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Water and Nutrition
On This Page

 Water and Nutrition

 Tips to Drink More Water
 Healthier Drink Options
 Other Beverages
Getting enough water every day is important for your health. Drinking water
can prevent dehydration, a condition that can cause unclear thinking, result in
mood change, cause your body to overheat, and lead to constipation and
kidney stones.

Water helps your body:

 Keep a normal temperature

 Lubricate and cushion joints
 Protect your spinal cord and other sensitive tissues
 Get rid of wastes through urination, perspiration, and bowel
movements

Your body needs more water when you are:

 In hot climates
 More physically active
  Running a fever
 Having diarrhea or vomiting

Most of your fluid needs are met through the water and beverages you drink.
You can get some fluids through the foods that you eat – especially foods
with high water content, such as many fruits and vegetables.

Tips to Drink More Water

 Carry a water bottle with you and refill it throughout the day.
 Freeze some freezer safe water bottles. Take one with you for ice-
cold water all day long.
 Choose water over sugary drinks.
 Opt for water when eating out. You’ll save money and reduce
calories.
 Serve water during meals.
 Add a wedge of lime or lemon to your water. This can help
improve the taste and help you drink more water than you usually
do.
 Make sure your kids are getting enough water too.

 Keeping hydrated is crucial for health and

well-being, but many people do not
consume enough fluids each day.
 Around 60 percent of the body is made up of water, and around 71
percent of the planet’s surface is covered by water.
 Perhaps it is the ubiquitous nature of water that means drinking
enough each day is not at the top of many people’s lists of priorities.

Fast facts on drinking water

 Adult humans are 60 percent water, and our blood is 90
percent water.
  There is no universally agreed quantity of water that must be
consumed daily.
 Water is essential for the kidneys and other bodily functions.
 When dehydrated, the skin can become more vulnerable to
skin disorders and wrinkling.
 Drinking water instead of soda can help with weight loss.

To function properly, all the cells and organs of the body need water.

Here are some reasons our body needs water:

1. It lubricates the joints

Cartilage, found in joints and the disks of the spine, contains around 80
percent water. Long-term dehydration can reduce the joints’ shock-
absorbing ability, leading to joint pain.

2. It forms saliva and mucus

Saliva helps us digest our food and keeps the mouth, nose, and eyes
moist. This prevents friction and damage. Drinking water also keeps the
mouth clean. Consumed instead of sweetened beverages, it can also
reduce tooth decay.

3. It delivers oxygen throughout the body

Blood is more than 90 percent water, and blood carries oxygen to different
parts of the body.

4. It boosts skin health and beauty

With dehydration, the skin can become more vulnerable to skin disorders
and premature wrinkling.

5. It cushions the brain, spinal cord, and other sensitive tissues

Dehydration can affect brain structure and function. It is also involved in the
production of hormones and neurotransmitters. Prolonged dehydration can
lead to problems with thinking and reasoning.

6. It regulates body temperature

Water that is stored in the middle layers of the skin comes to the skin’s
surface as sweat when the body heats up. As it evaporates, it cools the
body. In sport.

Some scientists have suggested thatTrusted Source when there is too little

water in the body, heat storage increases and the individual is less able to
tolerate heat strain.

Having a lot of water in the body may reduce physical strain if

heat stress occurs during exercise. However, more research is needed into
these effects.

7, The digestive system depends on it

The bowel needs water to work properly. Dehydration can lead to digestive
problems, constipation, and an overly acidic stomach. This increases the
risk of heartburn and stomach ulcers.

8. It flushes body waste

Water is needed in the processes of sweating and removal of urine and

feces.
9. It helps maintain blood pressure

A lack of water can cause blood to become thicker, increasing blood

pressure.

10. The airways need it

When dehydrated, airways are restricted by the body in an effort to

minimize water loss. This can make asthma and allergies worse.

11. It makes minerals and nutrients accessible

These dissolve in water, which makes it possible for them to reach different

parts of the body.

12. It prevents kidney damage

The kidneys regulate fluid in the body. Insufficient water can lead to kidney
stones and other problems.

13. It boosts performance during exercise

Some scientists have proposed that consuming more water might enhance
performance during strenuous activity.

More research is needed to confirm this, but one review found

that dehydration reduces performance in activities lasting longer than 30
minutes.

