The Nutrient Called Water
When we think about nutrients, we often picture vitamins and minerals. But there’s one nutrient we are likely to overlook, even though we use it everyday: water. Yes, water is indeed a nutrient, and it’s the most important one of all.
Water is unique among nutrients because we need it in large amounts every day to stay healthy. While we can survive for weeks without food, we can only last a few days without water. This shows just how crucial water is for our bodies.
In this article, we’ll explore why water is so important and how it keeps our bodies running smoothly. We’ll see that water is much more than just a thirst quencher, it’s a vital part of every cell and every function in our body.
The Composition of Water
Water might seem simple, but its structure makes it perfect for supporting life. Each water molecule is made up of two hydrogen atoms and one oxygen atom, that’s why it is called H2O.
This simple structure gives water some special properties:
- It can dissolve many substances, which is why it’s often called the “universal solvent.” This ability helps our bodies transport nutrients and remove waste.
- It can exist as a solid, liquid, or gas at temperatures found on Earth. This is important for the water cycle in nature and for how our bodies use and regulate water.
- It has a high “specific heat,” which means it takes more energy to increase the temperature of water compared to other substances. This is why water is valuable to your car. It serves as a coolant. This same concept is what helps our bodies maintain a steady temperature.
These properties make water essential for life as we know it, both in our bodies and in the world around us.
Water’s Functions in the Body
Water plays many crucial roles in our body some of which are:
- Regulating body temperature: When we get too hot, we sweat. As the sweat evaporates, it cools us down. This process helps keep our body temperature steady, which is essential for our cells to function properly.
- Transporting nutrients and oxygen: Our blood, which is mostly water, carries nutrients and oxygen to all parts of our body. Without water, these vital substances couldn’t reach our cells.
- Removing waste products: Water helps flush waste out of our bodies. It’s a key component of urine, which carries waste from our kidneys. It also helps move waste through our intestines.
- Lubricating joints: The fluid in our joints is mostly water. This fluid acts like oil in a machine, allowing our joints to move smoothly and reducing friction.
- Protecting organs and tissues: Water forms a part of the fluid that surrounds and cushions our brain and spinal cord. It also helps form the mucus and saliva that protect and lubricate sensitive tissues.
Hydration and Health
Staying properly hydrated affects our health in many ways:
- Physical performance: Even mild dehydration can make us feel tired and reduce our physical performance. For athletes, proper hydration is crucial for maintaining stamina and preventing heat exhaustion.
- Cognitive function: Our brains need water to work well. Dehydration can affect our mood, memory, and ability to concentrate. Even mild thirst can make it harder to focus on tasks.
- Skin health: Well-hydrated skin looks more plump and elastic. While drinking water isn’t a cure-all for skin problems, staying hydrated can help your skin look its best.
- Digestive health: Water is essential for good digestion. It helps break down food, prevents constipation, and helps our bodies absorb nutrients from the food we eat.
Water Balance in the Body
Our bodies work hard to maintain the right balance of water.
The body has complex systems to regulate water levels. When we need more water, we feel thirsty. When we have enough, our kidneys remove excess water through urine.
Several factors affect how much water we need:
- Climate: Hot weather or high altitudes can increase water loss through sweat and breathing.
- Activity level: Exercise and physical labour make us lose more water through sweat and faster breathing.
- Diet: The foods we eat provide some water, especially fruits and vegetables. Salty or spicy foods might make us need more water.
Our bodies are always working to keep the right amount of water, but we can help by drinking when we’re thirsty and eating a balanced diet with plenty of water-rich foods.
Water is a crucial nutrient that’s involved in nearly every function of our bodies. When we understand its importance, we can make sure we’re giving our bodies the hydration they need to function at their best.
Signs of Dehydration
Our bodies give us signals when we need more water. It’s important to recognize these signs:
Mild to moderate dehydration symptoms:
- Feeling thirsty (though thirst isn’t always an early sign)
- Dry mouth or lips
- Darker yellow urine
- Feeling tired or less energetic
- Headache
- Dry skin
Severe dehydration and its risks:
- Very dark urine or not urinating for many hours
- Rapid heartbeat
- Dizziness, especially when standing up
- Confusion
- Fainting
Severe dehydration can be dangerous and may require medical attention. It’s much better to prevent dehydration by drinking regularly throughout the day.
Recommended Water Intake
You’ve probably heard that you should drink eight glasses of water a day. While this is a good general rule, the truth is that water needs vary from person to person.
