Water- Most Important & Essential Nutrient

How many glasses of water should I drink per day is a frequently asked question to me by my clients. Water is very vital for life. We cannot live with out water for many days. Human being can survive for weeks without food but without water it is difficult. 

It does not contain large amount of any specific nutrients but water is very essential for the functioning of the body next to oxygen.

Water is the major constituent of the body. An adult body weight has about 60 - 70 percent of water. 

Uses Of water

·         We need water for digestion, absorption, and metabolism.

·         Water is also required for elimination of the waste  products. Water is lost from the body through urine, sweat, breathing and in small amounts in faeces.

·         It is essential for the regulation of body temperature, during metabolism and also in lactating women in the milk. So it must be continuously replaced.

·          Water is taken in as drinking water and also in food. Very small amount of water is formed in the tissues by the oxidation of hydrogen present in fats, carbohydrates and protein (metabolic water).

·         Water also cushions joints and protects tissues and organs, including the spinal cord, from shock and damage. Conversely, lack of water (dehydration) can be the cause of many ailments.

·          Water helps keep your muscles and skin toned, assists in weight loss, transports oxygen and nutrients to cells and eliminates toxins and wastes from the body.

·         Drinking refreshing, clean water plays a major role in reducing the risk of certain diseases. For better health, drink at least 8 glasses of clean water a day!

 

Good drinking water has no odour and is pleasant to taste. It should be filtered and preserved in a closed container to prevent occurrence of water born diseases. 

Boiling of water is the easiest and cheapest way to sterilise water. Content of potable water varies depends up on the soil from which it is obtained. Natural water contains traces of sodium, calcium, magnesium and iron. 

There are two types of water - soft and hard. Small amount of minerals containing soft water lathers easily. Where as in hard water calcium salts content is high and does not lather easily.

Sources Of Water

1. All liquids taken such as plain water, tea, coffee, milk and juices.
2. Solid foods also contain good amount of water particularly among the fruits and vegetables.
3. Water resulting from the oxidation of foodstuffs (small quantity).

From the small intestine water is absorbed rapidly and then through the vein of intestine to the general circulation. Through the general circulation it reaches all parts of the body. 

Water is the medium of all body fluids including digestive juices, lymph, blood, urine and perspiration. 

Water as a solvent for the products of digestion, help them to pass through the absorbing walls of the intestinal tract into the blood stream and ultimately to the tissues. Like wise metabolic waste products are diluted and carried to the site of detoxification and elimination. 

Water is essential as a body lubricant for various organs. Mucus that lubricates the digestive tract and the respiratory tract saliva, which makes it possible for us to, swallow the food, all contain water as an important component. 

When taking rigorous exercise and the weather is very hot one must drink more water than normal so as to compensate for the water lost through breathing and sweating. By drinking adequate water the toxins or the body waste products are flushed out. 

Water flushes out bladder and kidney infection and other urinary tract infection and improves the complexion. 

People who drink very little water suffer headaches, poor concentration and constipation. In pathological conditions like fever, diarrhoea and urinary tract infection increase consumption of water is required. Where as condition like nephritis and SIADH (Syndrome of inappropriate antidiuretic hormone secretion) reduced water consumption is required. 

Requirements of water

The requirement is based on the dietetic habits, climate, and physical activities. As an average healthy individual should consume 1500 - 2500 ml of water per day for proper functioning of the body and to prevent dehydration, constipation, urinary infection etc. The body requires more water during hot and humid weather. If little excess water is taken there is no harm but there is increased formation of urine. But very large quantity of water is taken it can cause water intoxication. 

If less water is taken then the general body functions get impaired and secretion of urine is diminished. As working rule, a person should take enough fluids to excrete 1200 - 1500 ml of urine per day. The colour of the urine is a practical guide to the adequacy of fluid intake. A pale yellow urine in a healthy person indicates and adequate intake. While a high coloured urine indicates an insufficient fluid intake.

Normal Requirement: 1500 - 2500 ml of water per day
Increase requirement : Hot weather, exercise, lactation, fever, dehydration of any cause, UTI, burn, constipation etc
Reduced Requirement : - conditions like nephritis and SIADH etc.

Water with meals 

I often get questions asking if water is taken with meals it tends to dilute the digestive juices and impairs digestion. Moderate amounts of water about one glass taken with meals have no harm full effects. Soups, milk, beverages like tea and coffee and most of our so-called solid foods like cucumber, tomatoes and fruits like melons contain large amounts of water. No one has ever claimed that these should not be taken with meals. But yes, if more liquids are taken with meals your appetite will decrease. 

