Water

Water is the essence of life, human adult body is made up of 70% of water. The requirement of water depends on an individual’s age, weight and climate. Most of the requirement is met by drinking water as such. Some of the other sources to fulfil your water requirements include the water content in foods, water used in cooking and beverages.

Functions of water

• Water is a part of all tissues and is essential for growth.
• Water acts as a natural solvent. It is essential for metabolic reactions of the body. It helps regulate the electrolyte balance and maintain an optimum equilibrium of osmotic pressure.
• It acts as a lubricant and makes movements between the joints easy. It minimises the wear and tear of cartilages and bone.
• Water regulates the temperature of the body by equally distributing the heat throughout the body.
• Water comprises of essential minerals such as calcium, magnesium, sodium, zinc, fluoride copper and iodide.
• Water helps eliminate wastes and toxics elements from the body.

Dehydration

Dehydration can occur when there is decreased intake or increased loss of water from the body. Dehydration causes fatigue, confusion, dizziness, dry mouth, itching and less frequent urination.

Tips to increase water intake

• Drink at least 2 litres of water per day. Keep a bottle handy to track your consumption easily.
• Consciously consume water whether thirsty or not.
• Eat fruits and vegetables that have good water content.
• Infuse water with lemon, mint, cumin, fennel etc., to increase its benefits.
• Drink healthy beverage options such as buttermilk, milk shakes, coconut water, fruit and vegetable juices.

References:

• Dietary Guidelines for Indian- A Manual; ICMR, National Institute of Nutrition.
• Srilakshmi, B. (2002). Food Science (Revised. New age international publication.
• Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition reviews, 68(8), 439–458. https://doi.org/10.1111/j.1753-4887.2010.00304.x
• Dehydration- NHS