Water Your Body We Need Plently Of Fluids To Keep Moving

Have you wondered why some people tote water bottles in their car, purse, backpack or on a shoulder strap? Bottles aren’t just for babies and health club members - they’re mainstream. Let’s look at water’s important role in maintaining balance and health.

Water is the most plentiful substance in the body. Your body is made up of between 50 and 80 percent water, depending on your age, gender and body composition. Newborn infants are 75 to 80 percent water; that gradually declines to 50 percent in old age.

Muscle tissue is 75 percent water, compared to 25 percent for fat tissue. Therefore, the more muscle mass you have, the more water you require; men have a higher percentage of muscle, so they need more fluids than women. And the old saying of “dry as a bone” doesn’t hold water, because bones are 20 percent water.

Every cell in your body depends on an adequate supply of water. Water is used for almost every bodily function - building muscle, maintaining temperature, digestion, absorption, waste removal. In joints and connective tissue, water is part of the synovial fluid that bathes, protects and cushions joints. It is also the main medium for a multitude of life-supporting chemical reactions throughout the entire body, such as turning food into fuel.

When the body doesn’t receive enough water, it can cause constipation, dry skin, high blood pressure, poor temperature regulation, headaches and low energy.

Your kidneys regulate water balance and your hypothalamus gland regulates thirst. Since we lose about two and a half to three quarts (10-12 cups) of water each day, losing just 5 percent of your body’s water can cause heat exhaustion, dizziness, headaches and weakness. Losing 10 percent or more can cause heat stroke and death.

Infants, elderly people and athletes are particularly prone to dehydration. Babies are at risk because they have more skin surface relative to the amount of water in their bodies, so the water evaporates more easily. Additionally, babies cannot communicate that they’re thirsty. As we age, our ability to sense thirst diminishes, which is why elderly people tend to drink less water than they need.

When athletes are dehydrated by only 2 percent, it reduces their performance by 10-15 percent. Two percent dehydration equals six cups water (three pounds on the scale) for a 150-pound athlete. To determine how much fluid you lose during exercise, weigh yourself immediately before and after. The majority of weight lost immediately after exercise is water. (To lose a solid pound of fat, it would take a 150-pound person running a seven-minute-mile pace 3.7 hours to burn the necessary 3,500 calories.)

Drinking water isn’t the only way to ingest it. Fruits and vegetables can contribute significant amounts of water, as can such fluids as sparkling mineral water, milk, lemonade, sports beverages, juice, decaffeinated coffee, tea and soft drinks.

Caffeine and alcohol are dehydrating because they send a chemical message to your kidneys to release water, causing more frequent urination. A cup or two of caffeinated coffee or tea each day is fine, but if you’re more sensitive to the effects of caffeine and alcohol, choose decaffeinated and nonalcoholic beverages.

To determine your recommended daily water consumption, divide your body weight by two, which equals your approximate water intake in ounces. Keep in mind that if exercising or working outdoors in the summer heat, that amount may not be adequate.

For example, a person weighing 168 pounds, divided by two, requires 84 ounces of water - equal to 10-1/2 cups of water, juice and/or decaffeinated beverages each day. If you’re consuming less than your recommended amount, try adding fluids gradually, so that your bladder has an opportunity to adapt to your new intake.

“How can a person possibly drink that much water?” you may be asking. Personally, I keep a 67-ounce water bottle on my desk and also drink 12 ounces of water before and after work.

Water bottles make it a lot easier to drink a healthful amount of fluids. A clear plastic water bottle helps you see how much you’re actually drinking throughout the day. The old adage “out of sight - out of mind” is true when it comes to water.

Most bicycles have water bottle holders. Maybe someday cars will offer bottle holders, for babies - and adults.

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The following fields overflowed: CREDIT = Craig T. Hunt The Spokesman-Review