Water
The Importance of Water
Role of Water in the Body
- Water makes up about 60% of the human body and serves numerous life-sustaining functions.
- It acts as a transport medium for nutrients, oxygen, and waste products.
- Water helps in maintaining body temperature by distributing body heat and allowing excess heat to be lost via sweat.
- It gives cells their shape and acts as a lubricant for joints and moving targets.
Hydration and Dehydration
- Hydration means getting the right amount of water before, during, and after exercise.
- It prevents dry mouth, promotes cardiovascular health, supports muscles and joints, keeps skin supple, and aids digestion.
- Dehydration occurs when water intake is less than water loss. Symptoms include headache, fatigue, and dizziness.
- Drinking at least 1.5 to 2 litres of water per day is typically recommended for adults to maintain hydration.
How to Stay Hydrated
- Aside from directly drinking water, hydration can also be achieved through eating foods rich in water, like fruits and vegetables.
- Drinking fluids or eating meals will naturally stimulate the intake of water.
- Avoid excessive consumption of caffeinated and alcoholic beverages, as these stimulate urine production and promote dehydration.
Water Content in Foods
- Many fresh fruits and vegetables are high in water content. For example, cucumbers and watermelons are comprised of more than 90% water which adds to your daily water intake.
- Soups and broths tend to have high water content and can also contribute to your daily water intake.
- Even certain meats, like fish, can be a source of water.
Health Implications of Insufficient Water Intake
- Chronic dehydration can lead to more serious health issues like kidney stones and urinary tract infections.
- It can also heavily influence cognitive performance, leading to impaired mood, memory, and increased feelings of anxiety and fatigue.
- A lack of adequate water can also cause physical performance to suffer, leading to reduced stamina and increased fatigue.