- General guidelines:
Most health authorities suggest 2-3 litres of water per day for adults. This includes water from all sources – not just what you drink, but also what you get from food.
- Factors that influence individual needs:
- Body size: Larger people generally need more water
- Activity level: More active people need more water
- Climate: Hot or humid weather increases water needs
- Health conditions: Some illnesses or medications may affect water needs
The best guide is often your own body. Drink when you’re thirsty, and check that your urine is light yellow to clear most of the time. If it’s clear all the time, you might be overdoing it.
Sources of Water
We get water from more sources than you might think:
- Plain water: This is the most obvious and often the best source of hydration.
- Other beverages: Most drinks, including tea, coffee, and juice, contribute to your daily water intake. However, some (like alcohol) can also have dehydrating effects.
- Water content in foods: Many foods contain significant amounts of water. Fruits and vegetables are especially good sources. Watermelon, cucumbers, and lettuce, for example, are more than 90% water.
Myths and Facts about Water Consumption
There are many ideas about water consumption. Let’s separate fact from fiction:
Common misconceptions:
- “You need to drink 8 glasses of water a day”
While this isn’t a bad goal, needs vary by individual.
- “Caffeine dehydrates you”
In moderation, caffeinated drinks can contribute to hydration.
- “If you’re thirsty, you’re already dehydrated”
Except for the elderly, thirst is actually an early signal to drink, not a sign of dehydration.
Evidence-based information:
- Water needs vary based on many factors including climate, activity level, and diet.
- Many foods contribute significantly to our daily water intake.
- Drinking too much water too quickly can be dangerous, though this is rare.
Special Considerations
- Hydration for athletes:
Athletes need more water due to increased sweating. They may also need to replace electrolytes lost through sweat, especially during long or intense exercise sessions.
- Water needs during pregnancy and breastfeeding:
Pregnant women need extra water to support the baby’s growth and increased blood volume. Breastfeeding mothers also need more water to produce milk.
- Hydration for the elderly:
Older adults may have a reduced sense of thirst and may be at higher risk of dehydration. They may need to make a conscious effort to drink enough water.
Water Quality and Health
At AquaMaya, we know that access to water is just the first step, the quality of that water is equally crucial.
- Importance of safe drinking water:
Clean, safe water is essential for good health. Contaminated water can cause a range of illnesses, from mild stomach upset to severe diseases.
- Potential contaminants and their health effects:
Water can contain various harmful substances, including bacteria, viruses, parasites, and chemical pollutants. These can lead to both short-term illnesses and long-term health problems.
In our work in West Africa, we’ve seen firsthand how access to clean water can transform communities. It’s not just about drinking because one must, it’s about preventing disease, improving nutrition, and enabling better hygiene practices.
Conclusion
Water truly is an essential nutrient. It’s involved in nearly every function of our bodies, from regulating temperature to removing waste. By understanding its importance, we can make sure we’re giving our bodies the hydration they need.
At AquaMaya, we’re committed to ensuring that everyone has access to this vital nutrient. We believe that clean, safe water is a fundamental human right. Our work goes beyond just providing water sources, we also educate communities about the importance of water for health and proper hydration practices.
We encourage everyone to think about their water consumption. Are you drinking enough? Is your water safe? And for those of us fortunate enough to have easy access to clean water, how can we support efforts to bring this essential resource to others?
Remember, every time you take a sip of water, you’re nourishing your body with the most fundamental nutrient of all. Let’s appreciate this simple yet crucial resource and work together to ensure everyone can enjoy its benefits.
Sources:
- https://nutritionsource.hsph.harvard.edu/water/
- https://www.medicalnewstoday.com/articles/325174
- https://www.usgs.gov/special-topics/water-science-school/science/water-universal-solvent#overview
- https://www.noaa.gov/education/resource-collections/freshwater/water-cycle
- https://www.usgs.gov/special-topics/water-science-school/science/specific-heat-capacity-and-water
- https://www.medicalnewstoday.com/articles/290814#15-benefits
- Chang T, Ravi N, Plegue MA, Sonneville KR, Davis MM. Inadequate Hydration, BMI, and Obesity Among US Adults: NHANES 2009-2012. Ann Fam Med. 2016 Jul;14(4):320-4. doi: 10.1370/afm.1951. Erratum in: Ann Fam Med. 2020 Nov;18(6):485. doi: 10.1370/afm.2617. PMID: 27401419; PMCID: PMC4940461. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4940461
