Water = Life

            Everyone has heard that you should drink at least eight glasses of water a day, right? Most people could tell you that you should do that, but why? Who knows why you should drink that much water? It is important that more people know why this is so strongly recommended and so well-known; it is because it is important for your health. Yes, it really is that simple. Dehydration is a problem that is not as well known and it should be. In some severe cases, it can even be deadly so it is important that people know how to prevent dehydration, how to recognize if they are dehydrated, and how to fix it. Of course, there are other things that come into play such as electrolytes and other substances that can affect the water levels in your body. For now, let’s concentrate on good old H2O.

Why is H2O so Important?

            For starters, our bodies are mostly made of water. Depending on where you look and what gender you are, you are made of anywhere between 50% and 80% water. So, if we already have that much water in our bodies, why do I have to drink it every day? The answer is simple. In order for us to stay healthy, that level needs to be maintained properly by replacing fluids when they are lost. Just about anything that leaves your body takes water with it; this includes sweating, vomiting, urinating, excreting waste, and exhaling (Haggerty, 2006). Water has many different functions within the body which is the reason why it is so important. To better explain, water:

“moinstens tissues such as those in the mouth, eyes and nose; protects body organs and tissues; helps prevent constipation; helps dissolve minerals and other nutrients to make them accessible to the body; regulates body temperature; lubricates joints; lessens the burden on the kidneys and liver by flushing out waste products; and carries nutrients and oxygen to cells.” (Mayo, 2008. Functions of Water in the Body, para. 1)

Most of those are pretty self-explanatory. This goes to show that water is an essential part of our lives and our bodies and in order to maintain proper health, water levels in the body has to be maintained.

And What if I Don’t?

            If you do not maintain the water levels in your body, many things can happen. The main thing is dehydration, which exactly means that there is not enough water in your body. Other things that can happen are constipation, fatigue (being tired), fever, pain, and dry tissues which can cause other problems. Those first two are easily understandable, but let us talk about the other ones. You probably see fever and think “why?” Well, as stated before, water helps maintain your body temperature, so if you do not have enough water in your system, your body temperature can rise. Pain can be caused because water lubricates the joints. Most joints in our bodies are made mostly of water which allows our limbs to move smoothly and painlessly. Think of a squeaky door; what do you use to make it stop squeaking? Oil! Water is the oil of our bodies so make sure you get enough so your joints don’t squeak when you move. (ha ha funny, right?). No, I am just kidding, but not having enough water in your system can cause your joints to hurt when you move. Ok, now dry tissues doesn’t sound like a bad thing, but it can be uncomfortable. If you have ever had dry mouth, then you know what I mean.

Ok, Water is Important, Now What?

            There are other things in your body that react with water to maintain the fluid levels in your body. Some of these things are called electrolytes. There are several different kinds of electrolytes but we will be talking mainly Sodium, Potassium, and Chloride. Sodium (also known as salt) regulates the water levels in your body and controls how much water is kept in and how much is discarded (Ford-Martin & Odle, 2006). This results in balanced amounts of all fluids within the body. It is also “essential for proper functioning of your nerves and muscles” (Kinnon, 2008. A Pinch of Salt, para. 2). Potassium “lowers blood pressure, reduces risk of stroke, and balances sodium levels” (Whitaker, 2007. The Prevention Power of Potassium, para.1). Chloride “helps maintain proper blood volume, blood pressure, and pH of body fluids” (Obikoya, 2006. Chloride Information, para. 1). Now, reading that probably makes you think that eating all that salt, despite all the negative things that are said about it, is ok. Well, it isn’t. Salt is an essential part of your body, but there is such a thing as too much. In reality, you should be consuming more Potassium than Sodium (Whitaker, 2007). Now that we have clarified about some of the electrolytes, let’s get into some of the other things that can affect the water levels in your body.

There’s More?

            Yes, there is more. Everything that you put into your body has an effect. I do not have enough time to talk about everything, so let us start with alcohol. Alcohol causes you to urinate more frequently. This rids the body of needed water and can cause dehydration. It can also cause a lessened desire to eat, which results in less food eaten, and that leaves you further at risk for dehydration, drowsiness, and injuries. Yes, if you are dehydrated, it is easier for you to get hurt (SportsNutrition4U, 2004). Another factor that is involved in almost everyone’s daily lives is caffeine. Caffeine has similar effects on people that alcohol does, without the drunk part. It increases urination but other than that, it does not affect the hydration of the body too much (AHA, 2008). All of the other negative side effects of caffeine do not have any ties with the water levels in the body.

How Can I Prevent Dehydration?

            There is one main thing that you can do to prevent getting dehydrated. Drink water! Not only water, but drink plenty of fluids throughout the day. Water and fluids are especially important when there is extra fluids being lost from your body, such as if you are sick (vomiting, sweating, diarrhea, etc.), and before, during, and after strenuous activities, such as exercising (Berning, 2007). Another thing to consider is how do you know if you are dehydrated? One of the easiest ways is to watch the color of your urine. Urine should be light yellow in color; if it is dark, you are most likely dehydrated (Berning, 2007). As I said, just keep fluids readily available to you whenever possible and drink small amounts often. That is the main way to fight dehydration; if you’re dehydrated, hydrate yourself!

Almost Finished…

            Basically, to state it again, water is important for life. Without water, you would not be living right now to read this. I hope it was somewhat enjoyable for you because I enjoyed learning about this; it was very interesting and it was something that I did not know a lot about. So, thank you and enjoy the rest of your day or evening, whatever time it is there.

References

American Heart Association. (2008). Caffeine. Retrieved March 30, 2008, from:

            http://www.americanheart.org/presenter.jhtml?identifier=4445

Berning, Jackie. (2007). Fluids and Hydration. (Sports Medicine Advisor 2007). Retrieved

            March 29, 2008, from Health and Wellness Resource Center per Axia College Library.

Ford-Martin, Paula & Odle, Teresa. (2006). Electrolyte Disorders. Retrieved March 29, 2008,

            from Health and Wellness Resource Center per Axia College Library.

Haggerty, Maureen. (2006). Dehydration. Retrieved March 29, 2008, from Health and Wellness

            Resource Center per Axia College Library.

Kinnon, Stephanie. (2008). A Pinch of Salt. Retrieved March 30, 2008, from Ebscohost database.

Mayo Foundation for Medical Education and Research. (2008). Functions of Water in the Body.

Retrieved March 29, 2008, from: http://www.mayoclinic.com/popupnowrap.cfm?objectid=0ED53BAF-3E6B-4424-84C5D834125243F1&method=display_full

Obikoya, George. (2006). Chloride Information. Retrieved March 30, 2008, from:

            www.vitamins-nutrition.org

SportsNutrition4U. (2004). Alcohol and Athletic Performance. Retrieved March 29, 2008 from:

            http://www.nmnathletics.com/attachments1/507.htm?DB_OEM_ID=5800

Whitaker, Julian. (2007). Back To Normal. Retrieved March 30, 2008, from Ebscohost database.