Do you get enough water every day? Water is a very important part of a diet and is essential for life. Water makes up approximately two-thirds of the body’s weight and approximately 75 percent of the brain’s weight. Nearly 4 percent of the water in the body is lost through the skin, lungs and through urine and stools each day. This water loss must be replaced continually by beverage and food consumption. Sweating causes greater water loss and increases the need to consume more fluids.
Water loss resulting in as little as 1 percent decrease in body weight is called dehydration. Dehydration will reduce the body’s ability to perform physically and mentally. Infants and children can quickly become dehydrated; therefore, it is critical they consume adequate fluids. Water is so important to well-being that you can only live a few days without it.
Why is water so important? Here are a few reasons:
– Water is essential for the body to cool itself. The inability of the body to cool itself will result in heat cramps, heat exhaustion or a heat stroke.
– Water is needed for digesting, absorbing and transporting nutrients.
– Water is a lubricant for joints and cushions vital organs and tissues. It is important for healthy mucus membranes in the lining of the mouth, lungs, nose and intestines.
– Water helps prevent constipation (and possibly reduce the risk of colon cancer). Getting enough fluid is critical with a high-fiber diet to keep the bowels functioning properly.– Water is critical for health because it carries waste products from cells so the waste can be excreted from the body.
The average male needs approximately 12 cups of water per day, and the average female needs approximately nine cups. Factors that increase the amount of fluid you need include exercise, high temperature, low humidity, high altitude, high-fiber diet, increased fluid losses as a result of diarrhea or vomiting and caffeine or alcohol consumption.
Many foods are primarily water and help meet your total water needs. Therefore, eating a well-balanced diet will help meet water needs. Fruit and vegetable juices, milk, soup and prepared gelatin are almost all water. Many foods that are called “solid” also contain high levels of water. Many fruits and vegetables are over 80 percent water. Prepared grain products may be up to 30 percent water. Protein rich foods such as meat, fish and poultry may contain as much as two-thirds of their weight in water.
Water is especially important before, during and after exercise. Water is also essential if you have had a few hours of frequent vomiting or diarrhea. This can cause dehydration, especially in children and infants. For more information about water consumption or diet and health related issues, please call Kim Miles at the Extension office at 325-646-0386.
