Why Drink So Much Water?

Do you make this common mistake?...
Waiting until you are thirsty before taking a drink of water.  Thirst isn't an early signal of water needs; it's a warning sign that you're already dehydrated and need to drink fast.

By the time you feel thirsty you have already lost over 1% of your total body water!  Some subtle signs of dehydration include dry lips, dark colored urine, muscle or joint soreness, headaches, crankiness, fatigue and constipation.  More serious complications caused by extreme dehydration include seizures, permanent brain damage, or even death.

Your body is approximately 60-74% water.  Muscle tissue is made up of about 65% water, whereas fat tissue ranges from 10% to 40% water.  Water plays a variety of roles in your body and because of this it is important to consume adequate amounts on a daily basis.

Transportation:
Transportation is one of water's most important functions in the body.  The water in your blood helps to transport oxygen, nutrients and hormones to the cells.  Water also helps transport waste for excretion.

Body Temperature:
Water helps maintain body temperature.  When your body gets too hot, the water in your blood absorbs the heat from the core of your body and transports it to the surface of the skin where it can be released as sweat.  When sweat evaporates it releases heat from your body and allows your internal temperature to remain steady.

Lubrication and Protection:
Water also acts as a lubricant for your joints and your eyes, as well as provides the basis for your saliva; which helps moisten your food so you can swallow it.  The fluid around your major organs is made mostly of water.  This fluid protects your organs from injury if you should fall or experience a major trauma.

Water Balance:
Water balance occurs when you consume the same amount of water as you lose.  When you are not in balance, you can become dehydrated.  You lose water through your urine, stools and sweating.  You also lose water through breathing and water evaporation.  In order to maintain water balance, it is important to consume enough water to replace what was lost during the course of a day.

Recommendations for intake:
Standard guideline-adult women should aim to consume at least 9 x 8 ounce cups of water a day.  Adult men should aim to get 13 x 8 ounce cups a day.  Remember the more active person will need more water to replace what was lost through sweat.  For instance, if you lose 1 pound of water through sweat in a workout you need more like 24 ounces of water to appropriately replace what was lost.

Water is a survival staple for the human body and it's importance is of the utmost importance to help keep your body operating optimally.

Drink up!
Mary
Agape Physical Therapist Assistant and water lover!