NECESSITY OF WATER?
Why your Body Needs Water?Over 50 percent of an adult's body is water that figure goes as high as 75 percent in an infant. Blood is 80 percent water and even muscles are 70 percent water. The waterway flows through your body, delivers nutrients to cell and carries away waste. Water acts as your body's cooling system, moving heat to the skin surface where it evaporates away in sweat and breath. Water lubricants joints, softens skin and makes muscles work more smoothly. If your body is temporarily short of water a condition called “dehydration”-every organ in your body is affected.
Are You Drinking Enough Water? How can you tellDo not rely on thirst to judge if your body is adequately hydrate. Waiting until you are thirsty to take a drink of water is waiting too long. If you are drinking around 1 ounce of fluid per pound per day (around ½ ounce of just water), plus an additional two or three glasses during times of increased water need, chances are you are drinking enough (This amount includes all fluids sources soups, fruits, milk etc). Also your kidneys can give you a clue. Notice the color of your urine. If your body is low on water, your kidneys try to conserve it by concentrating the urine. If you have enough, or even too much water in your body, the kidneys excrete more water in the urine. If your urine is almost colorless or slightly yellow, you are probably drinking enough liquids. If your urine is darker than usual, like apple juice, drink more water.
How Much Water You needInfants need around ½-1 ounces of water per pound per day. So, each day a 20 pound baby needs around 30 ounces of fluids, usually in the form of milk. Breastfed babies don't need any extra water, but a small amount of water is necessary for formula-fed infants. In fact, some pediatricians feel that offering excessive water to infants less than one year of age may actually be nutritionally unwise because excess water may fill up baby and replace needs calories. An adult needs half as much water as infants between ½ to ¾ ounces of water per pound per day, depending on the amount of exercise, heat loss, illness etc. A 120-pounds woman should drink at least 8-eight ounce glasses of fluid per day.
You are exercisingPre-hydrate you by drinking at least two glasses (16 ounces) of water an hour or so before you work out. As you work up a sweat, take frequent sips of water, as dehydration makes muscles tire more easily. After exercising, top off with two more glasses of water to rehydrate yourself.
You are sickBodies lose a lot of water with illnesses that cause fever, vomiting, or diarrhea becoming dehydrated makes you feel doubly sick.
You are pregnantBlood volume increases by 4o percent during pregnancy, and extra fluids are also needed for the ongoing manufacturing of amniotic fluid. Water also helps to maintain over all well-being during pregnancy. Drinking lot of water helps move along and dilute the body's waste products, lessening problems with constipation and reducing the risk of urinary tract infections. Pregnant woman needs to drink at last 8 ounces glasses of fluid a day to keep body and baby well hydrated. If you don't like to drink that much plain water, yet are worried about the weight gain from extra juice, flavor your water with just a teaspoon of frozen juice concentrate. Space this fluid intake evenly throughout the day, consuming larger, more frequent drinks along with smaller, more frequent meals. The swelling of ankles, feet and hands during pregnancy are not signals to cut back on water. Some of this is the normal swelling that occurs with pregnancy, or it may be a sign that your body is retaining too much salt, in which case drinking more water will actually help decrease the swelling.
You are breastfeedingEnjoy an extra glass of water before each nursing. Milk is the baby's water sources, as well as his source of nutrition.
You are hotDuring hot weather or while working in the hot sun, bodies perspire more. Drink several glasses of water before going outside and drink more water afterwards.
You are thirstyObviously; you should drink water when you are thirsty. Thirst means your body already has water storage. Best to drink enough water so you don't get thirsty. If thirsty, quench your thirst and then drink two more glasses of water. This is especially important for senior citizens, since the thirst signal declines with age.
Water As A “Health Food”Water, the original health drink, is underrated and overshadowed by commercial substitutes. Consider these health uses of plain water.
Drink to goNot drinking enough fluids is also a subtle contributor to problems with constipation, especially in the very young and very old. The colon is your body's fluid regulator. If you are not drinking enough, your colon robs water from the waste material and gives it to the body, causing the stools to be water deprived, or hard. People eating high fiber diets actually increase their risk of constipation if they don't drink extra water along with fiber rich foods, since fiber needs water to do its intestinal sweeping job. More fluids in your diet put more fluids in your bowels, lessening constipation.
Drink to thinkWater even contributes to healthier brain. The brain is a water loving organ. If it does not get enough, it does not work right. Dehydration can impair concentration, which is most apparent following sweaty exercise or doing brain work in hot weather. So drink to help you think.
Drown the coldYou have heard the expression "Starve a fever, feed a cold!" This bit of medical folklore is only half true. Its best to "drawn" the fever and cold with water. Fever makes you perspire and lose water, which not only dehydrates your body, but dehydrates your brain, causing you to think and feel even worse from dehydration. During a cold, the mucus membranes of your nose and breathing passage lose water and dry out. Drinking water keeps these mucus membranes moist, which allows the inflamed lining of your nose and breathing passages to heal more quickly. Dehydration also thickness the mucus, making it difficult for the tiny hair filaments in your nose (called cilia) to oscillate back and forth and move the mucus and the germs-along. As a result, the mucus plugs collect in the nose sinuses and airways and serve as a culture-medium for bacteria. Keeping the mucus and the membrane moist and water logged keeps mucus plug from forming and even getting stuck in the lower airways where they are difficult to cough up. In fact, among pediatrician, water has often been dubbed the "best & most readily available cough syrup."