14. Weight loss

Water may also help with weight loss, if it is consumed instead of
sweetened juices and sodas. “Preloading” with water before meals can
help prevent overeating by creating a sense of fullness.

15. It reduces the chance of a hangover

When partying, unsweetened soda water with ice and lemon alternated
with alcoholic drinks can help prevent overconsumption of alcohol.

Kidney damage
Water helps dissolve minerals and nutrients, making them more accessible
to the body. It also helps remove waste products.

These two functions make water vital to the kidneys.

Every day, the kidneys filter around 120-150 quartsTrusted Source of fluid.

Of these, approximately 1-2 quarts are removed from the body in the form
of urine, and the rest is recovered by the bloodstream.

Water is essential for the kidneys to function.

If the kidneys do not function properly, waste products and excess fluid can

build up inside the body.

Untreated, chronic kidney disease can lead to kidney failure. The organs stop

working, and either dialysis or kidney transplantation is required.

Urinary tract infections (UTIs) are the second most commonTrusted Source type

of infection in the body. They account for around 8.1 million visits to health
care providers in the U.S. every year.
If infections spread to the upper urinary tract, including the kidneys,
permanent damage can result. Sudden, or acute, kidney infections can be
life-threatening, particularly if septicemia occurs.

Drinking plenty of water is a simple way to reduce the risk of developing a

UTI and to help treat an existing UTI.

Kidney stones interfere with how the kidneys work. When present, can
complicate UTIs. These complicated UTIs tend to require longer periods
of antibiotics to treat them, typically lasting 7 to 14 days.

The leading cause of kidney stones is a lack of water. People who report
them often do not drink the recommended daily amount of water. Kidney
stones may also increase the risk of chronic kidney diseaseTrusted Source.

In November 2014, the American College of Physicians issued new

guidelinesTrusted Source for people who have previously developed kidney
stones. The guidelines state that increasing fluid intake to enable 2 liters of
urination a day could decrease the risk of stone recurrence by at least half
with no side effects.

Dehydration happens if we use and lose more water than the body takes in.
It can lead to an imbalance in the body’s electrolytes. Electrolytes, such
as potassium, phosphate, and sodium, help carry electrical signals between
cells. The kidneys keep the levels of electrolytes in the body stable when
they function properly.

When the kidneys are unable to maintain a balance in the levels of

electrolytes, these electrical signals become mixed up. This can lead to
seizures, involving involuntary muscle movements and loss of
consciousness.
In severe cases, dehydration can lead to kidney failure, which can be life-
threatening. Possible complications of chronic kidney failure include anemia,
damage to the central nervous system, heart failure, and a compromised
immune system.

Sources
Some of the water required by the body is obtained through foods with a
high water content, such as soups, tomatoes, oranges, but most come
through drinking water and other beverages.

During every day functioning, water is lost by the body, and this needs to
be replaced. We notice that we lose water through activities such as
sweating and urination, but water is lost even when breathing.

Drinking water, whether from the tap or a bottle, is the best source of fluid
for the body.

Milk and juices are also good sources of fluid, but beverages containing
alcohol and caffeine, such as soft drinks, coffee, and beer, are not ideal
because they often contain empty calories. Drinking water instead of
sodaTrusted Source can help with weight loss.

It was previously thought that caffeinated beverages had diuretic

properties, meaning that they cause the body to release water.
However, studies showTrusted Source that fluid loss because of caffeinated
drinks is minimal.

Recommended intake
The amount of water needed each day varies from person to person,
depending on how active they are, how much they sweat, and so on.

There is no fixed amount of water that must be consumed daily, but there
is general agreement on what a healthy fluid intake is.

According to the U.S. National Academies of Sciences, Engineering, and

Medicine, the average recommended daily intake of water from both food
and drink is:

 For men: Around 3.7 liters or 125 ounces

 For women: Around 2.7 liters or 91 ounces

This would be around 15.5 cups for men and just over 11 cups for women.
However, around 80 percent of this should come from drinks, including
water, and the rest will be from food.

This means that:

 Men should drink around 100 ounces, or 12.5 cups of fluid

 Women should drink around 73 ounces, or just over 9 cups

Fresh fruits and vegetables and all non-alcoholic fluids count towards this
recommendation.

