Water: a necessity, a controversy
Why is water important?
Water is heavily involved in every major bodily function including, but certainly not limited to temperature control, digestion, and waste and toxin removal.
Water loss occurs with many normal bodily functions such as breathing, breastfeeding, sweating and more. The loss is increased in extremely hot, dry, and even cold weather. With sufficient water loss,
dehydration can occur. Severe dehydration is most often due to water loss involving diarrhea, vomiting, or long periods of physical work or exercise. If dehydration is severe enough it can effect physical performance and even require intravenous (IV) fluids. Fortunately the symptoms of mild dehydration (dry mouth and thirst) lead us to drink more fluids. The desire to drink works well except during long periods of physical work or
exercise. During these times, drink often, even when you do not feel thirsty.
How much is enough?
An acceptable (though crude) method of monitoring fluid intake is to drink enough
fluids to produce a lot of very pale yellow urine. This means we should consume about eight 8-ounce glasses of water a day, or more (given that you do not have any medical conditions such as renal failure or congestive
heart disease that require careful monitoring of fluid intake). However, be sure to give yourself credit for the water that is in all of the fluids and foods that you eat. For instance, a lot of
water is contributed through the diet if vegetable and fruit consumption is high. On the other hand, if you are consuming large amounts of fluids or foods that increase urine output by acting as a diuretic, you may be in a mildly dehydrated state. For proper
hydration, what you drink is important as well. The following lists may help you to make sense of your actual intake.
Hydrating Fluids and Foods
Dehydrating fluids (mild diuretics)**
- Water – plain, sparkling, or mineral
- Milk
- Juice
- Herbal teas
- Non-caffeinated drinks / sports drinks/sodas
- Non-alcoholic beverages Vegetables
- Fruits
- Soups
- Alcoholic beverages
- Caffeinated beverages
- Coffee
- Tea
- Sodas with read more
