Water is required for survival. It keeps cellular homeostasis in check and accounts for up to 75 percent of body weight in babies and up to 55 percent in the elderly.
When we talk about water, we're referring to the liquids you drink directly. Food, whether in its pure form or in the form of milk, juice, beer, wine, or even caffeinated beverages, accounts for 20% of total water intake.
These other types of fluids, on the other hand, should not be used as a primary supply of water. Because it is calorie-free, affordable, and easily available, plain water is the ideal option.
Our body also receives a small amount of metabolic water that is derived from the oxidation of macronutrients.
Importance of water in the body
Water is necessary because it performs a number of important activities in the body, including those listed below:
It is required by the brain for the production of hormones and neurotransmitters. Sweating and respiration help to control body temperature. It also assists in the transport of oxygen to the body's cells.
Water aids in the distribution of important nutrients like minerals, vitamins, and glucose to cells like minerals, vitamins, and glucose and helps to keep the joints lubricated.
In addition to the above, water helps in removing waste from the body and maintains the moisture and viability of mucosal membranes.
Promotion of growth and reproduction and survival of bodily cells occurs with the help of water.
Drinking water encourages physical activity and helps keep the skin supple and soft.
Effects of dehydration:
We have learned about the importance of water in our body now lets us understand if water is not sufficient in our body what can happen.
Performance in physical activity:
Low levels of dehydration have been shown to have negative impacts on athletes' physical performance. According to studies, even mild dehydration (as little as 2% of body mass) can result in a 20% reduction in performance in temperate conditions and up to a 40% reduction in hot temperatures.
Diminished endurance, increased tiredness, altered thermoregulatory capabilities, reduced desire, and higher perceived effort result from a 20% reduction in water volume.
Hyperthermia, reduced stroke volume, lower cardiac output, decreased blood pressure, and decreased blood supply to muscles are all linked to exercising in hot weather with insufficient fluid replacement.
Cognitive performance:
**** Mild dehydration can cause emotional and cognitive processes like focus, alertness, short-term memory, perceptual discrimination, arithmetic ability, visual-motor tracking, and psychomotor skills to be disrupted.
Specific components of cognitive performance, such as vision, attentiveness, stress, anxiety, weariness, and visual memory, might be harmed by dehydration.
Delirium:
Dehydration increases the likelihood of delirium. Delirium manifests as dementia in the elderly and terminally ill.
GI functions:
Slow GI transit, tiny and firm stools, and difficulty passing stools are all symptoms of constipation. Constipation can be caused by a variety of factors, including a lack of fiber, a poor diet, illness, drugs, and, in most cases, lack of water.
Heart function:
Blood volume is adjusted as per the water taken in and water removed. A decrease in blood volume can be seen if the output of water increases like in the case of exercising and sweating.
Kidney function:
Kidneys help in maintaining water balance in the body. There was initial evidence that chronic kidney functioning may be related to inversely proportional to high water intake.
Headaches and Skin:
Dehydration leads to headaches. Our skin contains 30% water which gives its plump appearance and gives it elasticity and resilience.
Adequate intake (AI) of Water:
The adequate amount of water for women is about 2.2 L and that for men is around 3L though this changes with age and other factors like exercising, pregnancy, breastfeeding and other health statuses.
Below mentioned is the AI of water age-wise.
Refrences:
- Guelinckx, I. et al. (2016) ‘Contribution of water from food and fluids to total water intake: Analysis of a French and UK population surveys’, Nutrients, 8(10). doi: 10.3390/nu8100630.
- Popkin, B. M., D’Anci, K. E. and Rosenberg, I. H. (2010) ‘Water, hydration, and health’, Nutrition Reviews, 68(8), pp. 439–458. doi: 10.1111/j.1753-4887.2010.00304.x.
- Riebl, S. K. and Davy, B. M. (2013) ‘The Hydration Equation: Update on Water Balance and Cognitive Performance.’, ACSM’s health & fitness journal, 17(6), pp. 21–28. doi: 10.1249/FIT.0b013e3182a9570f.
- Uzogara, S. G. (2016) ‘Obvious and Hidden Calories in Food and their Impact on Weight, Obesity and Wellness: A Review’, Advances in Obesity, Weight Management & Control, 4(5). doi: 10.15406/aowmc.2016.04.00100.