Times when it is most important to drink plenty of water include:

 when you have a fever

 when the weather is hot
 if you have diarrhea and vomiting
 when you sweat a lot, for example, due to physical activity
Facts
Here are some facts about water:

 Babies and children have a higher percentage of water than

adults. When babies are born, they are about 78 percent water,
but this falls to 65 percent by the age of 1 year.
 Fatty tissue has less water than lean tissue.
 Men have more water than women, as a percentage.

Do we drink enough water?

A study carried out by the Centers for Disease Control and Prevention
(CDC) in 2013 analyzed data from the National Cancer Institute’s
2007 Food Attitudes and Behaviors SurveyTrusted Source.

Out of a sample of 3,397 adults, the researchers found:

 7 percent of adults reported no daily consumption of drinking

water
 36 percent of adults reported drinking 1-3 cups of drinking
water a day
 35 percent of adults reported drinking 4-7 cups of drinking
water a day
 22 percent of adults reported drinking 8 cups or more a day

People were more likely to drink less than 4 cups of drinking water daily if
they consumed 1 cup or less of fruits or vegetables a day.
 The study only measured the intake of drinking water. Fluid can be gained
from other beverages, but water is best because it is calorie-free, caffeine-
free, and alcohol-free.

Seven percent of respondents reported drinking no water at all daily, and

those who drank a low volume of water also consumed less fruit and
vegetables. This suggests that a certain number of people are risking their
health by not getting enough fluid.

Even if the respondents reporting low levels of water intake were obtaining
enough fluid, it is likely that they would be obtaining it from sources that
could potentially compromise their health in other ways.

“The biologic requirement for water may be met with plain water or via
foods and other beverages,” write the study authors. “Results from
previous epidemiologic studies indicate that water intake may be inversely
related to volume of calorically sweetened beverages and other fluid
intake.”

How much water should

you drink a day?
 Recommended intake

 Intake by age

 Water sources

 During exercise

 Do people need 8 glasses?

 Excess water

 Summary
People often hear that they should drink eight
glasses of water per day. However, that may not
be entirely true, and the amount of water a
person should drink can vary depending on their
age, activity level, and more.

Water is an essential part of life, but how much should a person really be
drinking?

The commonly touted wisdom of eight glasses of water per day may be
suitable for some people, but it is not a “one-size-fits-all” recommendation.

Some experts say there is a lack of scientific evidence supporting these

claims. Others note that promoters include bottled water manufacturers.

So, how much water does a person really need? Read more to learn how
much water to drink, where to get it, and the risks of drinking too little or too
much.

Recommended daily water intake

Back in 1945, the U.S. Food and Nutrition Board advised people to
consume 2.5 liters, or 84.5 fluid ounces (fl oz), of water per day, including
fluid from prepared foods. Today, the Centers for Disease Control and
Prevention (CDC) say there is no recommendationTrusted Source for how
much plain water adults should consume daily.
The 2015–2020 U.S. Dietary Guidelines do not recommendTrusted Source a
specific daily water or fluid intake, but they do recommend choosing plain
rather than flavored water and juices.

In the United Kingdom, the National Health Service (NHS) recommends

consuming 6–8 glasses of water a day, or 1.9 liters (almost 34 fl oz),
including water that is in food. The NHS notes this amount is suitable for a
temperate climate. It says more will be needed in hotter climates.

Recommended intake by age

There is no fixed amount of fluid recommended by age, but some patterns
emerge among healthy individuals doing a moderate amount of activity in a
temperate climate.

The following sections show the average water intake for people of
different ages.

Infants

Experts do not recommend plain water for infants before the age of 6

monthsTrusted Source.

The CDC says that if infants over 6 months of age need additional fluid on
hot days, they can consume water in a bottle. However, their primary form
of fluid and calories should be breast milk or formula.

Children over 12 months of age

Children over 12 months of age should be encouraged to drink waterTrusted

Source in the following situations:
  as part of their daily routine (for example, after brushing their
teeth and before, during, and after playtime at school)
 when the weather is warm
 as an alternative to sweetened drinks and juices

Children should limit their juice consumption to one glass per day.

Parents are advised to keep a pitcher handy to encourage healthy water-

drinking habits, and schools should have water fountains or equivalent
facilities.

