Why Water is Vital to Your Health
There is nothing you can consume that is more important for helping to keep your body functioning properly than water. After all, head to toe, you are 45 to 60 percent water. And, every part of your anatomy—including your brain, heart, lungs, muscles, bones, and digestive tract—depends on water to function properly. Water is needed for circulation, lubrication, cell reproduction, healing, and digestion. So, it’s critical to ensure that you hydrate your body every day with the liquids you drink and the foods you eat.
Women should consume eight to 10 8-ounce glasses per day, with an additional 20 percent of your daily intake coming from foods. If you are athletic or spend a lot of time in the heat, you may need more hydration. As you get older, you may feel thirsty less often, but you should continue to consume your daily allowance of water.
Foods Are Part Water, Too
Nearly everything you eat has some water content, including seafood, meat, grains, nuts, and legumes. However, some foods are more hydrating than others. Here are some helpful guidelines.
Your Best Hydration Sources
Water. Whether it’s tap, bottled, sparkling, cold, or hot, water is the best way to replenish your internal systems. It can help you lose weight by filling you up and keep you away from unhealthy snacks. If plain water doesn’t quench your thirst, try infusing it with berries, a squeeze of fresh fruits, mint leaves, or cucumber slices. Or, try adding drops of vanilla, ginger root, or cinnamon sticks.
Milk and yogurt. Adults should consume 3 cups of low-fat or fat-free dairy a day, according to the 2015-2020 Dietary Guidelines for Americans. Dairy helps build healthy bones. An 8-ounce cup of milk provides 300 milligrams (mg) of calcium, or 30 percent of your Daily Value. It also includes potassium, magnesium, protein, and vitamin D.
Fruits and vegetables. Of all foods, fruits and vegetables have the most water content. Watermelon, strawberries, cantaloupe, lettuce, spinach, cucumbers, green peppers, celery, tomatoes, grapefruit, and broccoli all are more than 90 percent water. Oranges, pineapple, raspberries, carrots, and peaches are 80 percent. It’s always better to eat fruit than to drink juice. Even 100-percent natural juices can cause a spike in blood sugar and won’t be as filling as, say, an orange.
A note about coffee and tea. Coffee and tea are diuretics, and the 3-5 8-ounce cup daily allowance from the Dietary Guidelines actually can dehydrate you. So be sure to rehydrate after each cup of coffee or tea.
Remember to drink at least one 8-ounce glass of water an hour. If you haven’t had something to drink in a while, take a break and have a drink.
Signs of Dehydration. They include lightheadedness, dizziness, abdominal cramps, dry mouth, and kidney stones. Some bodily functions can slow down or not work properly, so take in your fluids, even if you don’t feel thirsty, or you’ve been sick.
Signs of Water Intoxication. Hyponatremia, which results from consuming too much water in a short time period, can knock your electrolytes off balance, including sodium levels. When your sodium is too low, fluid shifts from outside your cells to inside, causing swelling. In the brain, this can be life-threatening. If you’re exerting a lot of energy or are overheated, maintain a slow, steady intake of fluid rather than drinking fast.
Dealing with Overactive Bladder. If you urinate more than once an hour during the day, more than once at night, or suffer from leakage, you may have an overactive bladder. Treatments are available, including exercises you can do to improve muscle strength, as well as medications. See your heath-care provider.
The post Why Water is Vital to Your Health appeared first on University Health News.
Read Original Article: Why Water is Vital to Your Health »
Powered by WPeMatico
