Water is the most vital nutrient in the body. Although a person can survive several weeks without food, the body cannot live more than a few days without water.
Water constitutes 55-60% of you body weight, and all of your body’s cells depend on it. Your blood is 83% water, muscles 75% water, brain 74% water, and your bones 10% water. Water transports nutrients throughout the body via the blood, and eliminates waste by carrying it away from cells. Through seat, it functions as the body’s natural thermostat, maintaining body temperature. Also, water lubricates joints and is essential for digestion and proper organ functioning.

Fluid Requirements

To maintain optimal health, it is important to consume at least 8-10 cups of water daily. Drinking water and eating a variety of foods is the best way to meet your fluid needs. Many foods contain water: fruits and vegetables are water; meat, fish and poultry are 50-65% water; and breads are 35% water. An average adult loses 2 -2 1/2 quarts of water every day. Breathing alone uses up to 1/3 of a quart daily, while two quarts can be lost through perspiration and body waste.
Thirst is the body’s natural signal to alert you of its water needs. This system in imperfect, however, because strenuous exercise can alter the body’s thirst mechanism. It is a good idea to make a habit of drinking water at regular intervals throughout the day, even if you do not feel thirsty.

An adequate intake is especially important for the physically active who may lose significant amounts of water through sweat. Before, during, and after exercise you should drink several glasses of water. Remember, that most of the weight lost during an intensive exercise session is fluid, not fat. If you are exercising continuously and intensely for longer than an hour, choose a sports drink which contains 4 to 8% carbohydrates and some electrolytes. After one hour, your body needs the extra carbohydrates for energy, and the sodium in the drink enhances fluid consumption and retention.

 

Tips on Water

• Have a glass or two of water after drinking beverage containing caffeine, such as coffee, tea, chocolate drinks, and some soft drinks. The caffeine in these fluids acts as a diuretic which dehydrates your body.

 

• Realize that the recommendation of 8-10 cups of water a day is an average value. Your need for water varies depending on activity level, climate, temperature, and types of food and beverages consumed.

 

• Drink a glass of water with every meal. Ask for water at restaurants if it is not served.

 

• Carry a water bottle with you. Drink often while sitting in class and studying in your room.

It all boils down to this — plain water is the ideal beverage — no calories, inexpensive, and readily available.

A Few Facts about Water

Adequate water consumption is one key to a healthy body. Every living cell in your body depends on it for nourishment, elimination of waste, insulation, and cooling. Unfortunately, many people do not realize the importance of adequate fluid intake.

 

• Muscle cramps during exercise are frequently the results of too little blood and oxygen circulating to the muscles due to an inadequate intake of fluid. Without fluids, the body cannot produce the sweat necessary for evapative cooling to lower body temperature. Heat stroke, due to dehydration, is caused by insufficient circulation of blood transporting heat from the muscle to the skin’s surface to be dissipated.

 

• Beverages such as coffee, tea, colas, and chocolate drinks that contain caffeine can actually dehydrate the body. Caffeine is a diuretic and causes the body to lose more fluids through frequent urination. In fact, within a few hours of drinking a caffeinated beverage, 50% of it will be eliminated our of your body.

 

• In most situations, plain water is the best thirst quencher. Cool water—about 60’F—is best. Not only is it more palatable at this temperature, but it leaves the stomach more rapidly, and is available to the body sooner. Athletes who train intensely and continuously for longer than one hour may benefit from drinking a sports beverage with 4-8% carbohydrates and some electrolytes.

 

• There is the same amount of water on Earth today as there was 3 billion years ago.

 

• Three percent of the water on Earth is freshwater and only 1 % is available for human consumption.