Adults ages 19–30 years

The recommended adequate intakes of total water from all sources each day
for most adults between 19 and 30 years of age are:

 3.7 liters (or about 130 fl oz) for men

 2.7 liters (about 95 fl oz) for women

People who are pregnant are likely to need an extra 0.3 liters (10 fl oz).
Those who are breastfeeding will need an additional 0.7 to 1.1 liters (23–37
fl oz).

Older adults

Older adults may be at riskTrusted Source of dehydration due to health

conditions, medications, loss of muscle mass, reduction in kidney function,
and other factors.

Older adults who are well hydrated have been found to have:
  fewer falls
 less constipation
 a lower risk of bladder cancer, in men

Dehydration has been linked to a higher frequency of:

 urinary tract infections

 confusion
 kidney failure
 slower wound healing

Sources of water
People can consume water by:

 drinking water and other fluids

 eating foods high in water, such as fruits and vegetables

Some surveys suggest that around 20 percentTrusted Source of water

intake comes from food, and the rest is from fluids. This depends on diet. A
higher intake of fresh fruit and vegetables will mean a higher intake of
water from foods.

Here are some examples of the water contentTrusted Source of different

foods and fluids:

Water content as a
Food or drink
percentage (%)

100% water
 fat-free milk, tea, coffee, juicy fruits (e.g., strawberries and
90–99%
cantaloupes), vegetables such as lettuce, celery, and spinach

fruit juice, yogurt, fruits such as apples, pears, and oranges,

80–89%
vegetables such as carrots and cooked broccoli

70–79% bananas, avocados, baked potatoes, cottage cheese

60–69% pasta, beans, peas, fish, chicken breasts, ice cream

30–39% bread, bagels, cheddar cheese

1–9% nuts, chocolate, cookies, crackers, cereals

0% oils, sugars

Hydration during exercise

During exercise, people may need to consume more water than usual. The
amount they should drink depends on:

 the type and intensity of the activity

 environmental factors, such as temperature
 the size and muscle mass of the individual

Older guidance from the American College of Sports Medicine (ACSM)Trusted

Source advises drinking water during activity to prevent dehydration that
leads to a decline in body weight of more than 2 percent and changes in
electrolyte balance.

These changes, researchers say, can lead to reduced performance.

However, a study published in the International Journal of Exercise
Science concludes that a loss of up to 4 percentTrusted Source of water has
no effect on real-world sports performance.

This means that, while it is important to be hydrated before a workout —

and a person should aim to replace fluid lost after exercise — drinking
water during a workout may not be essential. However, if people exercise
for long periods, they may benefit from consuming water or an electrolyte
beverage.

When should a person drink water?

Most of the time, the body’s sensitive natural mechanisms maintain

appropriate fluid levels.

There are two main ways the body does this: (1) through thirst, which tells
a person to drink more water; and (2) through urine output, in which the
kidneys regulate the water we consume by either emptying it into the
urinary bladder or holding onto it in the blood plasma.

The kidneys also regulate the balance of electrolytes, such as sodium

and potassium, in the body fluids. Additionally, they receive hormonal
signals to conserve or release water into the urine if the brain detects
changes in the concentration of the solutes in the blood.

MEDICAL NEWS TODAY NEWSLETTER

Knowledge is power.
What about eight 8-ounce glasses of
water?
It is often said that people need to drink at least eight 8-ounce (oz) glasses of water
per day. However, this is an overly simplistic answer to a complicated question.

The body is good at regulating itselfTrusted Source, and water is no exception. The
body is constantly working to maintain a balance of water coming in and water
going out. If a person drinks too much water, the body will excrete more. If they
drink too little, it will excrete less.

In addition to body size and activity level, other everyday factors can play a role in
determining how much water a person should drink.

For example, consuming more sodium and protein means a person may need to
drink more water. Conversely, eating a lot of fruits and vegetables means they may
not need to drink as much.

Most of the time, the body will give a person cues that tell them to drink more or
less fluid. The body even has a water-regulating hormone — arginine vasopressin
— that manages thirst, fluid excretion, and the body’s water balance.

Too much water?

Some people have raised concerns that consuming too much water could be
dangerous. If a person drinks too much water, it could lead to hyponatremia, or
water intoxication, which is when sodium levels in the blood plasma become too
low.

