Why do we need 8 to 12 cups of Water every day?. Did you know that more than 60% of our body weight is water? Now, before some of you start thinking, “Wow! That’s great! If I drink less water I can lose weight!” let’s take a look at why water is so important for our bodies. Water is an essential nutrient for life, we can live several weeks without food but we can only survive a few days without water. Every one of our cells and the spaces between them are filled with fluid. There is no life (as we know it) without water.
So what functions does water perform in our body?
• Transporter: Water helps convert food to energy and carries the nutrients to all the cells in your body. It transports oxygen and
removes toxins and waste products from your body.
• Temperature Regulator: Body temperature is critically dependent on water. It cools your body with perspiration that evaporates on your skin.
• Lubricant: Without water our joints would stop moving and become stiff.
Water is the main ingredient in synovial fluid, the lubricating fluid between your joints. As the synovial fluid is reduced, the histamine levels rise in compensation and pain is produced, eventually leading to chronic arthritis, bursitis, and tendonitis. Low back pain is also a signal that water reserves are low since 75% of the weight of the upper part of the body is supported by the water volume stored in the disc core, while only 25% is supported by the fibrous materials around the disc. You need to keep your joints well-lubricated to avoid injury especially when participating in activities such as tennis,
walking, running and aerobics where your joints take a pounding.
• Communication: Water helps to send electrical messages between cells so that your muscles can move, your eyes can see, your brain can think, and so on…
Interesting Water Facts:
• The brain is 75% water
• Muscles are 70 – 75% water
• Protects and cushions vital organs
• Moistens oxygen for breathing
• Our bodies lose approximately 2.5 liters (10 cups) of water a day just to function properly.
Dehydration:
Dehydration can be acute, caused by a bout of intense physical exertion. Or it can be chronic as a result of poor hydration over a period of time. Humans lack a “thirst drive” that encourages drinking sufficient amounts to restore required fluids and avoid dehydration. Studies show that even when fluids are readily available, most people voluntarily drink only one-half to two-thirds of what they need to replace fluid losses. Thirst is the first sign of dehydration, let’s look at …
Symptoms of Dehydration:
Early signs of dehydration include headache, fatigue, impaired physical performance, loss of appetite, flushed skin, heat intolerance, light-headedness, dry mouth and eyes, burning sensation in the stomach and dark urine with a strong odor. Signs of more advanced, severe dehydration include difficulty swallowing, clumsiness, shriveled skin, sunken eyes and
dim vision, painful urination, numb skin, muscle spasms and delirium.
The National Research Council recommends fluid intake of 1ml/kcal energy expenditure for the average adult. For the average male, this is equivalent to 2900 ml (12 cups) of fluid per day, and for the average female, it is 2200 ml (9 cups) of fluid per day. Active individuals and athletes need to consume even more. According to the American College of Sports Medicine (ACSM), a general guideline during physical activity is to drink 600 to 1200 ml (2.5 to 5 cups) per hour of a cool non-carbonated beverage. Think of it as about ˝ to 1 ˝ cups of fluid every 20 minutes. *Hint: a gulp is about 30 mls so try to take at least 5 to 10 gulps every 20 minutes. After exercise or competition consume 750 to 1500 ml (3 to 6 cups) per hour of activity.
Fortunately, meeting our body’s requirements is not just a matter of
consuming large amounts of fluids. Solid foods – especially fruits and vegetables – contribute fluids to the diet. Most foods have some amount of water in them. You can easily get about 20% of your daily fluid need from the foods you eat.
Fruits and vegetables tend to have more water and things dry like toast, cooked meat, pasta, eggs or nuts would have much less. The Canada Food Guide recommends 7 – 10 servings a day of fruit and vegetables a day.
Get Smart – Get Fit, exercise daily, eat a well balanced diet and make sure to get enough water, until next time,
Sally Whibley, ORCA Member
Adapted from:http://www.covenanthealth.com, www.innvista.com,http://nutrition.about.com/od/askyournutritionist/f/water.htm Can-Fit-Pro– Nutrition and Wellness Manual and Nutrition for Canadians/FOR DUMMIES
