Back to Basics: Water

photo credit: Image by Michael Tavrionov from Pixabay

There is no doubt about it, water is essential for human life and health. But let’s dig a little deeper since there's more than meets the eye.

How do our bodies use water?

Our bodies are made up of about 60% water and every cell, tissue, and organ needs water to work properly. For example, water:

• Regulates body temperature
• Moistens tissues in the eyes, nose, and mouth
• Protects organs and tissues
• Carries nutrients and oxygen to cells
• Lubricates and cushions joints
• Protects the spinal cord and other sensitive tissues
  
• Lessens the burden on the kidneys and liver by flushing out waste products through urination, perspiration, and bowel movements
• Helps dissolve minerals and nutrients to make them accessible to the body
  

How much water should I drink every day?

We have all seen various recommendations for how much water we need to drink every day, and it's helpful to keep the guidelines in mind, but we should also be aware that the amount of water each of us needs is dependent on several factors:

• Our age and gender -- Older adults may benefit from drinking some water when not thirsty as studies have shown that they don't always sufficiently replenish their body's need for water after fluid deprivation. Men generally need more water than women due to their size / muscle mass.
  
  
• Our environment -- Hot or humid weather can make us sweat and requires additional fluid intake. Dehydration can also occur at high altitudes.
  
  
• Physical activity -- If our workout makes us sweat, we should drink water before, during and after exercising to cover the fluid loss. Exercising intensely for over an hour may require us to replace electrolytes (minerals in our blood) lost through sweat by drinking a sports drink, eating an energy bar, or by having certain healthy, whole foods.
  
  
• Our general health -- If we're running a fever or have diarrhea or vomiting, our bodies will need more water than usual. Other conditions or situations that may require increased fluid intake include bladder infections, urinary tract stones, and taking diuretic medications. We should follow our physician's recommendations.
  
  
• If we're pregnant or breast-feeding -- Women in both situations require additional fluids to stay hydrated. Again, we should follow our physician's recommendations.

Guidance on how hydrated we are:

Information and image credit to the Australian government: https://www.healthdirect.gov.au/urine-colour-chart