Many people drink too little water, which “is the source of
all life.”
Not only does water flush toxins from the body, it also “cleanses,
cools, refreshes and helps keep blood flowing that transports nutrients
and oxygen through the body.” Water is necessary to cushion joints, regulate body
temperature, protect organs and keep lungs and muscles working. Human
blood is composed of 82 percent water and the lungs are approximately
90 percent water.
A person can live longer without food than water, and if there isn’t
enough water consumed dehydration will result causing dizziness, fatigue,
weakness, lack of concentration and headaches. “Chronic dehydration
has been shown to be the cause of many diseases associated with aging,
such as arthritis, gastrointestinal disorders, even senile dementia.”
Skin is dependent on water to retain its youthful look and to maintain
moisture.
Most nutrition plans specify
the intake of 8-10 glasses of water each day. However, studies in
2002 show that “75 percent of Americans are chronically dehydrated.”
This is alarming to physicians and nutritionists since “
55 to 75 percent of our bodies are made of water, making it vital to
human life.”
Adults lose approximately 12 cups of water while performing their
daily activities. “One cup is lost through the soles of the
feet; four cups are lost through breathing, two cups through perspiration
and six cups through urination.”
To prevent dehydration, it is important to take in
enough water to compensate for the loss. Water is crucial for digestion
and absorption of food, regulating body temperature, carrying oxygen
and nutrients to cells, and removing waste from body cells. The
body will retain fluid if there is not enough water consumed, and
toxins will not be excreted. Some effects and symptoms of dehydration
include “constipation, bloating, dizziness, headaches, joint
pain, dry mouth, apathy, lack of energy, muscle cramping and difficulty
concentrating.” Since the brain is 75 percent water, dehydration
decreases its energy level, which can contribute to chronic fatigue
syndrome, daytime fatigue and depression.
When hunger is experienced by the body, water should first be consumed
and then a 10 minute waiting period observed, since hunger is many
times mistaken for thirst. The body’s metabolism can be increased
with water, causing the breakdown and removal of excess of stored
fat.
There are a number of sports drinks available today, but they lack
the hydrating properties of water. While sports drinks may “boast
of vitamins and minerals, they often contain sodium, which causes
dehydration."
Soft drinks often cause additional thirst due to the high amount
of salt and sugar they contain, while alcoholic and caffeinated
beverages not only create, but increase dehydration. Doctors recommend
consumption of a couple of glasses of water prior to drinking these
beverages to prevent dehydration.
Average Total Body Water as a function of Sex and Age
Age |
Male |
Female |
18 to 40 |
61% |
52% |
over 60 |
51% |
46% |
|
Safe and Adequate Daily Intake of
Water
| |
ALL SOURCES
(Milliliters) |
DRINKS
(Milliliters) |
| Adult in a temperate climate |
2500 |
1000 (800-1600) |
| Adult during exercise and thermal stress |
up to 9000-10000 |
up to 6000-7000 |
|
There are vital parts of our
body that are highly dependent upon water and are made up of the following
proportions of water:
| Cells |
85% |
| Kidney |
83% |
| Heart |
79% |
| Lungs |
79% |
| Spleen |
76% |
| Muscle |
76% |
|
|
| Brain |
75% |
| Intestine |
75% |
| Skin |
72% |
| Liver |
68% |
| Bone |
22% |
| Body Fat |
10% |
|
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