Water – The Essential Nutrient

Carbohydrates, Proteins, Fats, Vitamins, Minerals and Water are the six essential nutrients that a human body requires.

Ironically, water is the nutrient that people name last, but it is the most important nutrient in terms of our survival. If we abstain from all six nutrients, we will die first from dehydration. Over two-thirds of our body is water yet most of us don’t clearly understand the importance of drinking plain water.

Which internal body processes does water help in?

Water helps in digestion, transportation, circulation, lubrication, elimination, and regulation of body temperature amongst other things.

We have heard or read about many of these functions of water, yet ironically most of us are suffering from dehydration. When water consumption is limited, the body robs some areas to protect different tissues and organs, which results in a variety of common health problems.

What can happen if you don’t drink enough water?

Asthma, allergies, hypertension, high cholesterol levels, headaches, migraines, lower back pain, rheumatoid, arthritic joint pain, angina pain and intermittent cramp like pains.

We have been lead to believe that only when we experience a “dry mouth” must we be lacking water. This is not true. Frequently we tend to confuse thirst with hunger and instead of drinking water we eat, leading to weight gain. As people age, they lose their thirst sensation and gradually become chronically-dehydrated.

Are you having enough water?

Try this with yourself: As an experiment, count the number of glasses of water you drink over a 3-day period. Most of us will find that we are drinking no more than 3 to 4 glasses (8-ounce) per day. The recommended intake of water is eight glasses of water per day. Is it the same to drink water or to drink any other fluids?

There is a difference between drinking water and drinking fluids. Coffee, tea, and soft drinks do not count as water intake. Because these drinks most often contain caffeine, a diuretic, it makes us lose water when we consume these fluids.

If you drink caffeinated beverages regularly, you should increase your water intake to compensate for the water loss. Coffee, tea, and soft drinks contain chemicals, preservatives, and additives, which need to be metabolised by your liver and kidneys.

Ensuring Correct Water Intake

Following tips will help you to ensure that you have enough of this important nutrient in the daily diet:

• Consume one glass of water half an hour before main meals and a similar amount two hours after each meal. Take in an extra glass of water in the afternoon and one before going to bed.
• As a rule of thumb, drink a litre of water for every 1,000 calories you eat.
• If you exercise, weigh before and after you exercise and replace the difference with water.
• It is better to pre-hydrate than to re-hydrate. Check for fatigue as one of the first signs of dehydration.

These four factors will help you ensure that you have enough of this important nutrient in the daily diet. The more we pay attention to the body’s constant need of water the healthier we will be.