![Hahaha…. PERFECT TIMING !! ——Kelley
littlewaternymph:
10 REASONS WHY WATER IS AWESOME
Water is an essential component of the human body. The human body is made up of about 43% to 75% of water - depending on age, body fat, etc [if fat is taken out of consideration, the nominal water content is about 72% of body mass - according to this source]. You could probably survive for 4 to 8 weeks without food (source), but it is estimated that lack of water could cause death in about 10 days, at room temperature (source).
Water acts as a nourishing agent. Water circulates through the blood and helps transport nutrients and oxygen towards organs and cells. It acts as a solvent for many nutrients and essential salts and makes them available for absorption by the body.
Water is a cleansing agent. It also serves as a medium to carry metabolic wastes away from the body - this is accomplished in the form of urine and sweat. Think of it as a detoxifying agent. This is one of the most important functions of water in our body (although not very highly appreciated often in daily life).
Water helps reduce the risk of kidney stones. The kidneys filter out waste products from the blood and channel them out of the body through the process of urine formation. Increasing concentration of certain salts in the urine increases the risk of kidney stone formation - and in most cases this risk can be reduced by drinking a lot of water and diluting the urine. It is usually recommended that adults prone to kidney stones should try to drink about 12 eight-ounce glasses of water everyday (normal adult recommendation is about 8 glasses).
Water helps reduce the risk of sunstroke. Water is the single most important factor in the highly critical function of regulating your body temperature. On sunny days, we sweat (in other words - excrete water) more and the evaporation of the sweat has a cooling effect on the body. In the absence of sufficient water (when dehydration occurs) in your body, this temperature regulation breaks down and body temperature increases - and this leads to sunstroke. Severe sunstroke has the potential to damage your vital organs.
Water helps lower the blood pressure. When you lose more thanoptimal levels of fluid due to various conditions (not drinking sufficient water, heavy exercise, illness, etc), the body tries to adjust for the loss of water by constricting blood vessels so that the rate of loss of water (due to sweating and respiration) is reduced - which in turn leads to higher blood pressure. Drink ample water to prevent this from happening. Of course, this is applicable when the higher blood pressure has been attributed to the lack of enough fluids in the body [don’t confuse this with special diuretic treatments for certain heart, liver, and kidney conditions - in which sometimes it is necessary to remove excess fluids from the body to lower the blood pressure].
Water minimizes the risk of heart disease. This follows from the the above point - increased dehydration causes your cells and tissues to absorb water from the blood stream and thus decreases the volume of the blood flow (probably that’s why constriction of blood vessels and the subsequent increase in blood pressure occurs - read #6). Increased blood pressure is a sign of a heart that’s working harder than it should - it tries to pump more blood to excretory organs to compensate for the reduced volume. This could probably worsen a heart related ailment. Sufficient water intake will ensure that this does not happen.
Water keeps your skin in good condition. In the process of sweating, it also removes impurities in the skin and cleanses it - leaving you with a healthy and younger looking skin. Dehydrated skin cells can cause your skin to appear wrinkled or sagging.
Water does not contain calories. Feel free to replace those sugary soft drinks with water; water does not contain any calories - so unlike the soft drinks it’s not going to increase your weight. Some studies have pointed towards how increased water consumption can in fact cause weight loss. Americans consume about 13 billion gallons of calorific drinks every year. You can imagine the net effect that can be achieved by replacing all that with water. Make it a habit - whenever you go to a fast food joint or a restaurant, ask for water instead of a soda.
Water is free!
In conclusion, DRINK MORE WATER!](http://25.media.tumblr.com/tumblr_lfepyhnZOC1qc3jqgo1_500.jpg)
Water: How much should you drink every day?
Water is essential to good health, yet needs vary by individual. These guidelines can help ensure you drink enough fluids.
By Mayo Clinic staff
How much water should you drink each day? It’s a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.
Although no single formula fits everyone, knowing more about your body’s need for fluids will help you estimate how much water to drink each day.
Health benefits of water
Functions of water in the body
Water is your body’s principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.
Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.
How much water do you need?
Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.
So how much water does the average, healthy adult living in a temperate climate need? In general, doctors recommend 8 or 9 cups. Here are the most common ways of calculating that amount:
- Replacement approach. The average urine output for adults is about 1.5 liters (6.3 cups) a day. You lose close to an additional liter (about 4 cups) of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace your lost fluids.
- Eight 8-ounce glasses of water a day. Another approach to water intake is the “8 x 8 rule” — drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, “Drink eight 8-ounce glasses of fluid a day,” as all fluids count toward the daily total. Although the approach really isn’t supported by scientific evidence, many people use this easy-to-remember rule as a guideline for how much water and other fluids to drink.
- Dietary recommendations. The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.
Even apart from the above approaches, if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate. If you’re concerned about your fluid intake, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that’s best for you.
Factors that influence water needs
You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you’re pregnant or breast-feeding.
- Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise. During long bouts of intense exercise, it’s best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you’re finished exercising.
- Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
- Illnesses or health conditions. When you have fever, vomiting or diarrhea, your body loses additional fluids. In these cases, you should drink more water. In some cases, your doctor may recommend oral rehydration solutions, such as Gatorade, Powerade or CeraLyte. Also, you may need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.
- Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day.
Beyond the tap: Other sources of water
Although it’s a great idea to keep water within reach at all times, you don’t need to rely only on what you drink to meet your fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake. For example, many fruits and vegetables, such as watermelon and tomatoes, are 90 percent or more water by weight.
In addition, beverages such as milk and juice are composed mostly of water. Even beer, wine and caffeinated beverages — such as coffee, tea or soda — can contribute, but these should not be a major portion of your daily total fluid intake. Water is still your best bet because it’s calorie-free, inexpensive and readily available.
Staying safely hydrated
It’s generally not a good idea to use thirst alone as a guide for when to drink. By the time you become thirsty, you may already be slightly dehydrated. Further, as you get older your body is less able to sense dehydration and send your brain signals of thirst. On the other hand, excessive thirst and increased urination can be signs of a more serious medical condition. Talk to your doctor if you experience either.
To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. Most healthy adults can follow these tips:
- Drink a glass of water with each meal and between each meal.
- Hydrate before, during and after exercise.
- Substitute sparkling water for alcoholic drinks at social gatherings.
Although uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood, a condition called hyponatremia. Endurance athletes, such as marathon runners, who drink large amounts of water, are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who eat an average American diet.
