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Water Importance

HEALTH AND NUTRITION

WATER'S IMPORTANT ROLE IN THE BODY

Water helps nearly every part of the human body function. Considering that our bodies are 55-75% water, understanding water's important role in the body can be a fountain of health. The following are just some of the important things water does in the body:

  1. Liquid in a range of body temperatures
  2. Media for biochemical reactions
  3. Efficient cooling effect
  4. High latent heat prevents freezing
  5. Water is required for expiration.
  6. Carries nutrients and oxygen to all cells in the body.
  7. Moistens oxygen for breathing.
  8. Protects and cushions vital organs.
  9. Helps body absorb nutrients.
  10. Removes waste.
  11. Cushions joints.

 

WATER FACTS

The human body contains between 55-75% water depending on the ratio of body fat to muscle.

  1. The human brain is 75% water,
  2. Blood is 92% water.
  3. Muscles are 75 % water
  4. Bones are 22% water

Water is vital for body temperature regulation, therefore fluid replacement is vital. During summer when the temperature increases, your body requires even more fluid to maintain it's normal body temperature.Even when there is zero intake of water there are always unavoidable losses.

Water In: Solid Foods (1000ml), Metabolic Water (300ml) and Beverages (1000ml)

Water Out : Evaporation (min 1000ml), Sweat , Faeces (100+ ml) Urine

 

HYDRATION AND YOUR NEEDS

BENEFITS OF GOOD HYDRATION

  1. Increases physical and mental alertness
  2. Extra moisture of all systems
  3. Energy Systems
  4. Protection - Cancer Research!

 

DEHYDRATION

It is not a reliable measure of water need. It is important to pay attention to the signals of water loss and minimise risk of dehydration before thirst sets in. Establishing a strong fluid habit is important for everyone.

  1. 1-5% Thirst, vagueness. Discomfort, increased pulse, nausea
  2. 6-10% Dizziness, headache, laboured breathing, walking difficulties
  3. 11-20% Delirium, twitching, inability to swallow. Severe lack of water, or extreme dehydration, when more than 1/2 to 2 litres of fluid are lost can be life threatening.

 

DO YOU NEED MORE?

Keep in mind that there are other factors that may require you to drink more water. Here's a look at a few:

Dry Air Up There:

To combat low humidity levels on aeroplanes drink one 250mL serving of water for every hour in the air.
Winter Woes: The colder it gets outside the more energy your body requires to maintain a 37oC degree temperature, AND the more water your body needs. So be sure to drink extra water in cold weather.
Flu Blues: Maladies such as pneumonia and the flu can sometimes lead to dehydration, so be sure to drink more water when you are sick.
Beat the Heat: If you plan to spend considerable time outside in warm weather, prepare by drinking one to two extra 250mL servings of water.
Mums Need More: Due to high concentrations of water in breast milk nursing mothers require three additional 250mL servings of water per day.
Pregnancy Increases Need: You'll gain as much water weight as baby weight when you are pregnant. This is in the form of increased blood volume, amniotic fluid, and tissue fluids. Be sure to drink 8 to 12, 250mL servings a day.

 

DEHYDRATION

Remember! Although thirst indicates a lack of fluid,

 

 

 

 

 

HYDRATION CALCULATOR

In February, 2004 the US National Academy of Sciences (NAS) issued a report* on the Dietary Reference

Intakes for Water, Potassium, Sodium, Chloride, and Sulfate that estimates an adequate daily intake level of water for women of just under 3 litres and 4 litres for men. The report further stated that about 80% of the estimated total water intake is met by consuming water and beverages, while the other 20% is derived from foods.

While the NAS report mentions water and beverages, bottled water is an excellent choice for hydration for those who enjoy its refreshing taste and consistent high quality and safety, and for consumers wishing to avoid or moderate calories, caffeine, sugar, artificial colorings or other additives.

The amount of water you need to be adequately hydrated varies depending on your temperature, weight, level and duration of exercise, and many other factors. We have provided a guide below to help you assess your needs according to the intensity of the activity undertaken.  The greater the intensity the more water you body will need.

*  Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate (2004), Standing Committee on the Scientific Evaluation of Dietary Reference Intakes, Food and Nutrition Board, INSTITUTE OF MEDICINE OF THE NATIONAL ACADEMIES.

LOW ACTIVITY:

  • Walking at 3 kilometres per hour
  • Housework
  • Golf with a golf cart
  • Garden Work - power mower

MEDIUM ACTIVITY:

  • Walking at 7 kilometres per hour
  • Bicycling at 10 kilometres per hour
  • Boating/Canoeing at 4 kilometres per hour
  • Golf - walking
  • Swimming
  • Dancing - slow step
  • Bowling
  • Aerobics
  • Tennis, doubles

HIGH ACTIVITY:

  • Bicycling at 15 + kilometres per hour
  • Dance - fast step (aerobic)
  • Racquet Sports - singles
  • Running/Jogging at 8+ kilometres per hour
  • Skiing (Cross Country/Downhill/Water)