Water water everywhere – but are YOU getting enough

How much water should we drink in a day?

Well obviously the answer is enough to support the on-going functions in the body. Water is often called the forgotten nutrient since many people take it for granted, but water is essential to life. We can live with less than enough food for weeks, months, even years, but take away our water and we last just a few days

But how much water should we drink? – let’s explore………

First of all, if we can imagine our body as a bag of water – with the bag being the micro-porous skin that covers our body. Inside this bag, is a collection of components made up of cells that combine to form all organs, muscles, bone, blood and lymph. These cells depend on this fluid to process food into vital nutrients and deliver it  to where it is needed for the body to survive. To operate this incredibly complex procedure we need a ‘conductor to lead the orchestra’. This is our brain – the vital computer that sends and receives messages from cell to cell (just like a telecom system) to maintain a balance (homeostasis) in the body systems, (called feedback mechanism).

 

So, to understand the brain’s complex system of communication in the whole issue of; do we have enough or too much water in the body, let’s explore the system of feedback mechanism.

Under normal environmental temperatures and activity levels, the average adult would require about 1 millilitre of water per calorie of energy intake. For the average adult female and male, this approximates to 2000 and 2800 respectively; this amount will help maintain adequate water balance in the body.

As we can see in the diagram below, body-water balance is maintained when the output of body fluids is matched by the input of water. A small amount of water is lost through the faeces and through the lungs in exhaled air while breathing. We also lose water through our skin in perspiration, which is not visible, and accounts for about 20% of the intake shown in this diagram. The largest output is through the urinary system and accounts for about 55% of the loss of water from the body.

Water Balance

This next chart shows how our body maintains homeostasis by balancing the water content, if this becomes out of balance the result could be either dehydration or oedema.

This is the feedback mechanism

Water balance is controlled by the release of the hormones ADH (antidiuretic hormone) and aldosterone from the posterior pituitary.

Hopefully that has gone some way to explaining how your body is constantly working to achieve a balance so that the body can function correctly.

We will move on now to some facts about where water is stored in the body and why, and how it is used.

Where water is stored

Guyton’s Textbook of Medical Physiology states that “the total amount of water in a man of average weight (70 kilograms) is approximately 40 litres.

Approximately 60% of the body’s total water content is contained inside the cells and makes up the intracellular compartment of the body – this means that we have 24 litres of fluid inside our cells and 16 litres of water outside the cells.

The brain is composed of 70% water, and the lungs nearly 90% water. Lean muscle tissue contains about 75% water by weight; body fat contains 10% water and bone has 22% water. About 83% of our blood is water, which helps digest our food, transport waste, and control body temperature.

Each day humans must replace 2.4 litres of water, some through drinking and the rest taken by the body from the foods eaten.

So, if we need to take in 2.4 litres of water over a day, then we must be losing about 2.4 litres, how?

Our body loses water via the skin by perspiration, via kidneys by urine, and via lungs by exhaled water vapour and via intestine by faeces – these are normal functions that eliminate water from the body. But if we add to that, hot humid weather or enough exercise to break into a sweat, then the amount of water needed to stay healthily hydrated, to avoid fatigue, light-headedness, nausea, and even heat stroke, can increase considerably. Water keeps your energy up, weight down, muscles strong, joints supple, digestive system smooth, your whole system in physical balance (homeostasis).

How water is used in the body

In fact water does many things as we can see in these lists:- it

• regulates body temperature
• makes up 83% of blood
• removes waste
• composes 75% of brain
• helps carry nutrients and oxygen to cells
• moistens oxygen for breathing
• helps convert food to energy
• protects and cushions vital organs
• helps body absorb nutrients
• accounts for 22% of bones
• cushions joints (synovial fluid)
• makes up 75% of muscles
• makes up 90% of lungs

• Digestion and metabolism – These are two functions we are particularly concerned with when it comes to controlling our weight. If you aren’t getting enough water, you risk impairing these two functions to a certain degree. Enough water ensures that both digestion and metabolism are working at their full capacity.

• Water’s filling effect – by drinking six to eight glasses of water, you can help curb your appetite. Water can fill you up so that you don’t overeat.

