The planet Earth contains approximately 71% of water. 3\4 of our body I water. It’s everywhere around us in great quantities, yet we neglect the great importance of the water in our bodies by not drinking it enough or at all.
The water in our body can be found intracellular, extracellular, intercellular and extra vascular. Greater percentage of this fluid should be placed intracellular in order to be functional. This chemical substance has many health properties, and adequate daily intake can really boost our health. Acting as a detoxifier, the water flushes the toxins inside our body. Drinking a glass of water after we wake up is a good way to start our day. Make it a habit! The transportation property of the water is very important as well. The water transports oxygen and nutrients to the tissues, that’s why we must pay attention to our hydration status throughout the day.
How much of water do we actually need? Well, for non athletes 5-7 glasses of water should be enough (this depends also on the external factors like air temperature, humidity, etc.). Athletes or people that are physically active will need more. They should be drinking water continuously before, during and after workouts in order to prevent dehydration. Optimal hydration status can make the difference between winning and losing, good and bad workouts. Daily we lose about 2.5l of water (much more for athletes and people involved in physical activity) through urinating, sweating, breathing, feces.
Water Can Help Control Calories. For years, dieters have been drinking lots of water as a weight loss strategy. While water doesn’t have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help.
“What works with weight loss is if you choose water or a non-caloric beverage over a caloric beverage and/or eat a diet higher in water-rich foods that are healthier, more filling, and help you trim calorie intake,” says Penn State researcher Barbara Rolls, PhD, author of The VolumetricsWeight Control Plan.
Food with high water content tends to look larger, its higher volume requires more chewing, and it is absorbed more slowly by the body, which helps you feel full. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.
With losing only 1% of water your body will start to increase its temperature. Losing 3-5% of water decreases all of our mechanical abilities, causes spasms, tachycardia, decreased endurance ability, etc. Losing more than 10% of water can cause even death. That’s why adequate intake of water is important for every athlete (professional or recreational) during exercise. You have to pay even more attention in hot and humid environment!
For all of you that are “voluntary” dehydrating your body I highly recommend starting with few glasses of water per day and gradually increase the amount. In short period of time, drinking water will become a habit.