Symptoms include:
  lung congestion
 brain swelling
 headache

 fatigue and lethargy

 confusion
 vomiting
 seizures
 coma

 death

Hyponatremia is rare. When it does occur, it usually affects endurance athletes,

people with diabetes, and those taking certain medications.

Summary
The amount of water a person needs varies based on their age, size, activities, and
the temperature.

Although many people follow the eight-by-eight rule, it may be outdated and
overly simplistic. The body is incredibly good at maintaining its water balance,
and it urges people to drink more by making them thirsty.

People who work outdoors in hot climates or exercise vigorously may need to
consume more water. They can also get fluid from foods high in water, such as
fruits and vegetables.
 Is it safe to drink raw water?
 Risks

 Benefits

 Drinking water safety

 Takeaway
A person’s body is about 60 percent water, and
drinking water is essential to a healthful diet.
However, what types of water a person drinks
has become surprisingly controversial. One of
the emerging trends in late 2017 and early 2018
is the sale of “raw water.”

Raw water is unfiltered, unprocessed, or untreated water that is bottled

directly from a natural spring.

Some manufacturers are selling this water and marketing it as a safer

alternative to chemically treated water, maintaining that their water has
natural probiotics that help promote digestion and good health.

However, scientists and government officials have expressed concerns

over untreated water. Raw water may be an instance where “natural” is not
necessarily better. It may also be true that raw water does not offer distinct
health benefits over a healthful diet that includes drinking tap or bottled
water.
Fast facts on raw water:
 Bottled water must meet specific standards as determined by
the U.S. Food & Drug Administration (FDA).
 The Centers for Disease Control and Prevention (CDC) and
others are concerned that some companies marketing raw
water may not be complying with regulations.
 Many water experts do not recommend drinking “raw” water.
 It is up to consumers to decide the type of water they want to
drink.

 What are the potential risks of

raw water?
Share on Pin terest Raw water may contain dangerous pathogens.

Sanitation officials and water manufacturers add chemicals to drinking

water that comes from the tap or bottles to kill any bacteria and parasites
that can naturally occur in water. Examples of these include
salmonella, E.Coli, and Giardia.

These pathogens can cause stomach upset, diarrhea, and vomiting. The

oldest and youngest people are especially at risk for developing illnesses
related to these contaminants because their immune system may not be
strong enough to fight off the pathogens.
Because it is untreated, raw water may contain some of these pathogens.
While raw water retailers are not bottling contaminated water, it is possible
for bacteria, parasites, chemicals, and other pathogens to be in the water.

It is essential for people to choose products that have the reputation of

following the FDA’s regulations.

Potential benefits of raw water

Supporters of raw water believe that sterilizing and purifying water with
chemicals destroys the natural minerals and probiotics present in water.

They believe that by drinking raw water, a person can live a healthier life
with improved digestion.

Those who advocate the use of raw water believe that it contains more
electrolytes and minerals than bottled water, including:

 calcium

 copper

 lithium
 magnesium

 potassium

 silica
 sodium

Supporters also claim that raw water is “alkaline water.” According to its
proponents, alkaline water acts as an antioxidant and reduces inflammatory
cell damage from oxidation.
However, according to the Cleveland Clinic, no current studies exist that
support the health and wellness benefits of alkaline water over more acidic
water.

Some people who drink raw water may prefer the taste or the way drinking
raw water makes them feel. However, taste is very personal, and there are
no studies available to prove whether raw water tastes better or worse than
treated water.

There is, however, plenty of research on the dangers of drinking untreated

water, which may offer more reasons not to drink it than to drink it.

Are you drinking 8 glasses of water every day? If not, then now would be a
good time to start. While not having sufficient water has many side-effects, it
is equally important that we are mindful of 'how' this water is consumed. The
principles of Ayurveda suggest that the way you choose to drink water also
affects your overall health. Interesting, isn't it? Ancient Ayurveda has
numerous theories regarding tips to drink water which have been followed
over centuries.
According to the book, The Complete Book of Ayurvedic Home Remedies by
Vasant Lad, water is the manifestation of consciousness. Water is fluid,
heavy, soft, vicious, cold, dense and cohesive. It brings molecules together.
Water is a chemical energy, which means it is a universal chemical solvent.
Water exists in the body as plasma, cytoplasm, serum, saliva, nasal secretion,
cerebrospinal fluid, urine and sweat. It is therefore necessary for absorption of
nutrition and to maintain life; without it, our cells cannot survive. Considering
how essential water is to human life, here are some handy yet important
Ayurvedic tips to drink water.

