Elixer of Life - Water

A large number of health problems can be kept at bay, if one would follow the simple advice of drinking water regularly. Health provides you an update on this elixir of life – water.  Water is the human body’s principal chemical component, comprising, on average, 60 percent of body weight. Every system in your body depends on water. Water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. How much water do you need? Every day we lose water through breath, perspiration, urine and bowel movements. For the body to function properly, it must replenish its water supply by consuming beverages and foods that contain water. The average urine output for adults is 1.5 liters a day. You lose close to an additional liter of water a day through breathing, sweating, and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace the lost fluids. Factors that influence water needs You may need to modify your total fluid intake depending on how active you are, the climate you live in, and your health status. Pregnant women and nursing mothers need more water than others. Exercise - The more you exercise, the more fluid you'll need to drink to keep your body hydrated. An extra 1 or 2 cups of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires additional fluid. How much additional fluid is needed depends on how much you sweat during the exercise, but about 2 to 3 glasses an hour will generally be adequate, unless the weather is exceptionally warm. During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Fluid also should be replaced after exercise. Environment - Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 2,500 meters (8,200 feet) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves. Illnesses or health conditions - Signs of illnesses, such as fever, vomiting and diarrhea, cause your body to lose additional fluids. In these cases you should drink more water and may even need oral rehydration solutions, such as Gatorade, Powerade or Ceralyte. Certain conditions, including bladder infections or urinary tract stones, also require increased water intake. On the other hand, certain conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake. Pregnancy or breast-feeding - Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are lost especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.4 liters (about 10 cups) of fluids daily and women who breast-feed should consume 3.0 liters (about 12.5 cups) of fluids a day. Other sources of water Although it's a great idea to keep water within reach at all times, you don't need to rely only on what you drink to satisfy your fluid needs.What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake, while the remaining 80 percent comes from water and beverages of all kinds. For example, many fruits and vegetables - such as watermelon and cucumbers - are nearly 100 percent water by weight. Beverages such as milk and juice are also comprised mostly of water. Even beer, wine and caffeinated beverages such as coffee, tea or soda can contribute, but these should not be a major portion of your daily total fluid intake. Water is one of your best bets because it's calorie-free, inexpensive, and readily available. Dehydration and complications Failing to take in more water than your body uses can lead to dehydration. Even mild dehydration - as little as a 1 percent to 2 percent loss of your body weight - can sap your energy and make you tired. Common causes of dehydration include strenuous activity, excessive sweating, vomiting, and diarrhea. Signs and symptoms of dehydration include: Mild to excessive thirst Fatigue Headache Dry mouth Little or no urination Muscle weakness Dizziness Lightheadedness Mild dehydration rarely results in complications, as long as the fluid is replaced quickly, but more severe cases can be life-threatening, especially in the very young and the elderly. In extreme situations, fluids or electrolytes may need to be delivered intravenously. Staying safely hydrated It is generally not a good idea to use thirst alone as a guide for when to drink. By the time one becomes thirsty, it is possible to already be slightly dehydrated. Further, be aware that as you get older your body is less able to sense dehydration and send your brain signals of thirst. Excessive thirst and increased urination can be signs of a more serious medical condition. It is best to talk to your doctor if you experience either of the above mentioned conditions. To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. Nearly every healthy adult can consider the following: Drink a glass of water with each meal and between each meal. Hydrate before, during and after exercise. Substitute sparkling water for alcoholic drinks at social gatherings. If you drink water from a bottle, thoroughly clean or replace the bottle often. Refill only those bottles that are designed for reuse. Though uncommon, it is also possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in a condition called hyponatremia (low sodium levels in the blood). Endurance athletes — such as marathon runners — who drink large amounts of water are at higher risk of hyponatremia.