Water is chemically the simplest, yet most important nutrient in the body. We can survive without any other macronutrient or micronutrient, but not without water for long.
We are mostly water, making it indispensable. The human body can be up to 70% water, the blood around 85%, and the brain up to 90%. This facts should illuminate the necessity of Euhydration (adequate water flow in the body) or being fully hydrated.
Water has countless roles in the body and it is needed for every bodily function:
- Proper hydration protects the brain by allowing nutrients to flow thoroughly. In turn, brain cells fulfill their duties and mental sharpness takes place.
- Water is necessary for the transportation of nutrients and oxygen to all the cells of the body, as well as the utilization of water soluble vitamins.
- It aids in digestion which is essential for colon health and active bowel movement.
- Water is crucial for energy production, cell function and temperature control.
- It allows the kidneys to efficiently remove toxins, sparing unnecessary stress on the liver.
- Water is essential in releasing excess acidity, which takes place along with a toxic overload (high accumulation of toxins in the body). Consequently, it raises pH levels, making you healthier.
Want to get in Shape and lose weight (body fat)?
- Water allows to properly metabolize food and eliminate waste.
- It accelerates the metabolism.
- A properly hydrated body is more able to burn more fat since it can function properly and allow the removal of fat breakdown.
- It enables joint lubrication, as well as higher physical performance and endurance.
WHAT HAPPENS WHEN YOU ARE NOT FULLY HYDRATED?
Dehydration (loss of essential water and electrolytes in the body) has devastating effects on the body’s functionality.
- Fluid loss of even 2% starts to impair temperature regulation and reduces aerobic performance.
- A higher level of dehydration impairs concentration, alertness, memory, visual motor skills, mood, muscular strength and aerobic capacity. It also interrupts pH balance, as well as thermoregulatory and cardiovascular responses, which increase body temperature, skin blood flow, and muscle cramps.
- Severe dehydration can be life-threatening. Heat illness can cause exhaustion, fatigue, temperature changes in the body, lightheadedness, nausea, stomach cramps, palpitations, hyperventilation, and vomiting.
- Exertional heat stroke can cause confusion, amnesia, sensory motor deficits, visual disturbances, disorientation, headaches, inability to walk, dizziness, seizures, delirium, coma, and even death.
HOW MUCH WATER SHOULD YOU DRINK?
Most have been told to drink 8 – 8oz glasses of water per day. Yet, I think that 3 liters is a good amount to aim for. Hydration-needs change across individuals and are dependent on many factors (age, sex, climate, activity levels, sweat and excretion rate, diet, among others).
Rule of thumb: if your urine’s color is darker than a light yellow, you are not drinking enough water. Additionally, if you are thirsty, you are already dehydrated.
It is also important to keep hydrated by regularly consuming foods with high water content like organic fresh raw fruits and vegetables, being that they hydrate cells from the inside out.
For example, a cucumber can produce hydration levels twice that of water due to its 96% water content. On the other hand, most processed foods (high in sodium), sugar, alcohol and caffeine, speed up the dehydration process.
Therefore, the proper intake of water is essential.. Euhydration allows the body to perform at superlative levels and to maintain an ideal slightly alkaline state, pH balance, needed for optimal health.
To a Fitter Healthier You,
The Fitness Wellness Mentor