Water benefits health
“Water is the only drink for a wise man.” Henry David Thoreau
It is only natural to desire water when thirsty. According to Albert Szent-Gyorgyi, “Water is life's mater and matrix, mother and medium. There is no life without water.” Approximately 70% of our body is water.
Body part |
Percentage water |
Brain |
70% |
Bones |
50% |
Muscle |
73% |
Fat |
25% |
Blood |
92% |
In simple terms, thirst can be described as a brain signal to alert us that the water volume in our bodies is below optimum functioning level and needs replenishing. Water is so essential to our bodies, that without it we would die in a few days. It is possible to remain without food approximately 3 to 4 times longer, than we would without water.
If water is so essential to our being, then why would so many of us rather drink a soda, beer or any other beverage for that matter other that water?
It is because we have been programmed and brainwashed by the media into buying their products. Advertisements are seen on the television, showing people choosing a cold sprite, coke or beer, when they could have a healthy cool glass of refreshing water.
Soda drinking is one of the worst things we can do to our bodies when thirsty because we are only jam-packing our bodies with unhealthy sugars when it has specifically asked for water. There are so many complications and diseases which can arise from this dangerous habit. The main concern of these commercial companies is that of making money by whatever means, and it doesn’t matter if it is at the cost your health.
It is your duty to care for your health and prolong the life which God has given you.
But I don’t feel for water when I’m thirsty.
Mind over matter my friend. Will you allow your cravings to dictate your life or will you make the conscious effort to dictate the path that you follow?
The only reason why you would want anything other than water when thirsty is simply a taste your body has acquired because of your unhealthy habits.
The functions of water in the body
Water is as essential to the body just as much as fuel is important to a vehicle. Water occupies essentially every space within and between body cells and is involved in every body function.
Water:
- Provides shape and structure to cells. About 2/3 of the body’s water is located within its cells. Muscle cells have a higher concentration of water than fat. (refer to the table above) Men generally have more muscle mass that women and, therefore, generally have a higher percentage of body water.
- Regulates body temperature. Because water absorbs heat slowly, the large amount of water contained in the body helps to maintain body temperature despite changes in environmental temperature. Evaporation of water (sweat) from the skin, help cools the body.
- Water forms the base for saliva.
- Aids in the digestion of and absorption of nutrients. Approximately 7 to 9 L of water is secreted in the gastrointestinal tract daily to aid in digestion and absorption. Except for the approximately 100ml of water excreted through the feces, all of the water contained in the gastrointestinal secretions (saliva, gastric secretions, bile, pancreatic secretions, and intestinal mucosal secretions) is reabsorbed in the ileum and colon.
- Transport nutrients and oxygen to cells. By moistening the air sacs in the lungs, water allows oxygen to dissolve and move into blood for distribution throughout the body. Approximately 92% of blood plasma is water.
- Serves as a solvent for vitamins, minerals, glucose, and amino acids. The solvating property of water is vital for health and survival.
- Participate in metabolic reactions. For instance, water is used in the synthesis of hormones and enzymes.
- Eliminates waste products. Water helps to excrete body waste through urine, feces and expirations.
- Is a major component of mucus and other lubricating fluids. As such, it reduces friction in joints where bones, ligaments and tendons come in contact with each other and it cushions contacts between internal organs that slide over one another.
Sources of Water Loss |
Average Amount Loss(mL/d) |
Perspiration |
450-900 |
Exhalations |
350 |
Urine |
500-1400 |
Feces |
150 |
Total |
1450-2800 |
Water is lost from our bodies through perspiration, exhaling of carbon-dioxide, urine and feces. The body needs to excrete a minimum of 500 mL of urine daily to rid itself of metabolic wastes. Through the above bodily processes, the minimum daily total fluid output from our body is approximately 1500 mL. Vomiting, diarrhea, and fever increase the loss of water from our bodies.
To maintain water balance we should drink as much water as we have lost.
Next to oxygen, water is the element most essential for survival. Dr. Howard Flaks who practices Internal Medicine in Beverly Hills, California says, "By not drinking enough water, many people incur excess body fat, poor muscle tone and size, decreased digestive efficiency and organ function, increased toxicity in the body, joint and muscle soreness and water retention."
A lack of sufficient water in the body can lead to other disorders and diseases such as colon cancer, constipation, bladder cancer, thermal injuries, fistulas, uncontrolled diabetes, hemorrhage and certain renal disorders. For those who don’t drink enough water, the body may retain water to compensate, which in turn will keep your weight up.
Tips on drinking water
It is recommended that we drink 8 to 10 glasses of water per day. Others argue that one cup for every 20 pounds of body weight will maintain water balance.
- Make a habit of drinking water. Don’t substitute water with beverages such as juice, soda, tea, coffee or alcohol. These have an effect on the body which encourages urination, resulting in a greater loss of water.
- High soft drink consumers tend to have lower intakes of vitamin A, vitamin D, riboflavin, and phosphorus, which can all lead to deficiency diseases.
Your health should be of most importance to you.
- The use of bottled water can work wonders in helping you drink the daily recommended water. The water is packaged in bottles which make it convenient to carry, whether it is to the job or while exercising in the gym or outdoors.
- When at work keep you bottled water in a location where is it always seen, especially if you’re working in a building or office and don’t feel thirsty as much.
- It can also serve as an emergency source of water in the event that your primary water source fails or becomes contaminated.
- It also tastes better than tap water because it has no chlorine, has been treated and may contain a mix of minerals, which also works to improve your health.
- Always keep enough bottled water in a location where it is easily seen. This will remind you that you need to drink water.
You don’t have to wait until you’re thirsty to start drinking water. Remember our feeling of thirst is the signal from our brains that the water in our bodies has reached below minimum level and needs replenishing.
You won't wait till you car runs out of fuel to do something about it. By this time it may be too late.
Source:
Dudek, Susan. Nutrition Essentials for Nursing Practice. Hagerstwon: Lippincott Williams & Wilkins, 2007