The Great Importance of WATER

We all know that water is important right? That it’s good to be hydrated. We’ve also heard that we’re supposed to drink water when we workout because we sweat, but what do we really know about water? Why do we need it? How much do we actually need?

Here are the facts made very easy to understand and to follow.

Water is absolutely essential. You can probably survive a few weeks without food but you wouldn’t be able to survive for more than a few days without water. That’s because water makes up 45-75% of a person’s weight. Leaner people have more water content because muscle tissue is 75% water as compared to fat consisting of only 10% water.

Functions and Benefits of Water

• Water is the major component for all body fluids:

  Amniotic fluid provides a gentle cushion to protect the fetus, synovial fluid allows joints to move smoothly, tears lubricate and cleanse the eyes, and saliva moistens food and makes swallowing possible.

• Water acts as a highway to move nutrients and wastes between cells, tissues, and organs.

• Water removes wastes from your body through urine.

• Water also has the capability of dissolving substances which makes chemical reactions more efficient.

  Water is the solvent for many biologically essential molecules (glucose, vitamins, minerals, amino acids). For the chemicals that are insoluble in water, your body packages them with proteins and is then able to transport them throughout the body by your body’s water fluids such as the bloodstream.

• Water regulates body temperature

• Water regulates pH

• Water regulates metabolism

• Water provides lubrication

• Water provides protection

Each cell in your body must have the right amounts of water and electrolytes, and because of a process called osmosis, water can flow from one side of a cell’s membrane to the other side that contains a lesser concentration of ions keeping the body at a leveled state.

*Increased sodium intake increases extracellular fluid volume and blood pressure. If we overconsume protein and salt, the kidneys have to work harder to eliminate excess urea and sodium from the body which requires more water. An increase of sodium in the body will also cause the body to retain more amounts of water.*

Water intake comes from a combination of drinking water and beverages (81%) and consuming water-containing foods (19%).

We lose our water from sweat, tears, urine, bowels, vomit, etc.

If water intake is too low, the kidneys reserve the water in the body by releasing a hormone called ADH that decreases water loss causing the kidneys to reabsorb the water rather than excrete it in urine. The concentration is what causes your urine to turn bright yellow. When the body has an excess of water, the kidneys form and excrete a large volume of dilute urine, making the urine almost clear. When the body suffers a large amount of blood loss this hormone is also triggered. Vomiting caused by severe nausea can also cause the release of ADH. Some drugs stimulate the release of this hormone (morphine and nicotine) while others inhibit it. (caffeine, and alcohol.)

Women’s recommended daily water intake

• Adult women should be drinking 74.4 oz a day.

• During pregnancy, a woman needs 101.5 oz a day.

• During lactation, a woman needs 128.5 oz a day.

If a woman becomes physically active then she will need to increase her water even more due to the water loss from sweating.

For weight loss goals, women should drink an additional 8oz of water per 25lbs above goal weight.

If you are one of my clients you already have a well-designed fitness program that has you drinking adequate amounts of water daily as well as nutritional guidelines that are leading you to your fitness goals. The proper nutrition will provide you with the energy you need for physical activity and your well-designed workouts will ensure you build the strength and endurance to tackle your daily activities with ease. To learn how to set yourself up for success with your nutrition read my blog named “The Yes List… Fast and healthy snacking” and “The secret to sticking to a meal plan…Meal Prep”