Posted by (I was requested by our church to do short health presentations for the local community. Here’s the second lecture.)
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Our planet is known to be the Blue Planet, do you know why? Because 70% of the earth’s surface is covered with water? Do you know what else is composed mostly of water? Our body.
Our body’s composition is about 70% water? Our brain is about 75% water. So if they call you an airhead, that is an insult. But if they call you a waterhead, they are just stating a fact.
We cannot live without water for more than 3-4 days. Camels can survive 15 days without drinking water, but we are not camels. Water is essential to keeping our body functioning properly and us feeling healthy.
Here are the few examples of the ways water works in our body:
- Regulates body temperature
- Protects body organs and tissues from cell damage
- Get rid of wastes through urination, perspiration, and bowel movements.
- Carries nutrients and oxygen to cells
- Dissolves minerals and nutrients to make them accessible to your body
- Moistens tissues in the eyes, nose and mouth and lubricates joints
How much water do we need?
Every day, we lose 8 to 12 cups of water through breathing, perspiring, and urine and bowel movements. Factors that increase your fluid needs include exercise, hot weather, high altitude, a high-fiber diet, and increased losses from caffeine and alcohol intake.
Adequate hydration varies from person to person. A practical way to monitor hydration is by observing the color of your urine right after you get up in the morning. Straw- or lemonade-colored urine is a sign of appropriate hydration. Dark-colored urine — about the color of apple juice — indicates dehydration.
Our body regulates the proper balance of water in our system. Thirst is an indication that the water balance is low. However if you felt thirsty, you’re already behind on your hydration.
So how much fluid does the average, healthy adult living in a temperate climate need? The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:
- About 15.5 cups (3.7 liters) of fluids a day for men
- About 11.5 cups (2.7 liters) of fluids a day for women
These recommendations cover fluids from water, other beverages and food. About 20% of daily fluid intake usually comes from food and the rest from drinks. Vegetables and fruits contains much water.
Since it’s hard to track the amount of water you get from food, it’s best to try for at least six to eight cups of water daily.
Here are some practical tips that can become part of your healthy habit:
- Start the morning off by drinking a glass of water as soon as you wake up, even before coffee.
- Carry a water bottle wherever you go.
- Set goals for yourself.
- Cut out sugary beverages to avoid empty calories; avoid caffeinated and alcoholic drinks because they don’t hydrate but dehydrate us.
We may drink lots of water but we still get thirsty, right? There is a more important water that when we drink it we will not get thirsty anymore. Here it is:
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(*photos from the web)