Water

water
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When you are looking into a healthy lifestyle, the first thing you could do easily is swapping your liquid consumption to water.

Water is the most important nutrient for our body. It is vital for our existence.

Our body is about 60% water.

Two-thirds of this water is within the cells of the body, sustaining the chemical reactions that are essential for life.

Water loss of as little as 1-2% of body weight can impair cognitive and physical performance. So remember that staying hydrated throughout the day is important for your energy levels and brain function.

Mild dehydration caused by exercise or heat can have negative effects on both your physical and mental performance.

If you suffer from constipation, try to drink more water, it may help.

Sometimes we mistake thirst with hunger.

Also, drinking water about a half-hour before meals can reduce the number of calories you end up consuming.


In the body

Many nutrients dissolve in water so they can be absorbed more easily in the digestive tract. Similarly, many metabolic processes need to occur in water. 

Water is a component of blood and thus is important for transporting chemicals and nutrients to cells and tissues and removing waste products. 

Each cell is constantly surrounded in a watery fluid.

Water absorbs and transports heat. For example, the heat produced by muscle cells during exercise is carried by water in the blood to the surface, helping to maintain the right temperature balance. The skin cells also release water as perspiration, which helps maintain body temperature.

Your fluid intake is probably adequate if:

* You rarely feel thirsty.

* Your urine is colourless or light yellow.
Urine colour is a sensitive indicator of fluid balance – dark yellow or foul-smelling urine can be an indicator of dehydration.

Several factors are thought to increase the likelihood of chronic mild dehydration: a faulty thirst “alarm” in the brain; dissatisfaction with the taste of water; regular exercise that increases the amount of water lost through sweat; living in a hot, dry climate; and consumption of caffeine and alcohol, both of which have a diuretic effect.

Recommendation 

  • Adults should drink at least 1 1/2 – 2 litres of non-carbonated bottled or filtered water per day, and more when exercising or when the weather is hot.
    Other beverages can contribute to fluid balance, including coffee and tea.
    But remember that sugary drinks and milk also contain a lot of sugars and from that reason, I recommend to reduce their consumption to the minimum. 
  • Increase your water consumption when you exercise, during hot weather, especially in a dry climate and during times of increased sweating.
    During very long, intense exercises, you may also need to replenish electrolytes along with water (coconut water is an excellent source for electrolytes).
    If you are suffering from a health condition that causes vomiting or diarrhoea, you may need to increase your water consumption.

For conclusion, keep yourself well hydrated with clean, filtered or natural mineral water for keeping a healthy diet and a healthy lifestyle.

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