Are we drinking our water right? We keep hearing a lot of dos and don’ts about it, how much and when. Some are confusing, some contradictory and some we just adopt as they simply sound logical. This is my attempt at simplifying our understanding around water.
A bit of science first. Let’s look at the percentage of water in our body composition:
- The human body contains from 55% to 78% water, depending on body size. A healthy adult body usually has around 71-72% of water (Is it a coincidence that our planet has same percentage of water?).
- Brain – 75% water; Blood – 83% water; Muscles – 75% water; Bones – 22% water
Some major functions of water in our body:
- Helps carry nutrients and oxygen to our cells
- Helps liver and kidney in flushing out waste
- Provides moisture and protects tissues/organs
- Protects and cushions our vital organs
- Lubricates joints
- Regulates our body temperature
If interested in science behind water and our body, read more on how water acts as a solvent, plays an essential role in metabolic processes and cellular respiration.
Next, I have picked top 7 facts around water consumption that will help us in making conscious choice for or against any popular recommendation now and in future:
- Water consumption depends on the level of activity, temperature, humidity, and other health factors.
- ‘Water’ consumption requirement of our body is fulfilled by all the liquid or food that we consume and not just water.
- Human body is designed with a smart, in-built water requirement indicator – it is called thirst. So listen to the body signals, along with understanding exceptions.
- It takes approximately 60 minutes for the liquid to travel from your gut to your muscles. So, in exceptional situation like extreme weather conditions, strenuous physical activities or certain medical condition; we might be dehydrated even before we start to feel thirsty.
- Depending on whether we have consumed water empty stomach or along with food (type of food), it takes from 5 minutes to 120 minutes for water to fully absorb into our bloodstream from the time of drinking.
- Feeling thirsty does not mean we are dehydrated. Dehydration sets in when a person has lost 2% of body weight. So for a person with 100 kilogram weight, this means losing 2 kg of water.
- Not all water you drink gets absorbed by the body, especially if you drink a lot of water. Access water ‘needs’ to be flushed out in form of urine, sweat or stool.
Now based on these facts, bottom line is that water consumption will vary from person to person and we should trust our ‘thirst’ mechanism. If it is less body will indicate, if it is more body will remove; it is all taken care for normal health in normal conditions.
Lastly, 3 simple tips from my experience are:
- Drink water when you feel thirsty and in moderation. Researchers believe that drinking 10% more than what quenches your thirst is the ideal amount.
- Drinking a glass or two of water, first thing in morning is a fairly accepted good practice. We can add lemon/honey to warm water or water can be kept overnight in a copper vessel.
- Knowing the importance of water, drink it slowly with a feeling of gratitude and with a conscious awareness of all the benefits it gives. This will go a long way!
Stay uncomplicated and stay healthy!
~ Piyush
