Water constitutes 60%-70% of the human body. Like other minerals and nutrients, water is also an essential component that has to supply in a certain amount so that we can perform our day to day tasks smoothly. To function at an optimal level we need lots of energy for which we mainly depend on the foods we consume. But to digest the food and extracting energy out of it in a more efficient way, that foods need to be broken down at the cellular level and without enough supply of water this complete process shuts down. Water maintains the fluid homeostasis, transport foods, clear toxic chemical from cells, and keeps the blood flow running throughout the entire body. So, we need to have a healthy habit of drinking water regularly to keep our selves hydrated and fulfill our body’s daily requirement for our optimum performance and a healthy lifestyle.
This blog will give an insight into water and its role in healthy living. So let’s not waste any more time and start our journey of water for optimal health:
So when we bring a topic like water and health, some of the interesting questions come into mind: like the ones mentioned below. Here we will address all of them and provide a complete and comprehensive idea about this topic
How much water my body needs?
As I mentioned earlier that 60%-70% of our body is made up of water and to maintain this balance we need to feed ourselves with an optimum level of water. There are a plethora of articles available online extensively describing this topic. Generally, the human body needs 2-3 liters of water every day but this is a relative estimation only and varies individual to individual. Adequate water intake depends on a few of the parameters mentioned below:
Physical activity (Active/sedentary): For a physically active person the adequate water intake will be more compared to someone who is sedentary.
Environment: Someone who is living in a hot and humid environment will have more water intake compare to the person who is living in a temperate type of climate.
Health conditions: water intake rises when we had a fever or diarrhea.
The point here is there is no fixed quantity for water intake and based on the requirements of an individual it can be varied.
How much water should I drink?
It is clear from the above that daily water intake is not fixed and can vary individual to individual. But to stay dehydrated we should drink a certain amount of water every day. Our water intake should only dependable on plain water that is also not true. 15%-20% of our water need is fulfilled by the food we consume every day. We can also add flavored drinks like lemonade, juice, coffee or tea to our menu. Diversity will not bring monotony to our drinking habit and we will be able to achieve our water intake goal very comfortably.
How much water is too much?
Excess of anything is dangerous. Similarly, excess intake of water can cause water intoxication. Our body needs an adequate amount of water to properly function, but in excess, it could change the cellular salt balance and can cause hyponatremia. The symptoms of hyponatremia are very similar to that of dehydration and if not properly diagnosed and treated as such, it can be fatal. There are reported cases in which soldiers died because of excessive drinking of water (10-20 liters). Excessive drinking of water also causes the expansion of brain tissue which raises the pressure against the skull. If that condition happens it can show some initial symptoms like headache, nausea, vomiting and later on to severe conditions like double vision, drowsiness and difficulties in breathing.
So to avoid drinking excess of water, we should follow our thirst level. Just drink when we are thirsty but physically active persons, soldiers, pregnant women, and sportspersons should need little more than that.
What happens if I drink too much water?
Water intoxication happens when we drink more water than your kidneys can excrete. Also, if we drink too much water in a very short period of time then there is a greater chance of us to develop water intoxication compared to the same drinking patterns over a long period of time. Our kidneys are amazing filter units and they can excrete close to 20 liters of urine per day but just 0.8-1.2 liter in an hour. So if we drink more than our kidney’s capacity then we are in trouble. Hence, to avoid hyponatremia and water intoxication, we should not drink more than 0.8-1.0 liters of water per hour, on average.
How to get clean drinking water?
There are so many affordable ways available to get clean pure water for drinking. The cheapest and most efficient way is to boil the water and let it sit down to cool and then filter out all the sediments present at the bottom. Another way to use iodine and chlorine tablets to kill the germs and bacteria present in the water. But be very careful with iodine and chlorine, because they can be poisonous if used in excess amount. Iodine water is not good for pregnant women. There are commercial water filters available in the market to purify water. And at last, there are various commercial water bottles with affordable prices are available just buy them and keep it for yourselves and your family.
Is there any hydration calculator or drink calculator?
Yes, there are so many water intake calculators available online. Google has one water intake calculator online, which is also very easy to use.
After knowing so much about water and its effect on our body, now it’s time to get into a habit of keeping our selves hydrate optimally. It is not that difficult to bring a change in our drinking habits. There are certain ways, you can achieve this goal:
- Using a marked bottle we can keep track of our water intake frequently.
- Leafy vegetables and juicy fruits should be included in our diet plan
- Adding a variety of drinking items to our menu, we can make exciting
- Make habit of drinking one glass of water before a meal
- Drink one glass of water before bed and after waking up from bed
- Keep a water-filled bottle around you, so that you will not forget to drink water.
Last but not least, our body is a very advanced machine. So we need to take care of it with proper nutrition (balanced diet) and proper hydration regime. We will be updating our blog posts with new and informative articles regularly. So please visit again to see our next update.