Water: Life’s Essential Liquid

Water has been called the forgotten secret because it is essential for survival, yet most people do not realize its vitality. You can live weeks without food, but only a few days without water. A lack of H2O creates unhealthy symptoms faster than any nutrient. Going a short period of time without some vitamins and minerals will not cause deficiency; but doing an intense workout in hot and humid weather (without hydrating) can lead to nausea, dizziness and weakness, in addition to other health related issues. Thus, drinking enough water should be considered a goal when it comes to achieving overall wellness.

The human body is primarily made up of water, ranging anywhere from 55% to 78% (depending on body size). Tissues and organs have varying percentages that is made up of water. Below is the breakdown, on average, of each:

• Lungs – 83%
• Blood - 79%
• Muscle - 79%
• Kidneys – 79%
• Brain - 75%
• Heart - 73%
• Liver – 71%
• Skin - 64%
• Bone - 31%
• Body Fat – 10%

So, how much water do you need? The Institute of Medicine states that adult men require about 13 cups (3 liters) of water, on average, per day, while adult women need about 9 cups (2.2 liters) of fluid. Body size and activity level influence hydration requirements. The larger and more active you are, the more you will need.

One way to monitor adequate hydration is through the color of your urine. Lighter color urine means that you are well hydrated, while a darker color means that you need to increase your intake because you are dehydrated.

Water functions within the body to:

• Fuel cell operation
• Regulate body temperature, which reduces the occurrence of headaches
• Moisten tissues like those in the mouth, eyes and nose
• Lubricate joints
• Help prevent constipation
• Minimize stress on the kidneys and liver by flushing out waste products
• Help dissolve minerals and nutrients for the body to absorb more easily
• Carry nutrients and oxygen to cells
• Assist in speeding up the recovery of injuries
• Reduce risk of heath related issues of certain cancers like kidney, breast, colon and bladder
• Increase productivity since our brain is made up of mostly water, it helps us to think better and makes us more alert and concentrated
• Aid in the fight against the flu and other aliments like heart attacks and kidney stones by building up the immune system
• Help fuel our muscle
• Hydrate the skin, which increases its elasticity and replenishes the tissue

From head to toe, every cell in the human body requires water. Although there is such a thing as over hydrating (water intoxication), the majority of people tend not to even come close to the possibility. Do not wait until you are thirsty to start hydrating, by then it is too late…you are already dehydrated. What is preventing you from staying hydrated? Contact Dan at 978-807-8579 or visit seachangefitness.net to learn how water can influence weight loss and muscle gain.

Dan Kinsella is an Exercise Physiologist with a degree in Sports Medicine. He's a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), as well as a Certified Nutrition Specialist. To learn more about this article, or his personal training services, visit seachangefitness.net or call (978) 807-8579 to schedule your FREE cons