 

Water content in commonly used food stuff

 

Name of the food stuff	% of water content	Name of the food stuff	% of water content
Cucumber	96.3	Fowl	72.2
Water melon	95.8	Beans	58.3
Cabbage	91.9	Bread	39
Cow's milk	87.5	Jam	30
Onion	86.6	Butter	19
Apple	84.6	Rice	13.3
Fish	75	Wheat flour	13.3
Egg	73	Bengal gram dhal	9.9

 

Lack of water in your system is a large contributing factor to constipation. Water is essential to many bodily actions and elimination of waste is very high on the list. NOT tea, coffee or soft drink, but pure WATER. Add some lemon or fresh fruit juice for flavour if needed, but drink water! 

Several factors can increase our daily need of water. Living in a hot, dry climate or at higher altitudes, as well as physical exercise and sickness, can increase our need by 80% percent or more. An excessive amount of salt, sugar, or protein in the diet requires more water to process. Vomiting, diarrhea, lactation, and even a runny nose increase water loss and must be replaced by drinking water.

Symptoms of dehydration (not having enough water) include thirst, dry mouth, lethargy, mental confusion, reduced skin elasticity, sunken eyes, fever, scanty dark urine, accumulation of urea, creatinine and sodium in the blood, thickening of the blood, shock, constipation, kidney and bladder infections and stones, and elevated hemoglobin/hematocrit readings. A 20 percent water loss usually spells death. Thirst is not necessarily a good guide in insuring that we are drinking enough. We usually need more water than we realize.

How to get enough water down?

A systematic approach to water drinking is best. Here is one suggestion. Drink 2 glasses of warm water (optional -with little lime or salt added) upon arising. This is a good internal cleanser first thing in the morning. 

Then, another 2 glasses mid-morning and 2 more mid-afternoon. Another way is to take a quart with you in the morning and sip it all morning and then another quart in the afternoon and do the same. More water than this amount may be needed, depending on the circumstances.

By increasing our water consumption we decrease the work load on the kidneys, whose job it is to cleanse the blood. It's like washing a load of dishes in a full kitchen sink versus doing the job in a small bowl. Much of the so-called tired blood is probably dirty blood in need of a good internal bath.

It is best to avoid drinking anything for 10-15 minutes before eating and for 1-2 hours after meals. This practice improves digestion, as the digestive juices are not diluted.

Also, very cold water is not good to drink with meals because it arrests digestion temporarily. Very cold water also deadens the thirst signals so that one would tend not to drink enough. The best water to drink is slightly warm or cool. Hot water just before meals is a good medicine when one is sick.

Plain water alternatives—bad and better

However, drinks like tea, coffee, cocoa, soft drinks, and alcoholic beverages, are better avoided, as they contain some unhealthful ingredients and actually increase thirst by acting as diuretics. 

Many people prefer these beverages to the taste of their drinking water. Bad taste is usually due to algae, minerals, gases, or organic chemicals in the water. However, small amounts of impurities in the water are less harmful than either reliance upon these substitute fluids, or not drinking enough water.

Soft drinks can't win. If you take out the added caffeine, there is still the sugar. Remove the sugar and caffeine, and there are still the acids that contribute to calcium excretion and bone demineralization. 

How about good old water in place of the pop? An occasional fruit juice may do. But these should not be overused because they are really a refined product. You get a heavy dose of the fruit sugar, and sometimes a lot of added sugar as well, without the fiber. Remember, it takes five oranges to make a glass of orange juice. 

Watch out for the sodium content of some vegetable juices. Pure water is still the best choice to drink. A little lemon or mint in a pitcher of cool water makes normal tap water quite pleasant to drink.

 

Water and Weight Loss

Water plays a major part in weight loss. Because water contains no calories, it can serve as an appetite suppressant and helps the body metabolize stored fat. It may possibly be one of the most significant factors in weight loss.

Also, drinking more water helps to reduce water retention by stimulating the kidneys. Studies recommend that if you are overweight, you should add one glass of water to your daily requirement for every 25 pounds over your recommended weight.

 

While water is very important for your health, there are some times when drinking too much water can be a problem:

• If you have any kidney or adrenal problems, or your doctor has you taking diuretics, you need to consult with your doctor about how much water to drink each day.
• Don't drink all of the water you need per day all at once. Divide the amount you need and drink several glasses of water throughout the day. This is especially important if you engage in lots of heavy exercise.
• Infants should be given just formula or breast milk unless your pediatrician tells you otherwise.

Conclusion

               “Water is the most neglected nutrient in your diet, but one of the most vital.”