Talking about water in this food and nutrients section is primordial. As a lot of you know, Water is your body’s principal chemical component and makes up about 60 percent of your body weight. Your body depends on water to survive.
In order for your body, metabolism and health to function properly, you need to have an important intake of fluids and drink plenty of water.
Your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions. Because your body loses water through breathing, sweating, and digestion, it’s important to rehydrate by drinking fluids and eating foods that contain water.
Water and the body functions
- Water Protects Your Tissues, Spinal Cord, and Joints
Water does more than just extinguish your thirst and regulate your body’s temperature; it also keeps the tissues in your body moist. You know how it feels when your eyes, nose, or mouth gets dry? Keeping your body hydrated helps it retain optimum levels of moisture in these sensitive areas, as well as in the blood, bones, and the brain. In addition, water helps protecting the spinal cord, and it acts as a lubricant and cushion for your joints.
2. Water Helps Your Body Remove Waste
Adequate water intake enables your body to excrete waste through perspiration, urination, and defecation. The kidneys and liver use it to help flushing out waste, as do your intestines. Water can also keep you from getting constipated by softening your defecations and helping move the food you’ve eaten through your intestinal tract. However, it should be noted that there is no evidence to prove that increasing your fluid intake will cure constipation.
3. Water Aids in Digestion
Digestion starts with saliva, the basis of which is water. Digestion relies on enzymes that are found in saliva to help break down food and liquid and to dissolve minerals and other nutrients. Proper digestion makes minerals and nutrients more accessible to the body, which is a big plus if you are into getting some good gainz. 😉
Water is also necessary to help you digest soluble fiber mainly found in fruits, vegetables, nuts and seeds. With the help of water, this fiber dissolves easily and benefits your bowel health by making well-formed, soft stools that are easy to pass.
4. Water Prevents You From Becoming Dehydrated
Your body loses important amount of fluids when you exercise, sweat exposed to high heat, or come down with a fever or contract an illness that causes vomiting or diarrhea. If you’re losing fluids for any of these reasons, it’s important to increase your fluid intake so that you can restore your body’s natural hydration levels.
Your doctor may also recommend that you drink more fluids to help treat other health conditions, like bladder infections and urinary tract stones. If you’re pregnant or nursing, you may want to consult with your physician about your fluid intake because your body will be using more fluids than usual, especially if you’re breastfeeding.
What if I got dehydrated ?
Your body is constantly using and losing fluids through actions like sweating and urinating. Dehydration happens when your body loses more water or fluid than it takes in.
Symptoms of dehydration can range from being extremely thirsty to feeling tired. You may also notice you aren’t urinating as frequently or that your urine is dark. In children, dehydration may cause a dry mouth and tongue, lack of tears while crying, and fewer wet diapers than usual.
Dehydration may lead to:
Confusion or Unclear thinking
Kidney stone formation
How much water do I need ?
Factors such as: exercise, environment, overall health, pregnancy or breast-feeding; influence water needs.
The World Health Organisation recommends :
“An incremental formula by which water requirements could be more
precisely estimated for populations, groups of people, and perhaps even
individuals would need to consider requirements under sedentary conditions at
temperate environment with adjustments for altitude, heat, humidity, activity
level, clothing, and other factors” – WHO. 5.
I personally drink at least 2 litres of water a day, to up to 3.5-4 litres of water in a day, if I exercise a lot. Never drink that much in an hour, or you will find yourself at the hospital.
In fact, most people who are in good physical health get enough fluids by drinking water and other beverages when they’re thirsty, and also by drinking a beverage with each of their meals.
A good indicator If you’re not sure about your hydration level, look at your urine. If it’s clear, you’re in good shape. If it’s dark, you’re probably dehydrated because of the high concentration of waste in your urine.
To conclude: A lifestyle, with an important water intake can spark you health problems, which may cause and lead to other health problems. Thus don’t forget that drinking too much or too little water can be dangerous ! Don’t forget that water is not a special drink that will automatically spark you from health problems, exercising is the key ! 😉
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See you soon for another article, your healthful blogger in sports.