Water
Watch the video and see how much you know about Water!
What is Water?
Water is defined as one of the six essential nutritions for human body. It fills in the spaces in and between cells. Thus, water makes up around 60% of our body weight. Water is important in every system and function in the body. It is crucial for us to keep our body hydrated!
Why Water is so Important?
The body relies on water to maintain its function. Water involves all biochemical reaction in the body including:
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Digestion
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Energy production
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DNA synthesis
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Elimination of waste products
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Maintain optimal body temperature
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Lubricate and cushion joints
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Protect the spinal cord and other sensitive tissues
The 3-3-3 Survival Rule
The body can survives:
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3 minutes without air
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3 days without water
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3 weeks without food
This indicates the importance of water to body survival. For example, blood cells. It contains a lot of water and is responsible for transporting oxygen to all the cells of the body. If there is insufficient of water, those cells will die and the body cannot function.
How Much Water Do I Need?
According to the recommendations given by the National Health and Medical Research Council of Australian Government:
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Boys (ages 9-13): 2.2 liters of water per day
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Girls (ages 9-13): 1.9 liters of water per day
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Boys (ages 14-18): 2.7 liters of water per day
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Girls (ages 14-18): 2.2 liters of water per day.
Our body loses water primarily from urination. The water can also be lost by evaporation from skin and breathing out from lungs. During vigorous exercise, hot weather or having high body temperature, more water will be lost from the above ways. Therefore, we should be aware about hydration under these condition.
Deficiency Symptoms
Deficient in water can cause Dehydration. It can lead to severe complications, such as seizures, swelling of the brain, kidney failure, coma, shock and even death. Mild level of dehydration can also cause illnesses, including:
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Headache
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Dizziness
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Tiredness
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Dark-colored urine
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Decreased skin elasticity
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Dry mouth
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Low blood pressure
Ways to Obtain Water
Apart from drink water, we can obtain water from our diet, such as soups, juicy fruits, vegetables and drinks. However, you should be aware of the excessive calories intake of fluids.
For example: 100% Orange Juice. It contains almost 90% of water, but it also contains 8.4g natural sugar per 100g of orange juice. Thus, per 100g of orange juice contains 33.6 calories!
Conclusion
Stay hydrated is as important as having balanced diet. You can obtain water in different ways. Consuming healthy drinks is beneficial to you.
Let's stay hydrated together!
References:
1. Centers for Disease Control and Prevention (2022). Benefits of Drinking Water.
https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html
2. National Health and Medical Research Council (2014). Water.
https://www.nrv.gov.au/nutrients/water
3. Lewis, J. L. III (2020). About Body Water. https://www.msdmanuals.com/home/hormonal-and-metabolic-disorders/water-balance/about-body-water
4. The University of Texas MD Anderson Cancer Center (2022). Dehydration.