The Crucial Significance of Water in Your Body
Water is LIFE! It is not merely a thirst-quencher; it is the very essence of life. Picture this: humans are approximately 60-70% water, of which your brain is an astonishing 75% water. To put it simply, we cannot survive for long without it.
Every day, your body loses around 3 L of water through various means like urination, sweating, and breathing. Regular replenishment is crucial to avoid dehydration, a condition that can have severe consequences. Dehydration (not drinking enough water) can be mild, moderate or severe. Mild symptoms range from feeling thirsty, having a dry mouth, becoming sleepy, lower urine output, dark urine, headache, dry skin, dizziness, all the way to the severe - low blood pressure, rapid heart rate, fever, lethargy, confusion, a coma, seizure, shock and even death.
This underscores the critical role water plays in your survival – it's not a luxury but a necessity.
The Multifaceted Roles of Water in Your Body
Water is the ultimate team player in your body's biochemical processes, dissolving other substances to form solutes. These solutes, when dissolved in water, become ions called electrolytes – critical for functions like nerve communication and muscle contraction. Water wears many hats when it comes to your health. Here's a closer look at some of its pivotal roles:
Transporting Nutrients: Your blood, composed of 83% water, carries oxygen, nutrients, and waste products from cell to cell. Even urine, mostly water, aids in removing waste from your body.
Moistening and Protecting: Water keeps your mouth moist, cleanses your eyes, and lubricates your joints, ensuring flexibility.
Maintaining pH and Electrolyte Balance: It helps sustain your body's pH level around 7.4 and regulates electrolytes crucial for nerve transmission and muscle contraction.
Participating in Chemical Reactions: Water is vital in various bodily processes, from digestion, detoxification, to providing energy for muscles and organs.
Regulating Temperature: It acts as a natural thermostat, aiding your body in maintaining its temperature.
Reducing the Risk of Health Issues: Staying hydrated lowers the risk of kidney stones, and constipation.
Ensuring Adequate Blood Volume: Water is a significant component of your body fluids, essential for proper circulation.
How much water do I need
The NHS Eat Well guide recommends at least 6-8 cups per day for adults, which is around 1.5 litres. General advice for optimum intake is to aim for 2 litres per day.
If you are more physically active, or are in a hot country where you may have increased perspiration you might need more!
Caution: too much water with meals dilutes stomach acid, preventing proper break-down of food so drink between meals. Try: 1 glass 30 minutes before a meal/food; 1 glass 2.5 hours after a meal/food plus 2 glasses before bed.
Tips for increasing your water intake
Switch to a reusable water bottle for an eco-friendly choice. Opt for glass, BPA-free plastic, or stainless steel bottles with volume markers. Use a simple trick: attach rubber bands to indicate the number of refills needed and remove one after each use.
Check water quality at www.water.org.uk; UK tap water is treated, but you may prefer filtered water.
Enhance water flavour with fruit like lemon, lime, oranges, cucumber, or herbs like rosemary or mint.
Choose beverages like herbal teas - green tea, chamomile, mint, rooibos.
Boost hydration through smoothies, soups, and stews, and consume more fruits and vegetables.
Kickstart your day with a large glass of water before anything else.
Set reminders on your phone or use apps like 'Water Reminder - Daily Tracker' and 'My Water Balance' to stay on top of your hydration goals.
Add a pinch of sea salt to ensure water enters the cells where its needed.
What about other drinks
Tea, coffee and alcohol which act like diuretics and contribute to fatigue, so minimise intake.
Fizzy drinks/sodas, which contain sugar, artificial sweeteners, caffeine and/or aspartame (‘sugar-free’), are addictive and cause weight-gain.
Processed fruit juice drinks ‘from concentrates’ are normally high in artificial sweeteners.
Guidelines for Water Intake
In essence, water is your body's lifeline – it's not just about quenching your thirst; it's about ensuring optimal bodily functions. So, make sure to drink up and stay hydrated, one of the simplest ways to boost your overall well-being.
How do you ensure you get enough water in your daily routine?
Comment ‘WATER’ below if you want my free Water Infographic. Great to stick on the fridge or in the kitchen for all to see and benefit.
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