Water is an inorganic, transparent, tasteless, odorless, and nearly colorless chemical substance, which is the main constituent of Earth’s hydrosphere and all known living organisms’ fluids. It is vital for all known forms of life, even though it provides no calories or organic nutrients.
An adult’s body is about 55% to 60% water. In children and babies, the percentage is even higher. A lack of water intake or increased water loss, such as sweating, results in dehydration, which can be dangerous and even fatal.
Drinking plenty of water each day will ensure you get enough water for essential body functions. Recommended water intake for an adult woman is about 91 ounces or 2.7 liters of water each day, and for men, it is about 125 ounces or 3.7 liters per day.
That includes all sources of water, including the beverages you drink and the foods you eat. 20% of the daily fluid intake is derived from food, and the remainder comes from drinks. The amount of water that you need to intake will vary according to several different factors, including the following:
Environment. If the weather conditions are humid or hot, you will sweat more, and this will mean that you need to consume higher levels of water. Dehydration is also more common at high altitudes.
Activity levels. If you engage in any activity that makes you sweat, you need to consume additional water to replace any fluids you lose. You must consume water in advance, throughout, and after working out.
Overall health. If you have a fever or are suffering from an illness, you may lose water from your body. Ensure that you adhere to your doctor’s recommendations at all times to ensure you remain hydrated.
Pregnancy or breastfeeding. If you are pregnant or breastfeeding, you will need to consume extra fluids to ensure that you remain sufficiently hydrated.
Water is essential for life because:
- It helps regulate body temperature through sweating
- Transports nutrients inside the body
- Most important Lubricant for joints
- Maintain blood volume
- Flush toxins from the body (via urine)
- Eliminates urea, which is a waste product formed through the processing of dietary protein
- Helps eliminate the by-products of the body’s metabolism
- Eliminates excess electrolytes (for example, sodium and potassium)
Dehydration
Mild levels of dehydration can impair physical functions.
Makes you feel like it requires more effort on your part to do things.
Dehydration can sometimes trigger headaches.
To prevent dehydration and make sure your body has the fluids it needs.
Make water your beverage of choice as it’s a zero-calorie drink.
It’s always a good idea to drink a glass of water:
- With each meal and between meals
- Before, during, and after exercise
- If you feel thirsty
Thirst is your guide
Most of the time, and as long as you’re healthy, thirst can be your guide.
If you’re thirsty, you require more water. You’ll need more water and should drink before you are thirsty:
- If you’re in hot temperatures or if you’re physically active, like during challenging exercise or a labor-intensive job.
- Women who are pregnant or nursing need extra water as well.
- It is possible that thirst mechanisms don’t work in some older people or during strenuous exercise.
Should I worry about drinking too much water?
Drinking too much water is rarely a problem for healthy, well-nourished adults. Athletes occasionally may drink too much water in an attempt to prevent dehydration during prolonged or intense exercise.
When you drink too much water, your kidneys can’t get rid of the excess water. The sodium content of your blood becomes diluted. This is called hyponatremia, and it can be life-threatening.
Other than all the above :
- Mood enhancer: Water can improve a person’s mood: Mild dehydration levels can also affect your cognitive function and mood, so drinking enough water is also suitable for your brain function.
- Improves Digestion: Water is also essential to the functioning of the gastrointestinal tract; the stomach needs water to create digestive secretions. Insufficient hydration can also cause constipation.
- Reduces Exercise-Induced Asthma: Strong clinical evidence shows that low fluid intake is associated with exercise-induced asthma, in which physical activity triggers symptoms of asthma, such as wheezing and shortness of breath.
- Helps Manage Healthy Weight: Since water is calorie-free, drinking water can help you lose or maintain weight when you drink it in place of high-calorie beverages. It can also help you feel full so that you consume fewer calories.
