Water is essential to good health. Every organ in our body depends on water to function well. Lack of water can lead to dehydration which can have serious consequences. How much water should you drink each day? It is a simple question with no easy answers. Studies have produced varying recommendations over the years but, in truth, your water needs depend on many factors including your health, how active you are and where you live?
What is the function of water in the body?
Water is your body’s principal chemical component and makes up about 60 to 70 percent of your bodyweight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells, and provides a moist environment for ear, nose and throat tissues. It keeps your temperature at the right level, lubricates and cushions joints, keeps your skin moisturized, and lots of other things.
Lack of water can lead to dehydration, a condition that occurs when you do not have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.
How much water do you need?
Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.
So how much fluid does the average, healthy adult living in Anguilla needs? One recognized medical organization in the USA determined that an adequate intake (AI) for men is roughly about 13 cups (3 liters) of total beverages a day. The AI for women is about 9 cups (2.2 liters) of total beverages a day. We often hear that we should drink 8 8-ounce glasses of water a day. That is about 1.9 litres. The scientific data for this is hard to find, but it is a very popular suggestion. This old suggestion to drink eight glasses a day is nothing more than a guideline, not based on scientific evidence but most people adhere to it.
How much fluid you need depends upon several things, including:
• Age: Kids need plenty of fluids. They can get dehydrated much more easily than adults. Older people may need more fluids because of health conditions or because they tend to lose their sense of thirst.
• Gender: Men need more fluids than women. (And pregnant women need more fluids than other women.)
• Weight: Overweight and obese people need more water.
• Health: Conditions such as diabetes, cystic fibrosis, and kidney disease can boost your need for fluids.
• Environment: You need more fluids in extreme weather conditions (especially hot, humid, or cold) and at high altitudes
Health benefits of drinking water
There are many health benefits of drinking water. The following are some benefits:
• Drinking water helps maintain the balance of body fluids.
• Water can help control calories (see below).
• Water helps energize your muscles.
• Water helps maintain normal bowel function.
• Water helps keep skin looking good.
Dehydration
Thirst is one of the first warning signals that you may be getting dehydrated. You should not rely on thirst alone. Other early signs are fatigue, flushed skin, faster breathing and pulse rate, and having trouble exercising. Later signs include weakness, dizziness and laboured breathing.
If you think you are becoming dehydrated, you should move to a cool place and rehydrate. Drink fluids slowly — drinking too fast can stimulate urination, resulting in less hydration.
Water is usually enough to rehydrate, unless you are exercising really hard or for a long time. Athletes tend to replace only about half of the fluid lost when they drink water. Sports drinks may replace more lost fluids because athletes enjoy the taste.
Drinks and dehydration
Alcoholic beverages have the most dehydrating effect. Coffee and other caffeinated drinks do make you urinate more but, overall, they are hydrating because of their water content. Juices, sodas, and other sweet drinks also are hydrating. Water is usually a better choice for hydration because it does not have extra calories.
Water intoxication
It is possible to drink too much water? Healthy kidneys in an adult can process anywhere from 20 to 1,000 milliliters of fluid per hour. It is not easy to overload them, but it can happen. Getting too much water, especially in a short time, is dangerous.
Although uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood, a condition called hyponatremia.
Symptoms of too much water include weight gain, bloating, nausea, and vomiting. Sudden cases of water intoxication can cause low blood sodium which can result in headaches, confusion, seizures and coma.
Endurance athletes, such as marathon runners who drink large amounts of water, are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who eat an average Anguillian diet and live in this hot humid environment. The International Marathon Medical Directors Association recommends that athletes drink no more than 31 ounces of water per hour during extended exercise.
Water and weight loss
Water could help with weight loss. Studies show that by drinking water, people tended to eat and drink fewer calories probably because the water filled them up. As a result, they lost weight. Both studies were short-term, however, it is unknown if the results would have held up over a longer time.
Conclusion
Water is essential for human life — we can survive only a few days without it. There are many health benefits from drinking adequate amounts of water each day. Most healthy people can meet their daily hydration needs by letting thirst be their guide. If we live in Anguilla and spend most of the day outside or doing vigorous physical activity, we will need to make an effort to drink more fluids. When we feel thirsty all of us should drink some water. We should avoid using sugary drinks to quench our thirst as water works just fine without the added calories that could lead to obesity. The health benefits of drinking water are many. Start drinking adequate amounts of water today!
Ask Your Doctor is a health education column and is not a substitute for medical advice from your physician. The reader should consult his or her physician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field are ongoing, it is possible that new findings may supersede some data presented.
Dr Brett Hodge is an Obstetrician/Gynaecologist and Family Doctor who has over thirty two years in clinical practice. Dr Hodge has a medical practice in The Johnson Building in The Valley (Tel: 264 4975828).
