Let’s drink to our health!

You’ve heard it said at least a hundred times: Drink at least eight glasses of water a day. But if you are like most people, you don’t do it. You’re drowning in excuses – you don’t feel thirsty, it’s not convenient, you’re too busy to remember. It’s no big deal, you think. It’s not affecting your health anyway.

You’re all wet. Getting enough water is crucial to your health. You couldn’t survive without it. Yet, surveys indicate that Asians, including Filipinos, don’t drink enough. To understand why water is so important, you have to know what it does for your body. So grab a tall glassful, and read on.

Waterlogged

Every organ and bodily function depends on water. Your brain is nearly 85 percent water; your blood is 83 percent and your muscles are 76 percent water; and even 22 percent of your bone is water. Because there are a lot of tissues that have less water, the average equals out to about 50 percent of your weight.

Every system in your body depends on water. Its roles are impressive.

Water:
• regulates your body temperature
• removes wastes
• carries nutrients and oxygen to your cells
• cushions your joints
• helps prevent constipation
• lessens the burden on your kidneys and liver by removing some of the toxins
• helps dissolve vitamins, minerals and other nutrients to make them accessible to your body.

On the average, you need about a quart of water for each 1,000 calories you burn. For most people, that means an intake of about two quarts a day. But that doesn’t require eight glasses of water; in fact, about 40 percent to 60 percent of the body’s needs are met by the water contained in food. That’s because almost any food "counts" toward total water balance. "People are often surprised at how much water there is in food," says Tufts nutrition researcher Alice H. Lichtenstein, DSc. Iceberg lettuce, cucumbers and celery, for example, are all about 95 percent water – which is even more than skim milk, which comes in at 91 percent. An orange is 87 percent water; a banana, 74. Even a sirloin steak is 59 percent water and a slice of white bread, 37 percent.

So, is the advice to get eight glasses of water a day still reasonable? Yes, says Purdue scientist Wayne Campbell, PhD. Drinking eight glasses of fluid a day is still the safest way to go. It’s better to be sure that you’re meeting your fluid needs rather than assuming the water you get from foods will make up for any shortfalls, says Dr. Campbell. Just remember that the goal can be met with most any fluid – it doesn’t have to be all water but can also be juice, soup and other beverages (but not alcohol).

Water Balance

Perspiring, sneezing, breathing, urinating, defecating, nursing a baby – all these functions and others deplete body water. Replacing this water is part of the job of living. Loss of body fluids is called dehydration, which can decrease exercise performance and sometimes, lead to muscle spasms, drops in blood pressure and other serious complications. Fortunately, the human body is equipped with a very sensitive regulator for water balance. When your fluid supply needs replenishing, you feel thirsty and you drink.

Thirst is a fairly reliable guide to your needs for fluids but it has an important drawback: It’s slow. By the time you feel thirsty, your body will be dry. Fortunately, you can stay ahead of the game by anticipating special fluid needs – think ahead and drink ahead. Here are some factors to keep in mind:

• Exercise. When you exercise, your muscle generates heat. To get rid of that heat, you’ll sweat. In warm, humid weather you’ll sweat prodigiously. After you finish exercising, spend some time at the water fountain before you shower. If you drink enough, you won’t feel thirsty – or, for that matter, grumpy or tired. You’ll know you have enough when your urine is clear and abundant. Or you can simply check your weight before and after you exercise (minus your sweaty clothes, of course). For each pound you lose, you’ll need to drink a pint of fluid.

• Climate. It’s obvious that you’ll lose water in sweat when it’s hot and/or humid. In an average climate, it amounts to a pint a day, but when the air is dry, you’ll lose substantially more. Keep in mind that sports drinks, such as Gatorade and Powerade, are better than water if you’re exerting yourself for 60 minutes or more, especially if the activity is particularly intense or temperatures are very hot. Some beverages, such as those with caffeine and alcohol, are dehydrating, so if you drink them, you need even more water to compensate.

