Water: Essential for Good Health
Why is water important for good health?
The body needs water to function. Our bodies are 60 to 70% water. Most parts of the body contain water, including the brain, blood, and muscle. The body needs water to:
* Control body temperature.
* Remove wastes (through urine and bowel movements).
* Carry nutrients (food) and oxygen to cells.
* Maintain fluid balance and the delicate balance of minerals.
* Cushion joints.
It is important to balance the amount of water going into the body with the amount of water being lost by the body. This is especially important if you are:
* very young
* elderly
* sick with fever, vomiting, or diarrhea
* taking medicines that cause the body to lose water
* exercising
* living in extreme climates: hot, humid, dry, or high altitude
* traveling on a long airplane trip.
How does our body get and lose water?
The body absorbs water through the stomach and gut when you eat and drink.
Water leaves the body through:
* breathing
* sweat
* urine
* bowel movements, especially if you have diarrhea
* vomiting.
How much water should I drink?
How much water you should drink depends on:
* your age and body size
* what you eat (food contains small amounts of water in it)
* your level of activity (the more active you are, the more water you need)
* the weather (the warmer the weather, the more water you need)
* your health
* whether you are a man or woman (men usually need more water than women do because they have more lean muscle)
* what medicines you take (some medicines cause your body to lose water).
A good estimate is to take your body weight in pounds and divide that number in half. That gives you the number of ounces of water per day that you need to drink. For example, if you weigh 160 pounds, you should drink at least 80 ounces of water per day. If you exercise you should drink another eight ounce glass of water for every 20 minutes you are active. If you drink alcohol, you should drink at least an equal amount of water. When you are traveling on an airplane, it is good to drink eight ounces of water for every hour you are on board the plane. If you live in an arid climate, you should add another two servings per day. As you can see, your daily need for water can add up to quite a lot.
Most of the time you will get enough water if you:
* Eat a healthy diet.
* Drink water with each meal.
* Drink water between meals.
Drink more water during strenuous exercise and in hot weather. If you are taking certain medicines or you have a chronic disease, such as congestive heart failure or kidney problems, you may need to drink more or less water. Talk with your healthcare provider about how much water you should drink every day.
Food and some beverages other than water, such as milk, juice, and soup, also contain water and count toward your daily need for water. On the other hand, drinks that contain caffeine or alcohol may actually cause the body to lose rather than gain water.
How do I know if I am drinking enough water?
A healthy body can control the balance of water. A quick way to check that you are getting enough fluids is to look at the color of your urine. It should be pale yellow. If your urine is dark yellow, or if you go to the bathroom fewer than 4 times a day, you may need to drink more fluids.
*Always consult a health care professional regarding nutritional information.
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