Water is essential for survival. Without food, an average individual can live for about eight weeks, but a lack of water reduces survival to only a few days.
In adults, 60% of body weight is water. Water is found in varying proportions in all the tissues of the body; blood is 90% water, muscle is 75% water and bone is 25% water.
There are several functions of water in the body. Water serves as a medium in which chemicals reactions take place; it also transports nutrients, provides protection and helps regulate your body temperature.
I write this entry because I often get the question of how much water one should drink or when I assess my clients diet, I ask how much water do they consume and I usually hear on average a 16 oz. bottle or maybe two per day. However, many foods have water in them. Your fruits and vegetables as well as many choices from other food groups are high in water content, so they should be counted as well.
Adults need a minimum of 2-3 quarts of water per day under average conditions. If one has a weight loss goal, this is especially important to help fill up to reduce calorie intake. Increased variations in activity and environment can alter this amount, as well. For example, if someone is working out in warm or humid conditions, the body will require more fluid to stay hydrated.
When your water loss exceeds water intake, dehydration results. Dehydration occurs when the drop in body water is great enough for blood volume to decrease, thereby reducing the ability to deliver oxygen and nutrients and remove waste. Remember, blood is 90% water. Early signs of dehydration are headache, fatigue, loss of appetite, dry eyes and mouth. So, when you have a dry mouth, you are already dehydrated. Some effects of dehydration are decreased blood pressure, increased heart rate, sodium retention, increased core temperature and water retention.
When you exercise, it is very important to have consumed at least 16 oz of water 2-3 hours prior to exercise, 8 oz 15 minutes prior and 8-10 oz for every 10-15 minutes during exercise. Post exercise hydration is important to replace fluid loss in sweat and urine. One should consume 20 oz for every pound lost (if you happen to weigh yourself).
Here's to increased water consumption for your health!
1 comment:
I often have debates with people about water intake. I know that it's very important and that the amount you should be taking in varies from person to person. However, I've been told on different occasions that it's possible to drink too much water (even to the point of it being fatal). Is there any truth to that?
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