• The thirst-hunger response – When you are dehydrated, your body may signal you to eat when what it really requires is water. It does the same thing for a variety of nutritional needs. For example, your body may need sodium, so it signals you to eat foods containing salt. But all you really need is the salt without all the additional calories in food. By meeting all of your nutritional needs, including your need for water, you can control artificial hunger.

• Better workouts – You can exercise more effectively and at higher levels when you are getting enough water.

• Muscle requires more water – Muscle is comprised of about 70% water, whereas fat is made up of far less water. One of the many benefits of exercise is that you maintain and even add muscle weight, which in turn burns fat. As you gain muscle, you require more water and need to replace more of it daily. So water becomes more important the more active you are. Think of it as a cycle: The more muscle you maintain, the more water is held by the body and the more calories are burned by that additional muscle. So the more muscle you have, the more water you must have available.

• Glycogen storage – Glycogen is a form of carbohydrate stored in your muscles. It can be used as energy when you exercise. The more fit you become, the more glycogen is stored in your muscles. Every gram of glycogen holds about 2.5 to 3 grams of water. So, the more fit you are, the more water your body will hold, and the more water you need each day. Being more fit also allows you to burn calories at a higher rate. In addition to this, as you begin to lose fat, your body increases its percentage of water. So the amount of water you need to drink each day increases; this is especially so, the more active you become. Your body is signalled to hold more water. It will usually let you know it needs more water by making you thirsty, but not always. “

So, hopefully you can see that your body needs water – a lot of water, and every day, more than anything else except oxygen. We can live without food for a week or more if necessary, but not without water. If your body has just 2% less than it requires, you’ll feel fatigued. A 10% shortfall can produce significant health risks. A week without water can be fatal. (See my acidity blog)

So, are we hungry or thirsty?

What most people don’t realize is that a large percentage of the population is severely dehydrated. The reason for this is that the thirst mechanism has been ignored or misunderstood for hunger for so long; you can no longer interpret the correct message. So often when you are thinking you are hungry, your body is really just craving water. Once you start to take in enough water, you’ll notice your thirst mechanism will start to kick in and actually begin functioning again.

The body may seek food as a source of water because about 37% of our daily water intake comes from food. Fruits and vegetables are typically 70 to 95% water. Cooked meat is roughly 50 to 60%. Even bread is made up of about 35% water. So your body may signal that it’s hungry in order to get more water through food. Because water is so important, the body gives off strong messages when it needs more, which is why, when the thirst / hunger mechanism becomes confused the drive to eat becomes compulsive. This would be fine if food didn’t contain calories as well as water.

Being able to understand that sometimes “I’m hungry” really means “I’m thirsty” can help you react more healthily.

Quality and quantity

It is obvious from the information above that not only is it extremely important to take in the required amount of water to balance the body’s needs, but, it is also important to take in the right quality of water.

If we only drink beverages containing water, the body first of all needs to deal with these other additives. This puts the body through a process of using energy (and water) to deal with these additives before it can utilise the water element within the body functions. As we have already discussed, if these beverages contain alcohol and caffeine then the body has to deal with these elements as toxic substances and get them through the body as quickly as possible; all of this will cause an increase of urine through the kidneys. This will now put the body into a deficit situation with regard to fluid and will start the feedback process to call for more fluid. If we now remember the thirst/hunger trigger you will probably end up eating to satisfy the demand – there is the danger of weight increase.

Another factor with regard to quality is the condition of the water that is consumed. It must be noted that most of the water that we drink contains more than just water. In some areas, water may contain substantial amounts of various minerals, including calcium, sodium, magnesium, iron and lead. Some minerals, like excess sodium and lead, may lead to health problems, whereas calcium and magnesium may be beneficial. But it is other factors with regard to our water supply that can be of concern such as, organic chemicals like pesticides and other pollutants from the atmosphere.

One way of overcoming this problem is to purchase bottled water, but be aware, not all bottled water is what it seems! Be discriminating with regard to the source. Another way is to install a water filter system from the main water supply to act as a guard against pollutants entering your water intake. A water-still can also be used to purify water before it is consumed.

I would like to add a note here about water in plastic bottles.

