Study determines accurate water needs
EVERYONE knows that water is vital to the body. It hydrates you and quenches your thirst. As good as it is; are you getting enough? Are you properly hydrated every day?
A new study has examined the importance of proper hydration for good health and performance and established a more accurate measurement of the body’s water needs. Here’s the refreshing update:
Entitled "Water as an essential nutrient: the physiological basis for hydration," the study starts with explaining the importance of hydration to the body. "Water is the major constituent of the human body. The latter cannot produce enough water by metabolism or obtain enough water by food ingestion to fulfil its needs.
As a consequence, we need to pay attention to what we drink throughout the day to ensure that we are meeting our daily water needs, as not doing so may have negative health effects
The study (E. Je´quier and F. Constant. 2009) was first published last September 2 in an advance online publication of the European Journal of Clinical Nutrition.
The study highlights five uses of water to the body: 1)it’s a vital component of our cells, 2) a necessary agent in the body’s chemical processes, 3) a facilitator of all bodily functions including respiration and digestion, 4) regulates body temperature, and 5) lubricates joints and muscles for proper movement.
The study emphasizes the importance of drinking by citing the effects of dehydration or lack of water in ther body. "It has been shown that mild dehydration corresponding to only one to two percent of body weight loss in adults can lead to a significant impairment in both cognitive function (alertness, concentration, short-term memory) and physical performance (endurance, sports skills).
So if you want to be at the top of your game all the time, don’t exclusively rely on thirst to know if you’re dehydrated. Mild to moderate dehydration manifests through a dry, sticky mouth, sleepiness or tiredness, decreased urine input, few or no tears when crying, muscle weakness, headaches and dizziness or light-headedness.
You know you’re severely dehydrated when you experience extreme thirst, irritability and confusion, lack of sweating, little urination, low blood pressure, rapid heartbeat, and fever. For beauty-conscious people out there, dehydration leads to a very dry mouth, sunken eyes, and shrivelled dry skin that lacks elasticity. Worse yet, you can even experience delirium or unconsciousness, all from a lack of just water!
"At particular risk of dehydration include the very young and the elderly This is because infants have a higher percentage of water in their bodies while the elderly experience degradation of their bodily functions, like the sensation of thirst. This is also due to the simple fact that their mobility is slower, thus making it hard to drink more often.
The solution to all this is simple enough, keep drinking even when you’re not thirsty. But how do you know you’re drinking enough? There’s the old eight glasses of water a day rule, but is it correct?
According to the study, "Human water requirements are not based on a minimal intake as it might lead to a water deficit because of numerous factors that modify water needs (metabolism, climate, physical activity, diet and so on). What this means is that you shouldn’t limit yourself to only eight glasses a day because you need more based on your activities and the weather.
Instead, the study recommends the following intake levels: Male adolescents aged 9–13 years need 1.8 liters/day, 14–18 year olds need 2.6 liters/day and male adults at 3 liters/day. Female adolescents aged 9–13 need 1.6 liters/day, 14–18 need 1.8 liters/day and female adults at 2.2 liters/ day. That converts to some 13 cups for male adults and 9 cups for adult females.
Furthermore, the study states that this total water amount represents water, other beverages and water from food. The Beverage Institute for Health and Wellness (BIHW) conforms to this statement, "The Institute of Medicine of the National Academy of Sciences (IOM) does have specific recommendations for total fluid intake…which includes drinking water as well as the water obtained from all other foods and beverages."