Ayurvedic Tips to Drink Water

1. Sit Down to Drink Water Rather than Standing

It is a good idea to always sit and drink water rather than standing. By
standing and drinking, you disrupt the balance of fluids in the body and this
may lead to a greater accumulation of fluids in the joints causing arthritis. By
sitting and drinking, your muscles and nervous system is much more relaxed
and helps the nerves to digest food and other fluids easily. Your kidneys also
pace the filtration process while sitting.
 

By standing and drinking water, you disrupt the balance of fluids in the body

2. Avoid Chugging All the Water at Once

Avoid gulping down large volumes of water in a single breath, rather take
smaller sip, swallow, breathe and repeat throughout the day. This holds true
while having your meals too. According to Ayurvedic expert, Dr. Akhilesh
Sharma, "there are three doshas in the body - vata, pitta and kapha, and how
you consume water must be in accordance with these doshas. People
with vata prakruti should drink water only one hour after eating a meal. This
will help their food digest in a better way. People with pitta prakruti can have
small sips during meals to start their digestion process early and people
with kapha prakurti should have water before taking meals so that they feel full
and not eat more. This will help them lose weight easily."

Avoid gulping large volumes of water during meals and otherwise

3. Drink Room Temperature water, Warm is Even Better

Avoid ice chilled water that disturbs the ongoing process of digestion and puts
off the fire. Cold water decreases the blood supply to various organs of the
body further leading to constipation. Drinking tepid water can help in proper
digestion and metabolism that promotes weight loss, relieves bloating and
pain. According to Dr. Akhilesh, warm water helps in in
controlling cholesterol levels and also keep the arteries clean.

Avoid drinking chilled water as it disrupts the process of digestion

4. Drink only when you are Thirsty

Your body sends signals to you when it is in dire need of water. Ayurveda
emphasizes on drinking water only when you feel thirsty. Every person has a
different body, hence, drinking the same amount of water cannot be
recommended to everybody. The body cannot absorb too much water intake;
therefore it is imperative to know the thirst cues your body gives you. Measure
your own drinking system without feeling too full.

Your body sends signals when it is in dire need of water

5. Know the Indicators your Body Gives You When You are Thirsty

Your body gives you cues to let you know it needs water. One being, the color
of urine, dark yellow color may indicate dehydration, while fairly clear and
straw colored urine is a sign of a hydrated and satiated body. Dry chapped
lips are one of the indicators of a dehydrated body. Notice these cues as
these may turn into health problems.
 

Know the indicators that your body give you when it needs water

6. Drink Water First Thing in the Morning

Ayurveda suggests that is a healthy habit to drink water first thing in the
morning, which is known as Ushapan. It helps get rid of many diseases in the
body. Drinking water in the morning helps in flushing all the toxins in the body
and cleanses your intestines.

Start drinking water first thing in the morning

7. Drink Water Stored in Silver and Copper Vessels

Ayurveda has always suggested drinking water stored in copper (tamba) and

silver (chaandi) vessels. The water stored in these vessels has the ability to
balance all three doshas in the body and it does by positively charging the
water. Dr. Akhilesh agrees and points out that copper has numerous
antioxidants and anti-bacterial properties that help boost the immunne system
of the body. It also has anti-cancer properties. Water in the silver vessel has
the power to remove free radicals from the body and gives a cooling effect in
the intestines and smoothens the process of digestion.
 
The water stored in copper and silver vessels helps cure all doshas in your body

Important Tips for Drinking Water in Summer

"Summer is called as the "Pitta Season" and afternoon time is Pitta Kaal,

which is hottest time of the day, therefore, Ayurveda suggests that you should
drink maximum water during this period so as to maintain the body
temperature. You could also incorporate some small changes including
adding Pitta pacifying ingredients in water that help maintain body heat. Some
of the ingredients include lemon, mint, kokum, and fennel seeds,khaskhas and
rose petals.