WATER - a vital nutrient

 Water is essential for the human body. The body cannot store water and must have fresh supplies every day to perform virtually every metabolic process. Babies and the elderly are vulnerable to lack of water or dehydration. If you regularly don't drink enough water there is some increased risk of kidney stones and, in women, urinary tract infections.

The human body can last weeks without food, but only days without water. The body is made up of 55–75 per cent water. Water forms the basis of blood, digestive juices, urine and perspiration and is contained in lean muscle, fat and bones.

As the body can’t store water, we need fresh supplies every day to make up for losses from lungs, skin, urine. The amount we need depends on our metabolism, the weather, the food we eat and our activity levels.

Facts about water in our bodies

Some facts about our internal water supply:

• Body water is higher in men than in women and falls in both with age.
• Most mature adults lose about 2.5–3 litres of water per day. Water loss may be more in hot weather and with prolonged exercise.
• Elderly people lose about two litres per day.
• An air traveller can lose approximately 1.5 litres of water during a three-hour flight.
• Water loss needs to be replaced.
• Foods provide about one litre of fluid and the remainder must be obtained from drinks.

Water is needed for most body functions

Water is needed to:

• Maintain the health and integrity of every cell in the body.
• Keep the bloodstream liquid enough to flow through blood vessels.
• Help eliminate the by-products of the body’s metabolism, excess electrolytes, for example sodium and potassium, and urea which is a waste product formed through the processing of dietary protein.
• Regulate body temperature through sweating.
• Keep mucous membranes moist, such as those of the lungs and mouth.
• Lubricate and cushion joints.
• Reduce the risk of cystitis by keeping the bladder clear of bacteria.
• Aid digestion and prevent constipation.
• Work as a moisturiser to improve the skin’s texture and appearance.
• Carry nutrients and oxygen to cells.
• Serve as a shock absorber inside the eyes, spinal cord and in the amniotic sac surrounding the fetus in pregnancy.

Water content in food

Most foods, even those that look hard and dry, contain water. The body can get about half of its water needs from food alone. The digestion process also produces water as a by-product and can provide around 10 per cent of the body’s water requirements. The rest must come from liquids.

Dehydration
Dehydration occurs when the water content of the body is too low. This is easily fixed by increasing fluid intake. Symptoms of dehydration include headaches, lethargy, mood changes and slow responses, dry nasal passages, dry or cracked lips, dark-coloured urine, weakness, tiredness, confusion and hallucinations. Eventually urination stops, the kidneys fail and the body can’t remove toxic waste products. In extreme cases, this may result in death.

Causes of dehydration include:

• Increased sweating due to hot weather, humidity, exercise or fever.
• Not drinking enough water.
• Insufficient signalling mechanisms in the elderly – sometimes they do not feel thirsty even though they may be dehydrated.
• Increased output of urine due to a hormone deficiency, diabetes, kidney disease or medications.
• Diarrhoea or vomiting.

Things to remember

• Water is essential to most bodily functions.
• The body has no way to store water and needs fresh supplies every day.
• Dehydration is life threatening to a baby and requires urgent medical attention.
• It is recommended that you consume around eight glasses of water a day to prevent dehydration. 

 So let's keep our body healthy and try to drink water at least 8 glasses per day !!!!!!!