Water
July 21st, 2005
Of all the things we ingest, water is probably the most important—and the most neglected. You can live without nutrients for weeks or even months, but without water, you can survive for only days. Water accounts for 60 percent of the body’s weight. Water shuttles nutrients and oxygen to cells, where it participates in the chemical reactions that produce energy. It also transports waste products out of the cells and eventually out of the body. Water cushions joints, acts as a lubricant, and keeps food moving through the digestive tract.
Water regulates body temperature. It brings heat to the skin surface in the form of perspiration, thus cooling the body and preventing heat stroke or other temperaturerelated illnesses.
We get some of our water from foods, which are generally 85 percent to 96 percent water, but most of it comes from fluids such as juice, milk, soup, tap water, or anything else normally liquid at room temperature. (Don’t forget gelatin desserts, ice, and frozen juice bars.) Ideally, you should drink 6 to 8 glasses a day. Beverages that contain caffeine or alcohol are poor choices; they act as dehydrators by causing increased urine production.
Avoid the dehydrating effects of exercise. Load up with 16 ounces of cool water 10 to 15 minutes before an activity. During exercise, 4 to 6 ounces of cool water every 10 to 15 minutes will help keep sweat production up and body temperature down. Be sure to drink even more in hot weather.
Entry Filed under: General Nutrition
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