Water

Water is everywhere, and for a good reason! We use it for recreation, transportation, and hygiene. Most importantly, however, water maintains our ability to function and has many important roles in our bodies.

Why it’s Important

Water is among the most important substances for our health. After all, we are made mostly of water, and it would take only about two days without water to end our lives.   There are many functions of water in our bodies, almost too many to list here. Some of them include:

·         Blood pressure maintenance

·         Elimination of wastes through urine

·         Energy production from food

·         Food digestion

·         Joint cushioning

·         Body temperature maintenance

·         Metabolism maintenance

·         Immune function

Water Balance

Much like the energy balance I talked about earlier, there is a water balance in our bodies that must be maintained. Each day we lose water through sweat, urine, feces, and respiration.

Daily water loss:

·         Respiratory/metabolic =800 mL

·         Urine = 500 mL

·         Feces = 200 mL

·         Minimal sweat: 100 mL

We must replenish all the water lost in a day in order to maintain a neutral water balance. This neutral balance will maintain our basic health and wellbeing. If water is not replenished daily, dehydration will eventually occur.

Dehydration is nothing to take lightly especially if you are an active person. Here are some symptoms of dehydration:

To prevent dehydration:

·         Drink before you are thirsty

·         Drink small amounts often throughout the day

·         Use your urine color as a hydration status; keep it clear or light yellow

·         Drink 2 cups water  per caffeinated or alcoholic beverage

Water toxicity, or hyponatremia, is caused by drinking too much water too quick. This causes diluting of important electrolytes in our body that regulate our heart beat and our nerve function. This is a very dangerous condition but occurs far less frequently than dehydration. To avoid water toxicity drink small amounts of water often throughout the day, instead of all at one time.

Sources

There are a number of ways to level your water balance throughout the day. Of course water is a great way to stay hydrated, but you can also drink non-caffeinated, non-alcoholic beverages throughout the day, as well as eat foods that are high in water. This includes most fruits and vegetables, (especially melons, oranges, tomatoes, celery, cucumber, and squash), soups, and yogurt.

Requirement

The average adult should drink 8-10 eight oz glasses of water per day. This amount of water is for the average adult, which means that everyone has a different requirement, based on how much water you lose in a day. Physical activity, time spent in extreme heat, and sickness involving vomiting or diarrhea all increase your fluid requirement for that day. Be mindful of your fluid balance throughout the day and adjust your intake accordingly. When in doubt refer to the dehydration prevention tips above.

Hydration Tips

·         Carry a water bottle throughout the day

·         Have a beverage with every meal

·         Include fruits and vegetables in meals throughout the day

·         Eat melon after a workout

·         Carry a water bottle during workouts greater than 30 minutes

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