YOUR BODY'S NEED FOR WATER

Features » Health and Beauty

Contributor / 2012-08-12 15:43:28

Water is your body's principal chemical component

Although it is a great idea to keep water within reach at all times, you do not need to rely only on what you drink to meet your fluid needs.

Water is your body's principal chemical component and makes up about 60 per cent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.

Lack of water can lead to dehydration, a condition that occurs when you do not have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

How much water do you need? Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake for men is roughly three litters (about 13 cups) of total beverages a day. The average for women is 2.2 litters (about 9 cups) of total beverages a day.

Water: How much should you drink every day? Factors that influence water needs.

You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you are pregnant or breast-feeding. Exercise.

If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. Approximately half a litre for every hour that you exercise over and above your normal daily intake. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise. During long bouts of intense exercise, it is best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hypothermia, which can be life threatening. Also, continue to replace fluids after you are finished exercising.

Environment.
Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
Illnesses or health conditions.

When you have fever, vomiting or diarrhoea, your body loses additional fluids. In these cases, you should drink more water. In some cases, your doctor may recommend oral rehydration solutions, such as electrolyte drinks. In addition, you may need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract infections. On the other hand, some conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.

Pregnancy or breast-feeding.
Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 litters

Beyond the tap sources of water.
Although it is a great idea to keep water within reach at all times, you do not need to rely only on what you drink to meet your fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 per cent of total water intake. For example, many fruits and vegetables, such as watermelon and tomatoes, are ninety per cent or more water by weight.

In addition, beverages such as milk and fruit juices are composed mostly of water. Even beer, wine and caffeinated beverages — such as coffee, tea or soda — can contribute, but these should not be a major portion of your daily total fluid intake. Water is still your best choice because it is calorie-free, inexpensive and readily available.

Staying safely hydrated.
Generally if you drink enough fluid so that you rarely feel thirsty and produce 1.5 litters or more of colourless or light yellow urine a day, your fluid intake is probably adequate. If you are concerned about your fluid intake or have health issues, check with your doctor He or she can help you determine the amount of water that is right for you.

To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It is also a good idea to:

Drink a glass of water or other calorie-free or low-calorie beverage with each meal and between each meal.
Drink water before, during and after exercise.

John Young Massage and Rehabilitation Clinic, Villa Martin. Telephone: 96 676 4189