Water – Vital for life |24 March 2023

Every year we celebrate World Water Day on March 22. This year we are being urged to accelerate change to solve the water and sanitation crisis globally.

Water is essential in our daily lives not solely for drinking but for many of our daily activities. It is so important therefore that we all take the necessary actions and revisit how we use, consume and manage water every day.  

Consuming sufficient amounts of water every day is vital for our overall health. In fact, we would not be able to survive for long without water. Before we go into how much water you should be drinking every day let’s take a look at the role of water in the body.

Functions of water in the body

Our body is made up of about 50 to 70% water. Water is an important component of all cells in the body and is involved in many of their daily activities.

Water is needed for the maintenance of normal fluid balance in our body. It is a component of most body fluids such as the saliva and is needed for the digestion and absorption of food.

It is also important for removing wastes and toxins from the body via perspiration, urination and defecation (faeces).

Another important function is lubricating and cushioning our joints and protecting our vital organs. It is also required for the transportation of nutrients and oxygen in our blood to all our cells and it helps in the maintenance of normal body temperature.

How much water do we need?

Your body loses water every day via the skin through perspiration, the kidneys in the form of urine and from your bowels in faeces. Therefore, you need to replace the fluid lost so as to prevent dehydration.

A common recommendation that everyone is accustomed to is 8 glasses (two litres) of water per day for adults and it is a very easy goal to stick with. However, most people will need more than this amount but others may need less.

The actual amount of water you need is very individualised and is affected by many factors such as your body weight and size, age, gender, stage of life, existing medical conditions and the area where you live (climate).

When it comes to meeting your body’s total fluid requirement, the best fluid of choice is water. Water contains zero calories and has small amounts of trace minerals. Other ideal fluids include plain milk (unsweetened) and black tea and coffee without added sugar.

Sugar-sweetened beverages, think fizzy drinks, juices, cordials, energy drinks are not encouraged in large amounts as they are high in sugar and calories.

Alcohol is also not included as an ideal beverage option as it promotes water loss and can lead to dehydration.

Other than beverages, about a quarter of your fluid needs is met through the intake of certain foods like fruits and vegetables which usually have a high water content, provided these are included in sufficient amounts in your diet daily.

When do you need to drink more water?

The amount of water you need is likely to vary throughout your lifetime. Below are some factors that can affect your daily fluid needs.

Exercise or physical labour

Any activity that leads to excess sweat loss implies the need for additional fluids to replace the water lost. It is also important to remember to also replace electrolytes lost through sweat.

Climate and environment

Individuals who live in hot, humid or dry areas are more likely to require extra fluid due to sweating. Those who live at high altitude also require additional fluid intake.

Pregnancy and lactation

The expansion of blood volume during pregnancy and increased loss of water via breastmilk after the baby is born means that a woman requires additional fluid during these important phases of her life.

Disease or certain health conditions

When you have an infection and experiencing fever or fluid loss through vomiting and diarrhoea then you will need additional fluid. Certain health conditions like diabetes and high blood pressure also requires adequate fluid intake to help with its management.

When travelling on an airplane

You may find that you get thirsty especially during a long flight. This has to do with altitude. The higher that the airplane goes, the air inside the cabin becomes drier. This means that the humidity level goes down. It’s a good idea therefore to have a refillable water bottle to fill up throughout your flight.

Dehydration

Dehydration happens when your body loses more water than you are taking in. When this happens it disrupts your body’s natural fluid balance which has an impact on the functions of different organs. Dehydration has been found to affect both physical and mental performance. The best way to overcome dehydration is to consume fluids.

Some symptoms of dehydration to be on the lookout for includes feeling thirsty, having a dry mouth, lips and tongue, feeling lightheaded, feeling tired, infrequent urination and dark coloured, strong-smelling urine.

There are many factors that can lead to dehydration, therefore it is important to understand its cause to be able to get the best treatment. Some common causes include excessive sweating due to exercise, having a high temperature (fever), long exposure in the sun (heatstroke), certain medications that make you urinate more (diuretics), drinking too much alcohol, or having vomiting or diarrhoea.

Increase your daily water intake

The best way to avoid dehydration is by consuming enough fluids throughout the day. To establish a good habit, start by having a tall glass of water first thing in the morning when you wake up. If you find it difficult to remember to drink water throughout the day invest in a refillable water bottle and keep it within reach at work. Remember to space out your water intake throughout the day instead of drinking large amounts of water at once.

What are you waiting for? Water really is the best drink to quench your thirst!

Thank you for joining us this week on our Eat for Our Health page. Look us up on social media - eat for our health Seychelles on Facebook.

Please get in touch by emailing eat4ourhealth@gmail.com and let us know how you’re doing with these ideas, or better still, let us know how we can help you.

Yours in health

The E4OH team