Sunday, 15 January 2017

Importance of Water in our body

Image result for drinking water

Water percentage in our bodies:

Water is contained in the tissues, the blood, the bones of our body and elsewhere. This water makes up a significant fraction of the human body, both by weight and by volume. Ensuring the right amount of body water is part of fluid balance, an aspect of homeostasis.
By weight, the average human adult male is approximately 70% water. There can be considerable variation in body water percentage based on a number of factors like age, health, weight, and sex. The body water constitutes as much as 73% of the body weight of a newborn infant, whereas some obese people are as little as 45% water by weight. These figures statistical averages will vary with factors such as type of population, age of people sampled, number of people sampled, and methodology. So there is not, and cannot be, a figure that is exactly the same for all people.
Most of animal body water is contained in various body fluids. These include intracellular fluid; extracellular fluid; plasma; interstitial fluid; and trans cellular fluid.  Water is also contained inside organs, in gastrointestinal, cerebrospinal, peritoneal, and ocular fluids. Adipose tissue contains about 10% of water, while muscle tissue contains about 75%.

Functions of water in human body:
1. Heat Dissipation
    Water regulates body temperature through perspiration(sweating).

2. Physiological Homeostasis
    Water helps to maintain the physical equilibrium, to regulate its internal     environment to maintain a stable, constant condition for adapting the physical activity.
Normal body water turnover in an adult is from 1.7 to 2.3 L/day
1. Respiration: vigorous exercise can dissipate1-5ml water per minute
2. Sweat: about 500ml per day (depending upon temperature and humidity)
3. Urine excretion: about 1000-1500ml per day
4. Stool excretion: about 100-200mg per day

3. Chemical and metabolic reactions: By enabling hydrolysis reactions, water participates in the biochemical breakdown of what we eat (proteins, lipids and carbohydrates). This is one of many reactions in which water is involved.

4. Transport of nutrients and removal of waste: Water as a main constituent of blood contributes to the transport of nutrients to the cells. In deed the nutrients are transported by the blood. Water, as a carrier, also helps removing waste products through urines.

5. Body temperature regulation: Water has a large heat capacity which helps limit changes in body temperature in a warm or a cold environment. Water enables the body to release heat when ambient temperature is higher than body temperature (2): we begin to sweat, and the evaporation of water from the skin surface cools the body very efficiently.

Water is at the heart of life. This is why a human being can survive no longer than few days without water.


How body assimilates water
After passing through the stomach, water enters the small intestine, where it is largely absorbed in the first sections, the duodenum and jejunum. The rest passes into the colon. It crosses the intestinal mucous membrane into the bloodstream, then into the interstitial tissues that make up the framework of every organ, to arrive in the cells. Blood brings nutritional elements to cells (minerals, vitamins, protein components, lipids and carbohydrates). Waste products are then removed from our body.  

Image result for drinking water

Benefits of drinking water:
Fluid balance
As told earlier, 65 percent of the body is made of water. Drinking enough H2O maintains the body’s fluid balance, which helps transport nutrients in the body, regulate body temperature, digest food, and more.
Calorie control
Forget other diet tricks—drinking water could also help with weight loss. Numerous studies have found a connection between water consumption and losing a few pounds . The secret reason? Water simply helps people feel full, and as a result consume fewer calories.
Muscle fuel
Sweating at the gym causes muscles to lose water. And when the muscles don’t have enough water, they get tired . So for extra energy, try drinking water to push through that final set of squats.
Clearer skin
Certain toxins in the body can cause the skin to inflame, which results in clogged pores and acne . While science saying water makes the skin wrinkle free is contradictory, water does flush out these toxins and can reduce the risk of pimples.
Kidney function
Our kidneys process 200 quarts of blood daily, sifting out waste and transporting urine to the bladder. Yet, kidneys need enough fluids to clear away what we don’t need in the body. Let's drink to that!

