Why do we need water and water benefits.
Firstly, your body consists of 50-75% of water; therefore your body requires water for various bodily functions. Importance of water is embedded within the following benefits:
- Water assists your metabolism to run efficiently
- It helps carry nutrients in the blood
- Water helps kidneys to function and removes waste products
- Other benefits include lubricating joints and organs, helping with the repair and build of body tissues, regulate body temperature and provides a suitable environment for the body’s chemical reactions.
Why do people retain water?
Some people store or retain water in their feet, ankles or legs which is a sign of inactivity or of hormonal changes in pregnancy. But it can be more serious, like liver, kidney or heart disease. Sources of water include tap water or bottled water, tea, coffee and certain foods.
Sources of water.
Tea and coffee
But you should be careful with how much tea or coffee you drink, as it can cause jitters due to the amount of caffeine and you should also avoid drinking tea or coffee with meals as it affects the body’s ability to absorb iron from food. Coffee and tea are also diuretics; this means they can increase water loss from the body. A survey on water loss from drinking products found that an average 200ml cup of filter coffee contained 125mg of caffeine. The diuretic effect, caused coffee drinkers lose 146ml of fluid. So the original 200ml cup only gave 54ml of fluid for the body.
Fizzy drinks are also a source of water but these tend to be high in sugar and may lead to tooth decay. Fruit juice is a great source of water that usually contains a lot of nutrients but it can be high in sugar. Therefore, it is better to get ‘pure’ juice to avoid any added sugar.
Sports and energy drinks
Sports and energy drinks are also a source of water, but again, tend to be quite unhealthy with large amounts of caffeine and sugar playing tricks on your blood pressure and blood sugar.
Importance of water during exercise
If you exercise regularly, you’ll understand the importance of staying hydrated to avoid dehydration. Dehydration is defined as excessive water loss from the body, this can be caused by urination, diarrhea, breathing out, sweating or vomiting. Symptoms of dehydration include thirst, dark urine, headaches, reduced energy and light head.
How much water should I drink
To avoid dehydration, recommended amount by the UK government is 1ml of water per 1 calorie burnt.
How to calculate how much water I lost during exercise?
To estimate how much water you lost after an exercise, weigh yourself before the exercise and after, one litre of water weighs 1kg.
Precautions of drinking too much water
Drinking too much water can lead to loss of electrolytes which can lead to collapse or coma.
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