The body is composed of more than 70 percent water and hence adequate fluid replacement is essential on a daily basis. All functions within the body require the presence of water. A well-hydrated body helps in efficient functioning and boosting of the metabolic processes. This discussion is about how much you should drink, daily, in various conditions.
The body has a mechanism to tell you the minimal requirement of water the body needs. There are certain chemo-receptors (osmo-regulators) in your neck arteries to respond on dehydration, or when the body needs more water. Drying up of your lips, tongue and throat, fatigue, dry skin, sunken eyes and constipation are early signs of dehydration. The kidneys will pass less urine.Our water balance is regulated by our kidneys quite smartly. If we drink insufficient quantity of water, our kidneys will concentrate our urine so we pass less water. If we drink too much, the kidneys will dilute the urine and excrete more frequently. If your kidneys’ are healthy, the maximum of about 12 litres spread over 24 hours (about three gallons) will be tolerated. This equates to about two (8oz) cups per hour. Also, if your kidneys are healthy, you could drink as just when you are thirsty, or as much as two cups per hour. Within this range you could drink any amount as you wish as this will make no difference to the body, despite some fanatics who believe in drinking six glasses of water at one sitting to help ‘flush’ their kidneys. You do not have to worry about drinking a set amount otherwise, because your kidneys will make up for whatever you drink or don’t drink. The recommended amount is two litres per day to keep optimally hydrated.
If you are on a diet to lose weight, it is more important to drink more water. A good guide for daily intake is to drink one ounce of water for every two pounds of body weight. A 200 pound person should be drinking around 100 ounces (12.5 cups) of water in order to gain the benefits of increased energy and metabolism. If you are exercising, you will need to drink more water.
If you have kidney disease these numbers will change and you should get advice from your doctor.
Drinking alcohol makes you dehydrated and that would be part of your ‘hang over’. Water seep out into the extra cellular fluid causing dehydration of the cells, including brain cells. So, remember to drink as many glasses of water after heavy drinking.
Coffee, tea and sweet drinks will also dehydrate you. For thirst, a glass of cool water is very satisfying and refreshing, too. Children should not be given sweet drinks when dehydrated. Body water tends to dilute the sugar drink in the bowels which tends to aggravate the loose motions and dehydration. Coke and chips would be the medication given to kids when admitted to hospital with gastro-enteritis with early dehydration.
Remember, to drink a few glasses of water when you go for your blood tests on an empty stomach. This will hydrate and distend your arm veins.
Dehydration is quite a common condition among people in the tropics. Part of the fatigue, tiredness, listlessness after walking in the direct sun is due to dehydration.
When you exercise, keep drinking adequate amounts of water, frequently, to prevent dehydration through sweating.
So remember to drink two litres of water per day and that drinking more to flush the kidneys is in one’s imagination and may be a burden to the normally functioning kidneys.
Drinking too much of water may affect the brain and cause a disease called ‘Brain Oedema’. Eating excessive salt with your curries and especially dry fish will accumulate more water within the extracellular spaces in the body tissues. One clinical manifestation would be breathlessness and swelling round the ankles especially when having a weak heart. The doctor will prescribe diuretics to rid the excessive water through the kidneys.
Cool Water vs Warm Water
Drinking a cool glass of water after meals and when thirsty is most refreshing. Warm water drinkers may not get that feeling. I suppose it depends how you are brought up in your family circles.
I am unable to visualize the advantages and the benefit of drinking warm water, as most do. A glass of cool water also becomes warm as it enters the stomach, before getting mixed up in food digestion. Sipping warm green tea whilst eating benefits by flushing the fatty foods into the stomach and beyond for easy digestion. Warm water or cool water only dilutes the food in the stomach.
Weight Loss Benefits
Drinking water, cool or warm, is important to lose weight. Drinking icy cold water helps to burn more calories as the body must work to warm the water up, burning a few extra calories in the process.
There is a connection between thirst and hunger. Drinking water makes you less hungry, thereby helping to lose weight. If you do not drink sufficient water, the body will require more food to gain the necessary water content. Food today need to be stored for longer periods and food with high water content tend to spoil much faster. This is well noticed when you keep food like milk, yoghurt, eggs, fruits and vegetables for longer periods in the fridge.
If you are exercising, you may eat fruits to compensate for the water requirement. Fruits will also help fill up the stomach with low calories, which will benefit to lose weight.
Health Benefits of Drinking Water
Regulates appetite.
Increases metabolism.
Boosts energy levels.
Less water retention
Alleviates some headaches.
Helps reduce blood pressure.
Helps reduce high cholesterol.
Eases joint pains.
Decreases the risk of some cancers.
Less chances of developing kidney stones.
Dilutes and releases toxic waste products.
Improves skin colour and texture.
Water Boosts Your Energy
If you are feeling drained and depleted, drink a few glasses of water. In Sri Lanka, the people are fortunate to drink a king coconut when drained, on the way side on almost every main road. When your heart gets enough water, your heart does not have to work as hard to pump blood through your body.
Lower Stress With Water
85 percent of your brain is water. When you are dehydrated your mind will be stressed. To keep stress levels down, keep a glass of water at your desk or tote a sports bottle and sip regularly.
Build Muscles With Water
You could get calf muscle cramps when you are dehydrated. You could exercise longer if you drink water whilst exercising. Keep your muscles hydrated all the time. Water also lubricates your joints.
Nourish Your Skin
Fine lines on your face become deeper when you are dehydrated. Hydrating the skin cells also works as a moisturizer and keeps your skin healthy.
Digestion
Along with a high fibre diet, water is essential for good digestion. Water also helps prevent constipation
‘Flushing’ kidneys
Do not believe in the story that excessive drinking of water causes ‘flushing’ of the kidneys and cleans them up. It sounds good, but what you are doing is burdening your friendly kidneys to work overtime.
Just stick to the practice of drinking about two litres per day, and more if the need arises. By Dr Harold Gunatillake
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It is popular in Japan today to drink water immediately after waking up every morning. Furthermore, scientific tests have proven a its value. We publish below a description of use of water for our readers. For old and serious diseases as well as modern illnesses the water treatment had been found successful by a Japanese med ical society as a 100% cure for the following diseases: