The Importance of Water
The quality of water consumed each day is essential to the general working of the biological system. This is why it is important to drink water of a quality & balanced mineral composition, free from chemical and microbiological contaminants.
- Drink at least 8 glasses of water per day - it is the well-balanced way.
- The distribution of water throughout the body is the result of a steady equilibrium. All water lost must be replaced
- The water intake is estimated at 3 litres per day minimum and is divided between endogenous supplies (water produced by the body) and external supplies (drinking water and water contained in food). It is advisable to drink at least 1.5 litres in addition to the water provided by food.
- Water is lost through extra-renal losses, such as perspiration or breathing and adrenal losses through the digestive system.
Water
The human body contains over 60% water. Although water itself does not provide energy, it is essential to all cells and processes that do provide energy.
However water is essential to all cells and processes that do provide energy.
FUNCTIONS OF WATER:
In the body:
- vital nutrient to the life of every cell
- solvent
- carrier:
- Distributes nutrients and other essential elements to the various body organs
- Removes waste products
- reactant in the body’s biochemical reaction
- thermo-regulator: our health and well-being depend on keeping our body temperature within a very narrow range
- shock absorber
- lubricant around joints
In food:
- Water lubricates food for easy swallowing
- Softens and makes food edible in cooking
- Facilitates blending of ingredients
Water intake and loss
We get our daily intake of water not only from drinks, but also from food and metabolic water. Metabolic water is produced during the body's process of breaking down energy nutrients such as fat and carbohydrates.
We lose water through our skin by sweating, our kidney in the form of urine, our lungs by respiration, and our intestines in the form of faeces.
So how much water should we drink?
At least 8 glasses a day!!
However this depends on many things such as:
Age:
Infants have special water requirements as:
- They cannot communicate thirst
- They have immature kidneys which results in more water loss than adults
- Their surface-to-volume ratio is larger than adults, allowing for greater water loss than adults
Elderly People need to monitor intake carefully to prevent dehydration because:
- Their sensation of thirst diminishes
- The concentration capacities of the kidneys are impaired
Natural Physical State:
Pregnant women need more water to maintain their increased blood volume and to provide the amniotic fluid which the fetus swims. (Even after birth women water needs are still high as lactation demands increased fluid intake for production of breast milk)
Advice
Water is essential counteract the negative effect of dehydration on performance and health. Therefore drink water
Before exercise to be adequately hydrated
During exercise to regulate temperature and replace fluid losses
After exercise to recover complete hydration
Dehydration
Dehydration is caused by either an inadequate fluid intake or an excessive fluid loss.
When you feel thirsty, dehydration has already taken place to a more or less important degree.
Percentage of body weight loss observed effect:
- ‹1% No effect
- 1-2% Thirst, tiredness, headaches, decrease of alertness
- 2-3% Strong thirst, muscles drop in strength and endurance
- 3-4% Dry mouth, dark coloured urine
- 4-6% Difficulty in concentration, headaches
- 6-8% Tingling and numbness, confusion, risk of collapse
- 20% Death
Advice
You can prevent dehydration by maintaining appropriate water intake to match the body’s fluid losses.
This is vital especially for people who are at risk of dehydration:
- Infants, young children
- Sportspeople,
- And the elderly (dehydration is a reliable predictor of increased frailty and deterioration of mental performance)
