Water is a combination of hydrogen and oxygen. It is the basis for the fluids of the body. Water makes up more than two-thirds of the weight of the human body. Without water, humans would die in a few days. All the cells and organs need water to function.
Water helps our body with the following:
- Keeps its temperature normal (through perspiration).
- Lubricates and cushions your joints.
- Protects your spinal cord and other sensitive tissues.
- Gets rid of wastes through urination and bowel movements, relieving constipation.
Our body's water needs are met through the water and beverages we drink.We can get some fluid through the foods we eat. For example, broth soups and other foods that are 85% to 95% water such as
celery,
tomatoes,
oranges,
melons and others.
When our body loses water and goes out of balance it is called dehydration. We lose water from our body when we perform normal everyday functions. Water is also lost when we go to the bathroom or sweat, we even lose small amounts of water when we exhale. We need to replace this lost water to prevent dehydration.
Our body also needs more water when
- we are In hot climates.
- More physically active.
- Running a fever.
- Having diarrhea or vomiting.
Thirst is a signal that our body is on the way to dehydration. We need to drink water or other fluids to keep our body from dehydration.
Healthy people meet their fluid needs by drinking when thirsty and drinking fluids with meals. But, if you're outside in hot weather for most of the day or doing vigorous physical activity, you'll need to make an effort to drink more fluids.
If you think you're not getting enough water each day, the following tips may help:
Carry a water bottle for easy access when you are at work or running errands.
Freeze some freezer-safe water bottles. Take one with you for ice-cold water all day long.
Choose water instead of sugar-sweetened beverages. This can also help with weight management. Substituting water for one 20-ounce sugar-sweetened soda will save you about 240 calories.
Choose water instead of other beverages when eating out. Generally, you will save money and reduce calories.
Give your water a little pizzazz by adding a wedge of lime or lemon. This may improve the taste, and you just might drink more water than you usually do.
Although beverages that are sweetened with sugars do provide water, they usually have more calories than unsweetened beverages. To help with weight control, you should consume beverages and foods that don't have added sugars.
Examples of beverages with added sugars are Fruit drinks, Some sports drinks, Soft drinks and sodas (non-diet).