Productivity boost
In order to really focus, a glass of water could help people concentrate and stay refreshed and alert.
Fatigue buster
Move over coffee—water can help fight those tired eyes too . One of the most common symptoms of dehydration is tiredness. Just another reason to go for the big gulp!
Hangover help
If booze has got the best of you, help a hangover with a glass of water to hydrate the body and stop that pounding headache. So let’s raise the toast for water guys.
Pain prevention
A little water can really go a long way. Aching joints and muscle cramps and strains can all occur if the body is dehydrated .
Keep things flowing
Nobody wants to deal with digestion issues. Luckily, drinking enough water adds fluids to the colon which helps make things, ahem, move smoothly.
Sickness fighter
Water may help with decongestion and dehydration, helping the body bounce back when feeling under the weather. Just beware—drinking fluids hasn’t been scientifically proven to beat colds in one swoop, so don’t swap this for a trip to the doctor or other cold remedies.
Brain boost
study in London found a link between students bringing water into an exam room and better grades, suggesting H2O promotes clearer thinking. While it’s unclear if drinking the water had anything to do with a better score, it doesn’t hurt to try it out!

When to drink:

Image result for exercise

Fluid intake before exercise: Prehydrating
- Drink approximately 600ml of fluids up to two hours before an endurance exercise session.
- Drink 200ml of fluids 15 minutes before exercise.

Fluid intake during exercise
- During intense and prolonged exercise sessions, or exercising in a hot/humid    environment, drink 150-350ml, every 15 to 20 minutes. (depending on individual sweating rate, exercise duration)
- Splash some water onto the skin surface can help to reduce the
sweat evaporation during exercise.
- Plain water is useful in non-endurance events of low intensity, where carbohydrate replacement is not the priority. Since, it is much faster to be absorbed into the body.
- If exercise duration is longer than one hour, consuming sports drinks (like Gatorade) can sustain fluid- electrolyte balance and exercise performance. Ingestion of approximately 30-60 g of carbohydrate during each hour of exercise will generally be sufficient to maintain high rates of oxidation of blood glucose late in exercise and to delay fatigue.

Fluid intake after exercise
- After exercise drink enough fluids to replace quench your thirst plus extra.
- Use body weight after exercise as a guideline.

How to drink:
Ayurved has prescribed the way to lead a natural disease free life, focusing on slightest details of life style. Surprisingly it includes the way to drink water as well. Yes, you just read it right. So here it is.
The Indian (Ayurvedic) way to drink water:

1. First off, sit down to drink (just as you should sit down to eat).
2. Take sips, not full-glass chugs. Small sip, swallow, breathe. Repeat.
3. Sip water throughout the day. If you chug too much water at once your body doesn’t actually absorb all of it. Most of it will run right through you.
4. Drink at least room temperature water. Warm is even better. Cold and iced water literally douse the digestive fire.
5. Only sip a small amount of water with your meals. If you drink too much while you eat, your belly won’t have enough room for digestive action. Remember this rule: fill your stomach 50% with food, 25% with water, and leave 25% empty for the digestive juices and process.
6. For the same reason, don’t drink loads of water before or after your meals. Fill 50% with food, 25% with water, and leave 25% empty.
7. Drink when you’re thirsty. Thirst is a natural urge that should be heeded. It means your body needs water.
8. As far as how much, we’re all different sizes with varied diets and lifestyles. One set rule of eight glasses a day simply can not apply to everyone. Naturally, the miraculous human body has it’s own built-in measuring system: thirst. If you’re thirsty, drink water. When you listen to thirst cues and sip water throughout the day you’ll be drinking the right amount.
9. Your urine is a secondary confirmation to know if you’re amply hydrated. It should be fairly clear and straw colored. If it’s dark yellow you need to drink more.
10. Your lips are yet another indicator. If they’re dry you might be dehydrated.
The rules are so straightforward, perhaps even obvious or intuitive. But they might make a serious difference in the way you feel on a daily basis.

Water: Hot or cold?
Warm Water
Improves digestion – According to Ayurved and ancient Chinese medicine, you should drink a glass of warm water early in the morning. This is because, it activates your digestive system, which helps avoid indigestion. It also helps stimulate blood flow to the intestine and helps prevent constipation.
Detoxifies your body  Did you know that warm water helps your body get rid of harmful toxins? It not only reduces pitta in your body, but also prevents acne and other skin problems. To further enhance its effect, squeeze half a slice of lemon in the water and drink it every day.
Relieves nasal congestion – Not many people are aware of the fact that warm water is good for people suffering from nasal and throat congestion. It acts as a natural expectorant by aiding in the expulsion of phlegm from the respiratory tract.
Combats pain – As warm water increases blood flow to the tissues, it can act as an excellent natural aid to provide relief from pain. Hence, if you are experiencing frequent joint pain or menstrual cramps, start drinking warm water.

