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Healthy Diet Plans >>
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Adequate Water Intake |
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Adequate Water IntakeWater is one of the most essential requirement in an individual’s life.
55-75% of the body comprises of water. It is the major component of urine, sweat, digestive juices and blood. It is also seen in fat, bones and muscles. A constant and fresh supply of water is required, as the body is deprived of any storage facility. It occurs in the bones, lean muscle and body fat. Loss, due to perspiration, urine, feces and lungs has to be compensated, as extremities result in dehydration.
Water requirement varies between individuals, based on their geographical location, metabolism, activity pattern, the type of food and the weather.
Quantity of water in men is more than in women. Around 2 liters of water is lost every day, during senescence. Water loss is greater with exercise session on a hot day. Adults approximately lose around 3 liters per day. Compensation, in the form of food and liquids is essential.
One liter of fluids is provided by foods. Opt for liquids and drinks for the rest. Drink water, whenever thirsty. Water helps in maintaining the integrity of the cell membrane. It moisturizes the mucous membranes of the mouth and lungs. Excessive by-products of metabolism such as urea are easily disposed off. They grease and pillow the joints.
Water helps in regulating blood volume. Perspiration helps in body temperature maintenance. Dehydration or water deprivation is a serious and fatal situation, as water is the carrier for all nutrients and oxygen to the various target cells. The most typical symptoms of dehydration include diarrhea and vomiting. Water aids in relieving constipation and decreases the risk of cystitis. They act as a shock absorber in the amniotic sac, during pregnancy, thereby protecting the fetus. They are a part of the vitreous humor of the eye and the cerebro-spinal fluid of the spinal cord, acting as a cushion.
Water quality is equally important. The onset of a variety of diseases, calls for the necessity of pure, drinking water. Water contamination, causes severe problems and life threatening diseases. It is an easy medium for the transmission of micro organisms.
Bottled water or mineral water comprises of salts resulting in increased hypertension and fluid retention. Reduced sodium bottles are preferred, containing lesser than 30 mg/dl. Preference of ordinary water over bottled water is recommended. Around 150 ml each of 8 glasses is the nutritional requirement per day. Nursing mothers, athletes and people in the tropical region require more. The requirement is reduced in senescence, people in the cold zones, people consuming water-rich foods and individuals with reduced activity pattern.
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