• Air travel. Dry air is responsible here, too. You’ll enjoy your trip more if you drink even before you’re thirsty. (Don’t overdo it, though, especially if you have a window seat!)

Water Works

Illness can increase a person’s fluid requirements. People who form kidney stones, for example, should drink at least two-and-a-half quarts of water a day to prevent recurrences. Urinary tract infections also call for conscious hydration.

Diarrhea is another condition that calls for the intake of extra fluids. Less obvious perhaps, is the need for more fluid every time you have a fever. That’s because your body’s metabolism speeds up to about seven percent with each degree rise in temperature. You may not feel like drinking when you’re feverish, but you should try to sip down enough to prevent dehydration. Patients with kidney disease may need special instructions from their doctors to help them drink the right fluids. Various medications may also call for individual adjustments.

Bladder cancer is a special problem for men since three of every four cases occur in males. The Health Professionals Follow-up Study of 47,909 men found that extra water may help. Men who averaged more than two-and-a-half quarts of fluid a day had half the risk of bladder cancer as men who drank less than half as much. In all, each eight ounces of daily fluid appears to lower the risk of bladder cancer by seven percent. All types of fluid were helpful; water was best of all by a narrow margin. A high intake of fluids may protect the bladder by keeping the urine dilute.

The Health Professionals Study also found that a high fluid intake reduces a man’s risk of kidney stones, which are three-and-a-half times more common in men than women. But not all beverages were equally protective: Coffee, tea, wine and beer were all better than water, while apple juice and grapefruit juice actually increased the risk of kidney stones.

Myths And Realities

Indeed, water is everywhere and many have strong opinions about it. Here are some common issues:

• Dehydrating beverages. It sounds like an oxymoron, and it is. It’s correct to say that alcoholic and caffeinated beverages will increase the flow of urine. But the effect is temporary, and normal thirst mechanisms will kick in, restoring order.

• Constipation. It’s true that dehydration dries out the stools, leading to constipation. Water will help and it’s particularly important to accompany a high-fiber diet with a high fluid intake. If you take fiber supplements, take them with water.

• Weight loss. Athletes sometimes try to "make a weight" by dehydrating themselves. It’s a very hazardous practice. On the other hand, some dieters try to reduce by forcing fluids. A stomach full of water may suppress hunger, but the effect is temporary. Water can never substitute for a sound program of diet and exercise, the only way you lose weight and keep it off.

• Dry skin. It’s a common problem, especially when the air is dry. But putting water on your skin will only make the problem worse, and drinking won’t help much either. The solution: add oil, not water, to your skin by applying lubricating lotions.

• Respiratory infections. Extra water can help; it thins out mucous, making it easier to clear your sinuses, throat and chest. Drinking is a good idea but an even better way to get extra water is by inhaling warm mist or steam.

Too Much Water?

It is possible to drink too much, but it’s not easy. Healthy kidneys can match your intake ounce for ounce, all the way to several gallons a day and beyond. But if you have a kidney or heart condition or if you are taking medications such as diuretics, consult your doctor about your fluid intake.

If you’re healthy and not in any dehydrated state, some experts say you can use thirst as an indicator when to drink. Others believe that if you’re thirsty, you’ve already started to dehydrate. Play it safe by making a conscious effort to keep yourself hydrated. Drink a glass of water when you get up and another when you go to bed. Keep a bottle with you during the day or take regular water breaks, especially during summer. Drink water with your meals and avoid relying on soda to provide your fluid needs. If you’re over 70, be particularly conscientious about getting your eight cups of fluid, especially if you don’t eat that much food. Older people are considered at increased risk for falling short on their fluid needs because the sensation of thirst diminishes with age.

The Simple Elixir

With all the bally-hooed claims we hear and read about beverages, foods and nutritional supplements, it‘s easy to forget the health benefits of an ordinary glass of water. It’s cheap, uncomplicated and seldom has the potential for negative side effects. Scientists say it might just be the simplest, coolest way to reduce cancer risk, lessen the chance of kidney stones and minimize respiratory infections.

Cheers!