During the hot season of summer, it is important to maintain an adequate hydration in the body, so drinking enough water and eating hydrating food is a must. So why exactly is water so important in the body? Read on…
The human body is anywhere from 55% to 78% water depending on body size. A rule of thumb, 2/3 of body is consists of water, and it is the main component of human body. Most of the body’s tissues and organs are mainly made up of water.
- Muscle consists of 75% water
- Brain consists of 90% of water
- Bone consists of 22% of water
- Blood consists of 83% water
The functions of water in human body are vital:
- Transports nutrients and oxygen into cells
- Moisturizes the air in lungs
- Helps with metabolism
- Protects our vital organ
- Helps our organs to absorb nutrients better
- Regulates body temperature
- Protects and moisturizes our joints
The harmful effects result from dehydration:
- Muscle cramps
- Irregular blood pressure
- Kidney problems
- Dry skin
- 20% dehydrated – Risk of death
Symptoms of Dehydration
Here are some of the symptoms that you need more water:
- Dark Urine – Yellow or Orange in Color: Dark color or strong smell indicates that you need to drink more water.
- Dry Skin: Skin is the largest body organ and requires its share of water.
- Thirst: Thirst is the most obvious sign that you’re already dehydrated. It is always a good practice to drink more water when your are not thirsty, don’t wait until you’re thirsty.
- Hunger: Most people mistake hunger for the indication to eat more, whereas in actual fact, they may be dehydrated. So before you have your meal, grab a glass of water.
- Fatigue: Water is a source of energy and gives you a boost in energy.
You will be amazed of the benefits of drinking water as follow:
- Lose weight: Drinking water flushes down the by-products of fat breakdown. Drinking water reduces hunger, it’s an effective appetite suppressant so you’ll eat smaller portions.
- Natural Remedy for Headache: Helps to relieve headache and back pains due to dehydration. Although many reasons contribute to headache, dehydration is the common one.
- Healthier Skin: Water helps to replenish skin tissues, moisturizes skin and increases skin elasticity.
- Better Productivity at Work: Your brain is mostly made up of water, thus drinking water helps you think better, be more alert and more concentrated.
- Better Exercise: Drinking water regulates your body temperature. That means you’ll feel more energetic when doing exercises. Water also helps to fuel your muscle.
- Aids in Digestion and Constipation: Drinking water raises your metabolism because it helps in digestion. Fiber and water goes hand in hand so that you can have your daily bowel movement.
- Less Cramps and Sprains: Proper hydration helps keep your joints and muscles lubricated, so you’ll less likely get cramps and sprains.
- Less Likely to Get Sick and Feel Healthy: Drinking plenty of water allows the body to flush its metabolites appropriately, helps fight against flu and other ailments like kidney stones and heart attack. Water adds with lemon is used for ailments like respiratory disease, intestinal problems, rheumatism and arthritis etc. In another words one of the benefits of drinking water is that it can improve your immune system.
- Relieves Fatigue: Water is used by the body to help flush out toxins and waste products from the body. If your body lacks water, your heart, for instance, needs to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so will you.
- Good Mood: Your body feels very good and that’s why you feel happy.
- Reduce the Risk of Cancer: Related to the digestive system, some studies show that drinking a healthy amount of water may reduce the risks of bladder cancer and colon cancer. Water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with bladder lining.
So, how much water should you drink? 8 glasses a day? More or less? Ideally, drinking half of your body weight in ounces would create a tremendous benefit. For example, let’s say you weigh 160 lbs., so you should drink 80 ounces of water during the day, which is 8 10-ounce glasses of water.
During the summer, hydrating foods are very accessible and yummy! Try some of these foods & drinks:
- Watermelon, cantaloupe, honeydew melon
- Lettuce, cabbage, spinach
- Blueberries, raspberries, cherries, etc.
- Citrus (oranges, lemons, grapefruit)
- Coconut water
- Iced Rooibos & Mint Teas
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