The containers are made from polycarbonate plastic which contains Bisphenol A. This is reported to be an oestrogen disrupter which has led to the reports of polycarbonate water bottles causing breast cancer when exposed to heat. The Bisphenol A leaches into the drinking water, so purchase your bottled water in glass bottles – you will protect your health – AND THE PLANET.

The moral here is to be careful about the water consumed and to be sure to drink at least one litre and a half of good quality water per day, without any additives such as tea or coffee. The balance of the water intake can then come from neutral beverages and from food.

Situations involving our need for water

Dehydration:

We have to be careful of this in a lot of circumstances. When flying in an aeroplane, your body can become dehydrated.

Make sure you drink a glass of water for each hour you spend in the air.

When you have the flu, you need to drink plenty of water to replace the fluids you lose through sweating and vomiting.

Constipation is a sign of not drinking enough water.

Caffeine can also cause dehydration.

Very dark yellow urine is a sign of dehydration.

Sports & Exercise:

The body is about 60% water and it needs to be fully hydrated to perform optimally.

When the outside temperature or humidity is especially high, the body requires even more water because it must work harder to cool itself.

It may be necessary for sports persons to take an electrolyte formula to balance mineral content in the body.

Water retention:

Fluid retention (oedema) can be caused by excess salt intake – or a lack of potassium.

The sodium / potassium cycle is an important part of the kidney function – the cells in the body have to have both sodium and potassium to balance the interstitial fluid (inside the cell).

Use a very good mineral or sea salt – these have a balance of all the essential minerals – table salt is just sodium and chloride.

Drink plenty of water to help the kidneys to flush out excess sodium and other impurities in the blood, BUT be careful because excessive water intake can cause a sodium deficiency which can be life threatening (hyponatremia  - low sodium levels in the blood).

Digestion:

Water is also valuable as a digestive aid – from the mouth where we need fluid to digest carbohydrates – right through the GI tract water is needed to aid enzyme production to break down food – and the blood system needs to be fluid enough to absorb the nutrients and transport them to the cells.

Bad Breath:

This is a sign of toxicity in the body – can be caused by an overgrowth of negative bacteria in the mouth and the G I tract – but also can be the blood expelling toxins through the lungs on the outbreath.

Gallstones:

Water is needed to flush the liver and dilute the bile. Without enough water the bile secretions can turn into gallstones.  Drink six to eight glasses of water a day.  It flushes the liver and dilutes the bile secretions that lead to gallstones.

We have major problems at this time with gall bladder removal – this is a vital organ not something that can be discarded at will by the surgeon’s knife; there must be a very valid reason (life threatening) before this surgery should be performed.

Kidney stones: 

Water helps decrease the concentration of the stone-forming elements in the urine.

The kidney filters blood – if this blood is not fluid then the nephrons in the kidneys will not be able to filter correctly, leaving behind particles that can condense into stones in the urinary tract

Urinary tract infections:

People who get infections usually don’t get enough water. The urine sits in the bladder too long and bacteria can build up. Drinking lots of water will flush out the bacteria. Drinking water won’t cure an already established infection, but it can make urinating more comfortable and is a barrier to a recurrence.

Gout: 

Drinking lots of water keeps urine dilute and promotes the excretion of uric acid.

Gout is caused by the formation of sharp crystals of uric acid forming in the fluid of the joint – extreme inflammation.

Don’t forget your children

I am amazed when I see mothers giving juices that are full of sugar or  chemical sugar alternatives, plus other chemical additives, with only a very small percentage of real fruit juice added -  these are not only toxic to the body but also confuse the feedback mechanisms in the body and cause excess fat storage.

We are teaching our kids from birth into adulthood to drink ANYTHING but water – WHY do we do that?

Teach your kids to like and drink pure water! It is GOOD for them! Research has shown that children learn and maintain knowledge far better when they have water freely available during lessons.

Give them real whole fruits for the vitamins, from fruits instead of juices. Or better still make your own fruit juice from real fruit – but don’t forget they need their pure water as well.

I do hope this information has gone some way to make you think about the importance of water and how your health is dependent on you taking in the right quantity and quality

You must read my recent blog about acidity and alkalinity to understand the importance of having an alkaline food and water intake.

 We are born alkaline

We perish acid