Why do We Need Water?
Why is it so important to drink enough water per day? Because it is essential for our survival, as our body is made up of about 60-70 % water.
Every cell, tissue, and organ in our body needs water in order to function properly. Water not only (which is a large percentage of our blood) carries essential nutrients to our cells, but it also carries waste materials to our kidneys and, ultimately, out of our bodies through urine.
It also helps regulate body temperature through sweat (another way water helps remove waste) and promotes healthy stool. This way it keeps our digestive system running smoothly and constipation at bay.
It is also an essential part of lubricants (joint fluid also known as synovial fluid) which works as a cushion between bones and reduces friction while moving.
It is also used by the brain to produce many Hormones and Neurotransmitters.
It also helps to keep skin hydrated and reduces the risk of kidney stones, infections, etc.
Water prevents dehydration. Every day we lose water in normal processes like making urine, having regular bowel movements, and sweating. In these processes, if we lose more water than our intake, our body ends up functioning improperly due to dehydration, resulting in symptoms like headaches, constipation, fatigue, dizziness, etc., which subsides on drinking water. Dehydration also affects our mood and memory.
Now that we know why water is very important for our health, let's understand how much water we should drink per day.
How much water should we drink per day?
For women, the amount of total water is about 2.5 liters per day and for men, it is about 3.5 liters per day. These estimates, however, include fluids consumed from both foods & beverages, including water. Normally we get about 20% of the water we need from the food we eat (especially fruits & vegetables). Taking that into account, women need about 2 liters and men about 3 liters of fluid per day, in order to help replenish the amount of water that is lost.
However, these amounts of water per day are not one-size-fits-all. In fact, how many liters of water we should drink per day depends on many factors, some are:
- Exercise: Any activity that makes us sweat results in loss of water. Thus, we need to drink extra fluids to replenish the amount that was lost. That is why it's important to drink water before, during, and after a workout.
- Environment: The hotter or more humid the weather, the more we're likely to sweat, and the more water we need to drink. Dehydration is also more likely to occur at higher altitudes. So, if we're hiking, skiing, or just visiting an area of high elevation, we should pay attention to our water intake.
- Overall health: Because our body loses fluids when we have a fever, diarrhea, or vomiting, it's important to drink more water at this time (also electrolyte supplements, if needed). Other conditions such as infections also require an increased water intake; this helps dilute urine, thereby flushing out the bacteria, etc.
- Pregnancy and breast-feeding: Both of these situations require more water intake per day to stay hydrated as there are many more metabolic reactions going on in the body for both the mother and baby.
How to get enough water?
Ways to Increase Water (or fluid) intake
- Listen to our body: If we are thirsty, drink water. This is especially important if you are active or live in very hot climates.
- Opt for water: Instead of reaching for soda or energy drinks, go with a glass of water.
- Sip water throughout the day: Consume water with meals, as well as between meals.
- Carry a refillable water bottle: Keep water handy, so it's there when you want to reach for a drink.
- Add a flavor enhancer: For variety, squeeze some fresh lemon or lime juice into your water, toss in a couple of cucumber slices, or add a few fresh basil leaves/mint leaves.
Opt for foods that are high in water
It's important to replace water losses to stay in good health. We can do this by enjoying a variety of beverages, as well as eating foods that have a high water content, such as fruits and vegetables. For drinks, we should focus on unsweetened beverages, like water, fruit or vegetable juice, and low-fat milk, in order to limit calories from added sugars.
Options with a 90-100% water content, include water, sparkling water, low-fat milk, fruits (cantaloupe, strawberry, watermelon), and vegetables (lettuce, cabbage, celery, spinach).
Options with a 70-89% water content, include fruits (bananas, grapes, oranges, pears, pineapples), vegetables (carrots, cooked broccoli, avocados), and dairy products (yogurt, cottage cheese, ricotta cheese).
Color Check to know if we are drinking enough water
A quick and easy way to check if we are getting enough water overall is to take a peek at the color of our urine. If we are consuming enough, the urine color will be a pale yellow color. If it is a dark yellow or amber color, we may need to increase the amount of water.
Disclaimer: The information given here is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult us through e-mail dietician.nidhi@gmail.com