Health benefits of drinking cold water

Excellent post-workout drink – It is a known fact that during exercises, your body temperature increases. To lower your body temperature post workout, it is recommended to drink cold water. Read about the best foods to eat before and after workout.
Combats heat stroke – Dr Neha says that drinking cold water during summers is good for your health. Cold water gets absorbed quickly by the body as compared to warm or hot water. When you are back home from the scorching heat or if you experience a heat stroke, drink a glass of cold water. Here are 10 healthy and cooling summer drinks to beat the heat.
Aids in weight loss – The key principle behind losing weight is to boost your metabolism that in turn burns more calories. According to Dr Neha, drinking cold water and even cold water baths boosts your metabolism.
When should you not drink warm water or cold water?
As there are exceptions to every rule, here is what you need to bear in mind -
Cold water
Dr Neha says, ‘Never drink cold water while eating food. When you drink cold water immediately after meals or along with a meal, your body spends a lot of energy in increasing its temperature. This slows the digestion process, which may cause indigestion.’
Warm water
‘Avoid drinking warm water after a bout of exercise. As your body temperature is already high post workout, drinking cold water will lower the temperature of your body.’ explains Dr Neha.
So what is your final bet — warm water or cold water? The choice is yours. Choose smartly!

How much to drink:

I will definitely not going into the discussion whether you should drink 8 glasses of water in a day or 4 liters a day as the same should go in the way of Dodo bird (extinction). I will simply say drink whenever you feel thirsty and also when the color of your pee turns to dark yellow color. What I will definitely suggest based on my known personal experiences is one should drink atleast two glasses of water after you wake up in the morning. And also one glass before going to bed. In the day just follow your thirst and pee !!!!

Lack of water: Dehydration
Image result for dehydration

Many of us believe drinking liquids like fruit juice, tea, or soda will keep the body hydrated as well as water. The truth is these beverages contain copious amounts of sugar and salt that are absorbed and then flushed out of our system with the help of water.

·        Blood becomes thicker causing resistance to blood flow, resulting in elevated blood pressure.
·         Dehydration can also lead to a rise in blood cholesterol. This is the body’s response to prevent water loss from the cells. High cholesterol and high blood pressure can further increase the risk of coronary heart disease, says the American Heart Association.
·        Dehydration can also lead to an increased risk of obesity, affiliated with type 2 diabetes, high blood pressure, and cancer, among many others.

Excess of water:
Over-drinking1-2 Liters more than normal water consumption) will increase the blood circulation, so as to increase the workload for the cardiovascular system.
- The potential danger of excessive fluid consumption which may, in the extreme, result in a low blood sodium concentration or hyponatremia, while the sodium concentration in the plasma falls below 135 mmol/L. Hyponatremia is a rare occurrence, it is a dangerous condition that may arise when athletes
drink too much water, diluting the body's sodium. So don’t just read and drink any amount of water. Balance is the strategy. Beware, excess of everything is disastrous, even if, it is important elixir of life, the water.

Avoid things mentioned below:
- Caffeinated and alcoholic beverages, while they do supply water to the body initially, contain diuretics that cause the body to lose water.

- Cold beverages are more palatable during and after exercise, and this greater palatability will increase fluid consumption by athletes. Drinking cold beverages (8-12°C) causes a slight transient cooling of the upper digestive tract.

- Sports drink consists with minerals, Sports drinks are intended to replenish electrolytes, sugar, water, and other nutrients, and are usually isotonic(containing the same proportions as found in the human body). Non-athletes who use sports drinks should also be aware that sports drinks for athletes typically contain high levels of carbohydrates which will result in weight gain if consumed without a
corresponding increase in exercise activity. Avoid it if you don’t play, for the reason you don’t need it.

- Try to avoid concentrated juice, sweetened drinks, chocolate milk and soda. These sugared beverages will lower the rehydration rate. What is rehydration rate? It is a rate at which the body hydrates itself after getting dehydrated.

- The choice of drink will depend on whether you need a drink to replace fluid losses or to provide more energy / carbohydrate or both. Either plain water or sports drink which contain 4 to 8% carbohydrate are suitable.

Hope you enjoyed reading. Thanks…

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