Water: It’s the Ultimate Secret Weapon for Health
Many people overlook the benefits of hydration. There are those who do not like the taste of water, therefore they drink soda, tea, coffee, etc. No matter what the excuse, they are missing out on the most important factor in sports nutrition.
There are many different types that can be purchased and like anything else, there are sources that are better than others. This article will shed some light on the importance of water and what sources are best.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
What Exactly is Water Made Up Of?
Let’s get a little nerdy to kick off this article…
Water is a chemical compound made up of two hydrogen atoms bonded to one oxygen atom. Its chemical formula is H2O. This means that a water molecule consists of two hydrogen (H) atoms covalently bonded to one oxygen (O) atom. The arrangement of these atoms gives water its unique properties, such as being a liquid at room temperature, having a high heat capacity, and exhibiting surface tension.
Have You Ever Wondered Why Water is “Wet”?
This is sort of an interesting question when you think about it. But have you every truly wondered why water is wet to the touch?
The sensation of wetness is a result of the interaction between water and our skin. When water comes into contact with a surface, such as the skin, it tends to adhere to that surface due to its cohesive and adhesive properties.
- Cohesion: Water molecules are attracted to each other through hydrogen bonding. This cohesive force causes water to form droplets and spread out in thin layers, creating a wet surface.
- Adhesion: Water molecules also have an affinity for other materials, including the molecules in our skin. This adhesive force allows water to stick to surfaces, giving the perception of wetness.
Additionally, water is an excellent solvent, meaning it can dissolve a variety of substances. When water comes into contact with substances on the skin, it can dissolve or interact with them, contributing to the feeling of wetness.
What Is So Important About It?
The human body cannot make water so it is necessary to drink it throughout the day to replace what you eliminated. Water makes up makes up about 60% of body weight and is involved in almost every bodily process.
Why Do We Need Water to Survive?
Water is essential for human survival and plays a crucial role in various physiological functions. Here are some key reasons why we need water to survive:
- Hydration: Water is a vital component of our body’s cells, tissues, and organs. It helps maintain proper hydration, which is necessary for bodily functions, including digestion, absorption of nutrients, and regulation of body temperature.
- Nutrient Transport: Water serves as a medium for transporting nutrients, minerals, and oxygen to cells throughout the body. It also aids in the removal of waste products and toxins through urine.
- Temperature Regulation: Sweating is a mechanism by which the body releases heat to cool down. Water is a central part of this process, helping to regulate body temperature and prevent overheating.
- Joint Lubrication: Water is present in synovial fluid, which lubricates joints and helps reduce friction between bones. This is important for smooth movement and joint function.
- Cellular Processes: Many biochemical reactions within cells, such as those involved in metabolism, rely on water as a solvent. Water facilitates the breakdown and utilization of nutrients for energy.
- Digestion: Water is crucial for the digestion of food. It helps dissolve nutrients and aids in the process of breaking down food particles in the stomach and intestines.
- Cognitive Function: Proper hydration is linked to better cognitive function. Dehydration can impair concentration, alertness, and overall mental performance.
- Electrolyte Balance: Water helps maintain the balance of electrolytes (such as sodium, potassium, and chloride) in the body. Electrolytes are essential for nerve function, muscle contractions, and maintaining fluid balance.
Overall, water is a fundamental component of life, and its presence is essential for the proper functioning of the human body. Severe dehydration can lead to serious health issues and, if left untreated, can be life-threatening. It’s crucial to maintain an adequate intake of water to support these vital physiological processes.
How Much Do We Need To Drink?
As a rule of thumb, everyone should strive for eight cups of water each day, which amounts to around two quarts. You can also figure out how much you need to drink by taking your body weight in pounds and multiplying it by 0.55 to figure out how many ounces you need.
So, a 200-pound individual would need 110 ounces a day (200 x 0.55 = 110). Obviously, if you are an athlete or avid exerciser, you will need more so you can replace what you lost during a workout.
For those who exercise or play sports, drink plenty of fluids before, during, and after the activity to avoid overheating and to stay hydrated. You want to replace whatever fluids you lost due to exercise as soon as possible.
You want to be drinking even when you aren’t thirsty. By the time you are thirsty, you have already become dehydrated. When you have lost about 2% of your body weight from water is when you will start to feel thirsty. By this time it is too late and performance (especially in sports) will decline.
Continue to drink even after you are satisfied. If you stop when you are satisfied, you will actually only get about half the amount you really needed. In addition, you will not get your daily requirements from food alone, therefore it is important to drink extra water on top of eating your plant foods.
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