat reduces and heart rate increase to compensate.
- Energy production slows down
- Early muscle fatigue.
- Slow down the release of energy from carbohydrate, proteins, fat, and creatine.
- Vital organs and tissues are damaged.
- Muscle cramps.
- Dizziness and hallucination.
- The body cannot grow muscle or burn fat.
Obesity and Water:
Water has no calories and is to be privileged as the first source of hydration when you want to manage your weight.
From various research reports, The Health Hydration Company reports,” In addition, preliminary research among overweight adults who are dieting as part of a healthy lifestyle, suggests that drinking water as the first source of hydration would result in weight loss.
Combined with physical activity, drinking water would also help to increase fat oxidation. Intervention studies conducted at school showed that schoolchildren who are drinking water as the first source of hydration would stabilize their weight.
How to drink more water?
Well, there are tricks and habits which you can make you drink more water daily. But now enough of reading, let’s see the video. 10 ways to drink more water. Even if you ignore the sponsored message, the tricks recommend in the video are worth adopting.
Remember: Water influences the health of every part of your body. Less water means diseased body, adequate water means a healthy body and happy cells. It is as simple as that.
“Drinking water is like washing out your insides. The water will cleanse the system, fill you up, decrease your caloric load and improve the function of all your tissues.” Kevin R. Stone