First Pillar of Health: Water

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Arthur Guyton 's Textbook of Medical Physiology states that "the total amount of water in a man of average weight (70 kilograms) is approximately 40 litres, averaging 57 percent of his total body weight. In a newborn infant, this may be as high as 75 percent of the body weight, but it progressively decreases from birth to old age, most of the decrease occurring during the first 10 years of life..."2

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"Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.

Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It's also a good idea to:

• Drink a glass of water or other calorie-free or low-calorie beverage with each meal and between each meal.
• Drink water before, during and after exercise." 4

"'Think of water as a nutrient your body needs that is present in liquids, plain water, and foods. All of these are essential daily to replace the large amounts of water lost each day,' says Joan Koelemay, RD, dietitian for the Beverage Institute, an industry group.

Kaiser Permanente nephrologist Steven Guest, MD, agrees: ‘Fluid losses occur continuously, from skin evaporation, breathing, urine, and stool, and these losses must be replaced daily for good health,’ he says. 

Here are six reasons to make sure you're drinking enough water or other fluids every day:

1. Drinking Water Helps Maintain the Balance of Body Fluids

2. Water Can Help Control Calories

3. Water Helps Energize Muscles

4. Water Helps Keep Skin Looking Good

5. Water Helps Your Kidneys

6. Water Helps Maintain Normal Bowel Function” 5

“6 WARNING SIGNS OF DEHYDRATION

Symptom 1:Thirst

Symptom 2: Sluggishness

Symptom 3: Dry Skin and Lips

Symptom 4: Light-headedness

Symptom 5: Dark Urine and Decreased Urine Output

Symptom 6: Feeling of an Empty Stomach” 6

Resources 

1. http://www.andiethefitgeek.com/hydration-everything-you-need-to-know-about-water/

2. http://en.wikipedia.org/wiki/Body_water

3. http://www.ultraboxing.co.uk/?p=305

4. http://www.mayoclinic.com/health/water/NU00283

5. http://www.webmd.com/diet/features/6-reasons-to-drink-water

6. http://www.readersdigest.ca/health/healthy-living/6-warning-signs-dehydration