Water is a priceless resource, vital for every human being. It makes up about 60-70% of an adult’s body weight and plays a key role in many biological processes.
Without water, it is impossible to imagine the normal functioning of the human body: it helps transport nutrients and oxygen to cells, regulates body temperature, and supports the work of all body systems. It also helps eliminate metabolic waste and toxins from the body.
It is involved in digestion, absorption, blood circulation, and temperature regulation. Without adequate water intake, the body cannot function effectively, leading to health deterioration.
Hydration is not just about quenching thirst; it is about providing cells and tissues with the necessary amount of water for their optimal functioning.
The hydration of the body directly affects the functioning of the kidneys, liver, and other organs involved in filtering and eliminating toxins. Insufficient water intake can lead to dehydration, increasing the burden on the kidneys and potentially contributing to stone formation. On the other hand, excess water in rare cases can lead to a condition known as water intoxication, which is dangerous for health.
Water Needs: Daily Norm and Factors Influencing Its Variation
Water is an essential nutrient and plays a crucial role in maintaining health and the functioning of all body systems.
The daily water requirement for an adult can vary but averages around 2.7 liters for women and 3.7 liters for men, which includes all consumed liquids, including water contained in food and other beverages.
On a keto diet, the need for water may increase due to enhanced fluid loss caused by low carbohydrate intake, which promotes water retention in the body.
Factors influencing water needs are numerous and include:
- Physical activity: intense or prolonged workouts increase water loss through sweat and require additional fluid intake.
- External temperature and humidity: in hot or humid climates, the need for water increases as the body loses more fluid.
- Health and illnesses: certain conditions such as fever, vomiting, or diarrhea can lead to dehydration.
- Diet: consuming large amounts of salty food or protein can increase water needs.
Risks of Dehydration and Hyperhydration: Symptoms and Consequences
Dehydration is a condition where the body loses more fluid than it takes in, which can disrupt normal bodily functions.
Symptoms of dehydration include headache, fatigue, dry mouth, reduced dark-colored urine, and confusion.
If water is not replenished in a timely manner, dehydration can lead to more serious problems such as kidney failure.
Hyperhydration, or excessive water intake, can lead to a condition known as water poisoning.
This results in dilution of sodium in the blood (hyponatremia) and can cause headache, nausea, vomiting, and in severe cases, brain swelling, which can be potentially fatal.
Moderate water consumption and monitoring the body’s signals will help avoid both conditions.
Myths and Misconceptions About Water
You don’t need water if you are not thirsty. The feeling of thirst is a sign that your body is already beginning to experience dehydration. Regular water intake is important for maintaining normal body function.
Coffee and tea dehydrate you. In fact, while coffee and tea contain caffeine, they still contribute to the body’s hydration, especially when consumed in moderation.
Tap water is not safe to drink. In most developed countries, tap water undergoes strict purification and quality control, making it safe for consumption.
If your urine is clear, you are drinking enough water. While clear urine may indicate good hydration, this is not always the case. Urine color can vary depending on diet and other factors.
Carbonated water is not considered real water. Carbonated water, if it is unsweetened and unflavored, can also contribute to hydration just like regular water.
Interesting Facts About Water
Water is the only substance on Earth that exists in three states. It can be in solid (ice), liquid (water), and gaseous (steam) states within normal temperature conditions on the planet.
Water is a universal solvent. Due to its polar structure, water can dissolve many substances, making it indispensable in biochemical processes.
More than 97% of the water on Earth is salty. Most of the planet’s water resources are found in oceans and seas, with only about 3% being fresh water.
Water is an important temperature regulator. Due to its high heat capacity, water can absorb and retain heat, helping to regulate the climate on Earth.
Animals can survive without water longer than humans. Some species, such as camels, can survive without water for weeks, while humans usually start feeling thirsty within a few hours.
Ice cubes float on the surface of water. This is because ice is less dense than liquid water, allowing it to stay on the surface.
There is a water cycle on the planet. Water constantly moves between the atmosphere, land, and oceans through processes of evaporation, condensation, and precipitation.
Ice can exist at temperatures above 0°C. Under certain conditions, such as pressure, ice can remain stable even at temperatures above the freezing point.
Water can retain memory. Research shows that water can “remember” the structures and properties of substances dissolved in it, although this issue remains contentious in the scientific community.
The human body is 60% water. Water is a major component of cells and plays a key role in maintaining the body’s vital functions.
Water can exist in liquid form at temperatures below 0°C. This phenomenon is called supercooling and can occur in the absence of ice crystals.
Some plant species can use water from the air. For example, epiphytes such as orchids can absorb moisture directly from the air, allowing them to survive in conditions of moisture scarcity.
There are water sources that never run dry. Some underground sources, such as artesian wells, can provide water for thousands of years without significant depletion.
