Water is the main constituent of the body: it makes up approximately 50-80% of the body weight, depending on lean body mass. Water is so essential to life as humans can survive only a few days without it. Simply put, we need water to survive, and we must stay hydrated for optimum health.
In the body, water becomes the fluid in which all life processes occur. Functions of water can be summarised as:
- helps transport nutrients we get from food to necessary parts of the body
- helps transport oxygen, fat, and glucose to our working muscles
- regulates body temperature
- digests food
- flushes out toxins
- eliminates waste
Water Losses
The body must excrete a minimum of about 500 millilitres of water each day as urine. In addition to urine, water is lost from the lungs as vapour and from the skin as sweat and some is also lost in faeces.
What About the Effects of Alcoholic and Caffeinated Beverages Have on Fluid Balance in the Body?
Alcoholic beverages such as wine or spirits and caffeinated beverages such as tea and coffee act as diuretics. Tea and coffee cause the body to lose about half of the liquid consumed from the beverage but there is more water loss when it comes to alcohol intake.
Alcohol is a strong diuretic:
1 mL of pure alcohol = 10 mL of water (loss)
125 mL glass of red wine (12.5% alcohol) = 150 mL loss of water
To put it simply, you lose more fluid than what you take in.
Dehydration
There are three levels of dehydration: mild dehydration, chronic mild dehydration and acute dehydration. The symptoms of mild dehydration include:
- thirst
- dry skin and membranes
- rapid heartbeat
- low blood pressure
- weakness
To support vital functions of our bodies, we need to create water balance: balance between water intake and output. Dehydration occurs when water output exceeds water input.
The reported health effects of chronic mild dehydration include increased risk of kidney stones, urinary tract cancers, colon cancer, childhood obesity, mitral valve prolapse and diminished physical and mental performance and salivary gland function. In addition to these health effects, mild chronic dehydration and poor fluid intake may have detrimental effects on proper elimination. There are certain processes in the body –such as intestines, kidneys, skin and lungs—require adequate water to function properly.
Acute dehydration manifests even more serious symptoms such as dizziness, spastic muscles, loss of balance, delirium, exhaustion and collapse.
Sources of Water
Straightforward water is not the only way of getting enough fluid. We also get water from water-based beverages, raw fruit and vegetables that are high-water content foods such as cucumber, celery, radishes, melons or berries. Here’s top 10 highest water content food:
cucumber
96% water
lettuce
96% water
zucchini
95% water
radishes
95% water
celery
95% water
tomatoes
94% water
cabbage
93% water
watermelon
92% water
spinach
92% water
strawberries
92% water
How Much Water
According to Australian Guidelines, to be properly hydrated in a temperate climate like ours in Australia, adults require some 2500-3000 millilitres of fluid a day, depending on body size. Every day, solid foods we consume contribute approximately 1000 millilitres (1 litre) of water and 250 millilitres of water is produced by the body’s metabolism. However, the remainder needs to come from free water or other fluids or both.
There are circumstances, however, where there is an increased need for water such as exposure to hot weather or high temperatures, physical activity, exercise, strenuous work, exposure to air-conditioning, exposure to heating more than short periods, pregnancy, breastfeeding, fever, diarrhoea and vomiting.
Ways to Hydrate
- fruit-infused water (my favourite)
- herbal teas (non-diuretic)
- filtered water
- fresh juices and smoothies
- raw fruit and vegetables
- fresh, raw salads
- alkaline-forming water like water with added lemon juice
- granitas
References:
1. Robinson J. 2002 Water, electrolytes and acid-base balance in Essentials in Human Nutrition edited by Mann J. & Truswell A. Oxford University Press. U. S. A. pages 113-128.
2. Baghurst K. 2003 Drink Plenty of Water in Food for Health: Dietary Guidelines for Australian Adults. Commonwealth of Australia. pages 95-105.
3. Whitney E. N., Cataldo C. B., Rolfes S. R. 2002 Understanding Normal and Clinical Nutrition Wadsworth /Thompson Learning U. S. A. pages 387-388.
Medical Disclaimer: All information contained in this blog is for informational purposes only. It is not intended to diagnose, treat, cure, or prevent health problems. For all serious health issues, please contact a medical or nutrition practitioner. The information provided in this blog is based on the best knowledge of the author at the time of writing and we do not assume liability for the information within this email, be it direct or indirect, consequential, special, exemplary, or other damages. In all circumstances, it is always wise to consult your physician before changing your diet, taking supplements or starting any exercise or health program.
If you want to learn how to jazz up your water and make it more enjoyable, here’s a blog post for you: