Water- the liquid gold of the universe

“Thousands have lived without love, not one without water.” -H. Auden.

About 70-71 percent of Earth is covered in water and about 72 percent of the human body consists of water. So, if more water can be found in the human body than that which covers Earth, we can assume that water plays a vital role in our health.

The 7 functions of water include:

1.       Maintaining cellular structure of large molecules which make up various parts of the body i.e. protein and glycogen.

2.       Active participation in metabolic processes.

3.       Means of transport for waste products as well as nutrients (water-soluble vitamins such as vitamins B (1-12) & C, and electrolytes) throughout the body.

4.       Lubrication and or cushioning around your joints, spinal cord, and eyes.

5.       Aids in temperature regulation (sweating is the body’s way of removing excess heat).

6.       Aid in maintaining healthy blood volume.

7.       Aids in maintaining healthy blood pressure.

How do we ensure that we are receiving enough water? Many people choose to drink other liquids, i.e., juices or caffeinated drinks, due to taste preferences. Although these drinks have a high percentage of water, they require processing from the body to extract the water. This is why many health professionals advocate for traditional, plain old water. But how do we work around the often ‘tasteless’ factor? We add fruits or vegetables such as cucumber/ strawberries/ ginger/ lemon/ pepper the list goes on. Doing this adds flavour but does not add excessive additional work to the body to extract the natural goodness of the water.

Our bodies require 2-3 litres of water daily which we get mainly from drinking fluids followed by the foods we eat. Aiming for 2 litres or 8 glasses is sufficient unless you have increased requirements (participate in sports or workouts wherein you sweat quite a lot or if you are pregnant or lactating). Two litres of water a day may seem daunting if your current intake is noticeably less.

Here are three tips to increase your water intake:

1.       Start your day off with a glass of water- even before your first cup of coffee or tea.

2.       Have a bottle of water at your desk and keep it close by when travelling.

3.       Have a glass of water each time you leave your room or couch when at home.

So next time you feel like drinking something, opt for some liquid gold of the universe.

 Shelldon Athena Breda, registered dietitian and owner

References:

• Whitney EN, Rolfes SR (2013): Understanding Nutrition. International Edition. 13th Ed. Wadsworth, Cengage Learning, USA. •Ch 12: Water and the Major Minerals

• Mahan, L.K., Escott-Stump, S. & Raymond, J.L. (2012). Krause’s Food and the Nutrition Care Process. 13th Ed. Elsevier, United States of America •Ch 7: Water, Electrolytes and Acid-Base Balance