The Importance of Water to Human Health

Athokpam Rightkumari Devi *

Introduction

• Next to air (oxygen), water is the most essential element to human life. The human body needs water in order to survive
• Water is essential to the functioning of every single cell and organ system in the human body.
• Water makes up greater than 2/3 of the weight of the human body; the brain is 75% water, blood is 83% water, bones are 22% water, muscles are 75% water, and the lungs are 90% water.
• True health cannot occur without proper hydration of the body.

• Water is essential to body's temperature regulation, keeping it cool through perspiration.
• Water flushes out toxins and wastes. Adequate water intake enables our body to excrete waste through perspiration, urination, and defecation. The kidneys and liver use it to help flush out waste, as do our intestines.
• Water is a major component of blood which carries nutrients and oxygen to and from all cells.
• Water provides a moist environment for all body tissues. It is the major component of saliva and mucous which lubricates the membranes that line our digestive system beginning with the mouth. Mucous membranes in the nose and eyes function better when well hydrated.
• Water forms the fluids that surround the joints.
• Water cushions joints and protects tissues and organs like the brain from shock and damage.
• Water helps maintain a healthy weight.
• Moisturizes the air in lungs
• Water helps to alleviate constipation by moving food through the intestinal tract and thereby eliminating waste.

• Excessive thirst
• Fatigue
• Headache
• Dry mouth
• Little or no urination
• Muscle weakness
• Dizziness
• Light headedness

• Exercise. Exercise or engage in any activity that makes sweat; we need to drink extra water to compensate for the fluid loss. How much additional fluid we need depends on how much we sweat during exercise, and the duration and type of exercise.
• Environment. Hot or humid weather can make us sweat and requires additional intake of fluid. Heated indoor air also can cause skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of our fluid reserves.
• Illnesses or health conditions. When we have fever, vomiting or diarrhoea, our body loses additional fluids. In these cases, we should drink more water. In some cases, doctor may recommend oral rehydration solutions. Also, we may need increased fluid intake if develop certain conditions, including bladder infections or urinary tract stones.
• Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing.

How Much Water is needed daily?

• We need to drink at least enough water daily to replace the water that the body normally loses through perspiration, waste removal, and other functions (such as water lost as vapors by the lungs as air is exhaled).
• We will lose more water, and need to replace more water, if it is very hot outside; we exercise vigorously, drink a lot of caffeinated or alcoholic beverages, have a fever, or are losing water through vomiting or diarrhea.
• We need at least 2 quarts, or 8-10 (8 ounce) glasses of water daily; this is the minimum. If you exercise, especially in hot weather, we should increase this to 3-4 quarts.
• If not sure about hydration level, look at your urine. If it's clear, you're in good shape. If it's dark, you're probably dehydrated.

• Start your day off by drinking 1-2 glasses of water every morning.
• Keep a water bottle handy
• Drink pure water; tap water or bottled water.
• Drink water before you feel thirsty.
• Avoid juices which are high in sugar content.
• Adding lemon or lime to water.
• Drink no-calorie flavoured water.
• Eat foods that have higher water content like: cucumber, watermelon, lettuce, celery, grapes, oranges, tomatoes.
• Juices should always be fresh. Avoid juices that have been stored for long.
• Never warm juices. Have them in their natural state - without sugar or salt.
• Do not consume lemon and honey with very hot water. The water should barely be lukewarm.
• Take vegetable and fruit juices separately.
• Avoid tinned juices as they always have preservatives.

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