Health Benefits of Water

Water is a chemical substance with the chemical formula of H2O. A molecule of water contains one oxygen and two hydrogen atoms connected by covalent bonds. It is seen on the surface of the earth in 3 different forms, which is water in the liquid form, ice in its solid state, and water vapor or steam in its gaseous state.

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Water Distribution

Water covers 70.9% on the surface of the Earth, which is the vital medium for all life forms on the earth. About 96.5% of the Earth’s water is found in oceans, 1.7% in groundwater, 1.7% in glaciers and ice caps, and a small fraction in other large water bodies and 0.001% is in the air as water vapor, clouds, and precipitation.

Qualities of Water

Water is a good solvent also referred to as universal solvent. The substances that dissolve in water are salts, sugars, acids, alkali, and gases such as oxygen and carbon dioxide, which are called hydrophilic substances. The substances such as fats and oils do not mix well with water and are known are hydrophobic substances. At standard temperature, water is in the liquid form, which is a dynamic equilibrium between solid ice and steam the gaseous state.  Water is tasteless, odorless, and colorless with a slightly bluish tint.

Presence of Water in Human Body

Every part of the human body is made up of cells and the major constituent of it is water. The water present inside the cells is called intracellular water and the water present outside the cells are called extracellular water. The extracellular water is present in the form of blood plasma, the water in the tissue spaces called interstitial water, and lymph. Human body is made up of between 55% to 78% water, and it needs constant replenishment. The total amount of water in a man of average weight of 70 kilograms is approximately 40 liters that averages about 60% of the total body weight. In a newborn infant the amount of water is as high as 75% of body weight and it progressively decreases from birth to old age. In obesity the percentage of water in the body decreases to as low as 45% body weight. The water in the body is regulated by hormones such as anti-diuretic hormone, aldosterone, and atrial natriuretic peptide. Electrolytes such as Na and K also takes part in water metabolism in the body. With an increase in the plasma concentration of the blood, the thirst center in the hypothalamus is stimulated which makes a person feel thirsty. Water is easily absorbed by the body and circulated into the cells and tissues.

 

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Loss of Water From the Human Body

Water is lost through urine, skin through sweating, lungs through respiration, and bowel movement. The average urine output for an adult is 1.5 liters per day. Another 1 liter of water is lost through breathing, sweating and bowel movement. In a normal healthy person, the water intake and water loss is almost equal. The excretion through the kidneys and skin changes according to the climatic conditions, so there is increased perspiration in dry climate and increased urination in cold weather. When water loss is not compensated with water intake, dehydration occurs. Dehydration starts when 2% of water to body weight is lost.

Signs and symptoms of Dehydration:

Causes excessive thirst and weakness.

Loss of body weight.

Dryness of skin and mucus membranes.

Tachycardia.

Disorientation and short term impairment of memory.

Delirium and trouble with analytical skills, difficulty focusing etc.

Water Requirement

For an adult, about eight 8-ounce glass of water is needed in a day. The average dietary recommendation for water is 2 to 3 liters of water.

Benefits of Water

Water and electrolytes are essential constituents of cellular metabolism. Water and electrolytes must be supplied to the body regularly to maintain cellular function.

It acts as a vehicle for the transport of chemicals and nutrients.

All vital organs function with the help of water as a medium.

Water regulates the temperature of the body through sweating and respiration, thereby maintaining a constant temperature.

Water regulates and promotes excretion of waste materials through the intestines, kidneys, lungs, skin etc.

Water forms a fluid base for digestion of food. It forms the solvent base for salivary glands and other digestive enzymes of the stomach and intestines.

It helps in moving the food through the intestinal tract and thus alleviates constipation. It helps to eliminate the waste products from the human body through, sweats, respiration, urination, defecation etc.

It acts as a lubricant fluid, which surrounds the joint capsules that allows the movement of joints.

Water helps to regulate metabolism and maintain the acid base balance.

Water is essential for flexibility of the muscles and to perform all the activities and mechanics done by the human body.

Water is essential for the proper functioning of the brain.

Water has a role in prevention of diseases. Drinking 8 glasses of water daily is found to decrease the risk of colon cancer by 45%, bladder cancer by 50%, and reduce the risk of breast cancer.

Water helps to reduce weight and promotes weight loss.

Water helps to reduce the cholesterol levels and improve the flow of blood through the vessels.

Water helps to prevent and treat high blood pressure and heart disease.

Water improves the health of the skin and appearance.

Water is essential for the health of the eyes and vision.

Water detoxifies the potent chemical substances present inside the body.

Since water is an important component of our physiology, the quality of water is as important as the quantity of water. Drinking water must be clean and free of any contaminants to ensure proper health and wellness.

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