Often excluded from nutrient lists, water is essential for the optimal functioning of all organs and systems. All chemical reactions in the body occur in an aqueous medium, and water accounts for 65% of body weight.
Of the total water in the body, 66% is found inside the cells, while approximately 33% is in the blood plasma and intercellular spaces.
Functions of water
- It acts as a means of transporting essential nutrients to the cells, as nutrients move through the blood, the main component of which is water.
- It facilitates the elimination of cellular metabolic wastes, mainly through the kidneys and, to a lesser extent, the skin. The production of urine and sweat depends on the availability of water.
- Provides lubrication and structural support to tissues and joints, including the spine. Adequate hydration reduces joint stiffness and pain and helps disperse inflammatory substances.
- Regulates the temperature of all organs and body systems. Excess heat is dissipated by evaporation of sweat, for which sufficient body water is needed.
- It contributes to the supply of nutrients that are dissolved in small quantities in water, such as magnesium, chlorine and sodium.
- Facilitates digestion: Digestion requires water from saliva to the end, helping to prevent constipation.
- Improves absorption of nutrients through the intestinal wall, poor hydration can reduce this capacity.
- Promotes the distribution of leukocytes and other immune system cells, strengthening resistance to disease.
Maintaining water balance
To avoid dehydration, it is essential that the amount of water lost equals the amount of water replaced. A 7% reduction in body water volume can cause dizziness or hallucinations, while a 10% loss can be fatal.
Origin of water loss in the body
Water is eliminated through urine and feces.
Evaporative losses through the skin and exhaled air may be increased due to:
- Elevated environmental temperatures.
- Intense physical exercise.
- Health problems such as infections, fever or kidney disorders.
Main sources of water intake
- 1] Consumption of liquids, including water and other beverages.
- 2] Water present in solid foods, especially fruits and vegetables.
- 3] Minor amounts of water produced in metabolic processes.
How much water should we drink per day?
Establishing universal guidelines for water intake is complicated, as it depends on factors such as age, sex, body size, diet, physical activity, temperature and special situations such as pregnancy or breastfeeding.
In general, it is recommended that women ingest about 2.7 liters of fluids per day and men 3.7 liters. These recommendations include water from other beverages and foods. It is also common to advise consuming 8 glasses of water a day.
When should you drink more water?
- When you experience vomiting or diarrhea.
- During physical activities that cause sweating, it is crucial to hydrate before, during and after intense exercise.
- In hot or humid climates.
- If you suffer from infections, fever, kidney problems or take diuretics.
- During pregnancy and breastfeeding, it is advisable to increase fluid intake by approximately 750 milliliters per day.
Recommendations for good hydration
- Start the day with a good hydration, a glass of water is ideal, fruit and dairy nectars are also hydrating options.
- Don't wait until you are thirsty to drink water, staying hydrated throughout the day improves your energy and well-being.
- Don't associate fluid intake with specific times of the day, hydration should be continuous.
- During the winter, maintain regular hydration habits.
- Increase fluid intake during physical activity to replenish losses.
- For trips and excursions, always carry containers of fluids with you to maintain adequate hydration.
What role do juices and nectars play in hydration?
They provide a large amount of water and can help maintain good hydration, especially in times when you do not have access to drinking water.
It is advisable to consume them in moderation, avoiding additional sugars or sweeteners, the benefits of juices can be obtained in higher quality by consuming water, fruits and vegetables.
Is it advisable to achieve water balance by drinking industrial soft drinks?
It is not advisable to consume industrial soft drinks due to their negative effects.
The following are some of the most relevant ones:
- Their caffeine content, simple sugars and chemical substances can increase the desire to consume more sugar, creating addiction.
- They increase the risk of obesity, cardiovascular disease and type 2 diabetes.
- They provide no nutrients, only empty calories.
- They contribute to tooth enamel wear and the appearance of cavities due to their high sugar and acid content.
- They can cause sleep disturbances if they contain caffeine.
- Prolonged consumption can increase the risk of gastritis and osteoporosis.
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