Author: Mark A. Lattimore
Water is Source of life, provides ourselves with health and beauty. Helps you lose weight, serves our body to function properly and does wonders for our skin, It provides energy and harmony to our body. Water plays an important and vital role in our body. It makes up, on average, 60 percent of our body weight. Every system in our body depends on water, such as digestion, absorption and transport of nutrients and detoxification. Filters toxic and unusefull component, as well as dilutes accomodating the procedure of excretion from the body, control our body temperature accelerates the process of weight loss, helps to fight acne, cellulite, stretch marks, there are several advantages to our body through drink water.
Water prevent diseases such as:
Cancer
An insufficient intake of water raise the risk of suffering from bladder cancer and colon because fosters the concentration of toxic substances within these organs. Adequate intake of water diminishes the risk.
Infections
Drink five to eight glasses of water daily diminishes the production of kidney stones and urinary infections. In contribution, holds the mucous membranes of the respiratory system properly hydrated, and diminishes the risk of viral infections such as influenza. Water also would minimize the asthma attacks.
Gingivitis and other mouth diseases
Saliva, which consists antibacterial substances, decrease if not drink water. This favors the presence of bacteria that inflict gingivitis, cavities and other mouth diseases.
Fig. The Benefit of Water Diagram
How much water do you need Every day?
Every day you lose water across sweating -detectable and unnoticeable – exhaling, urinating and bowel movements. For your body runs properly, you need to replace this water through beverages and foods that contains water. So how much water, or many precisely fluid, do you need?
This isn’t an easy question to answer. A healthy adult’s daily fluid intake can vary widely. Most people consume fluid (water) to quench thirst, to cover the water needs and “out of habit.” Generally, there three main idea to measure fluid (water) needs for healthy, sedentary adults living within a temperate climate.
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Replacement approach. Generally, urine output for adults is 1.5 liters a day. You lose at least a liter of water a day across breathing, sweating and bowel movements. Food habitually accounts for 20 percent of your fluid intake, so if you drink water 2 liters (8 cup) a day or consume food which contains water, you can replace the lost fluids.
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Eight 8-ounce glasses of water a day. 8 x 8 rule,drink eight 8-ounce glasses of water or fluid a day (about 1,9 liters). Eventhough this idea doesn’t supported with scientific reason, but many people use this information as a guidance about how much water or fluid they need a day to consume.
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Dietary recommendations. The Institute of Medicine advises that man requires 3 liters (about 13 cups) of water or beverages a day and women requires 2.2 liters (about 9 cups) of total beverage a day. These basic rules are based on national food surveys that estimated people’s medium fluid intakes.
You can choose any of these fluid intake strategies to measure your fluid needs. But your current total water or fluids that you consume is probably enough to quench your thirst and cover your body needs, produce a colorless or slightly yellow normal amount of urine.
Factors that influence water needs
You may need to consider total fluid intake from these factors which could influence how many fluid you need, including how active you are, the climate and environment temperature, your body health, and even if you are pregnant or breast-feeding.
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Exercise. When you exercise, you will lose many of your body fluid through sweat. Therefore, you will need more water or fluid to replace that fluid loss. Drink 2 cups of water two hours before involving in an exercise or sport activity, for example a marathon or half-marathon. 1-2 cups of water is also enough for shorter exercise. During the activity, replenish liquids at frequent durations, and keep drinking water or healthy drink as soon as you’re finished. Since exercise produce significant sweat, sodium lost in sweat and you may need a sports drink with more sodium rather than just water.
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Environment. An additional water is require in humid or hot weather, to help your body decrease the temperature or to replace what you lose through sweating. You may need extra water or fluid in cold weather when you sweat while you are wearing thick clothes. Heater or air conditioner can cause your skin to lose moisture, avoid this by increasing your daily fluid requirements. Altitude also can affect how much water or fluid your body requires. For example, altitude greater than 2.500 meters (8.200 feet) will requires more water or fluid to maintain your body condition, because higher altitudes may trigger increased urination and more rapid breathing, which uses up more of your fluid reserves.
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Illnesses or health conditions. Fluid lost also can caused by some signs and symptoms of diseases, such as fever, vomiting and diarrhea. To replenish lost fluids, drink more water or healthy drink to avoid dehydration (Gatorade, Powerade, Ceralyte and others). When water loss can’t replaced orally, an intravenous water and electrolytes treatment may be necessary. Increased water intake is nearly always informed to person with urinary tract stones. But, in the other case, you may need to limit the water intake if you posses a condition that impair excretion of water – such as heart failure and some type of kidney, liver, adrenal and thyroid diseases.
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Pregnant or breast-feeding. Women whom are pregnant or breast-feeding requires 3.1 liters (about 13 cups) of water or liquids a day. to stay hydrated and to replenish the liquids lost, especially when nursing.
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