Water - the Forgotten Nutrient
Hydration
Water makes up the majority of the body and is essential to its functioning. The average adult body is composed of 10 to 12 gallons of water. That equals 10 to 12 milk jugs and 55 to 75% of our body’s weight. The percent of the body that is composed of water depends on the proportion of muscle to fat.
Function of Water
Water is an essential part of all body tissues. Water is needed for digestion, absorption of nutrients, and excretion. It is key in the structure and function of the circulatory system and transports nutrient and all body substances. Water controls the physical and chemical makeup of the fluid inside and outside of cells. Water plays a direct role in maintaining body temperature.
Dehydration
Dehydration occurs when our bodies do not have adequate fluids to function at the optimal level. 90% of the body’s water is found in the cells and around the cells while only 10% is in the bloodstream. When we do not have enough water, fluids start to move from our cells into our blood leaving us with shriveled cells. As the body looses water unpleasant symptoms occur. When dehydrated your body progresses through these symptoms: thirst, fatigue, weakness, delirium and, finally, death. Loss of 20% of body water may cause death; loss of only 10% causes severe disorders including muscle spasms, delirium and wakefulnuess. After loosing 10% of body water the blood is unable to circulate normally which leads to failing kidney function.
Needs
The body does not feel thirst until dehydration has already begun. The body has no way to store water and thus it must be replenished everyday to keep the body running at its best. Under most circumstances the amount of water needed to meet the average adult body’s requirements is eight 8-ounce glasses of water or water-based beverages every day. However, the actual amount you should consume may be higher depending on your physical activity level, body muscle mass and the exterior temperature. Some water needs are met through food. Vegetables and fruits have high water content while bread, nuts and oils have lower or no water content.
Tips for keeping hydrated
First assess your intake of fluids by keeping track of how much water and water-based beverages you consume. In addition, count any frozen juice bars or icy treats. If your intake isn’t where it should be, carry a bottle of water around with you, take an extra glass of water at lunch or switch to water instead of an afternoon soft drink. Caffeine has a diuretic effect and so drinking caffeinated beverages actually causes fluid loss.
Getting in the habit of drinking more fluids may take time, so increase your intake gradually and eventually you’ll easily consume what you need.
Sources
The American Dietetics Association
http://www.eatright.org/Public/NutritionInformation/index_16919.cfm Accessed 12/9/03
The American Dietetics Association. http://www.eatright.com/pr/press062797.html
Accessed 5/5/03
Mahan, L.K., Escott-Stump, E. Krause’s Food Nutrition and Diet Therapy 10th
edition. W.B. Saunders Company, Philadelphia, PA. 2000.
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