Water in our body
Did you know that our adult bodies are made up of a maximum of 60% water? As opposed to that of newborn babies which ranges from 70 to 75 %?
Which means, for example, that an adult weighing 150 pounds (68 kg) and measuring 5’6’’ (1.65 m), will have 90 pounds (41 kg) of water circulating in their blood and lymph (lymph being the fluid carrying white blood cells essential to the immune system).
Water lost every day
That seems like a lot of water! But it is said that on a temperate day, we lose a minimum of 2.5 liters of water in the form of sweat, urine and stool. Imagine how much water is lost when we are doing a physical activity, especially when there is a lot of humidity in the air?
Which means that we need to replace this loss of water somehow. As a matter of fact,
Dre Uma Naidoo, the Harvard, psychiatrist-nutritionist says
‘’Remaining properly hydrated is key for optimal brain health and function. Many symptoms of fragile mental health and cognitive function that may impact workplace excellence are tied to dehydration. Sipping on water throughout the day and including hydrating fruits and vegetables, … help maintain hydration levels and work performance.’’
Water alleviates fatigue, how so?
It is known that drinking water rehydrates and alleviates fatigue, as water is one of the major components of blood. Our blood carries nutrients and oxygen to our body’s cells in order to nourish them. As a result, these cells produce energy more efficiently. That’s one of the many ways that drinking water can make us feel more energized and less tired!
Water comments I often hear:
«I forget to drink»
«I am not thirsty»
«I don’t have time to drink»
«Water does not taste good»
«I always have to go pee»*
Indeed, water, this precious element, is almost always under consumed. Whether it’s due to lack of time, forgetfulness or fear of going back and forth to the washroom, the fact remains that the simple act of drinking lots of water throughout the day is a tour de force for the majority of us.
*By the way, the bladder stores urine and contracts to release it. Pelvic floor exercises and appropriate bladder training by a specialized physiotherapist can improve urinary control.
Water: 12 advantages to drink it regularly
Everyone knows that drinking water is essential for health, but it is not often underlined what water does to improve our health.
Here are twelve advantages to refill our glass more often, perhaps one of these will motivate us to continue our water drinking quest?
Drinking water regularly may help to:
- Reduce feeling of fatigue
- Decrease mood swings
- Reduce risks of headaches
- Diminish vision problems
- Decrease bad breath
- Help manage waistline and weight
- Decrease constipation
- Lessen risks of bladder problems
- Reduce digestive issues such as bloating, gas and constipation
- Lessen joint cramps or pain during sports, etc
- Improve skin health and glow.
- In general, we are very fortunate to have clean, drinkable water!
Water quantity per person
At first glance, many of you will wonder how much water you should drink on a daily basis? For most of you, I’ve calculated how much water you need to drink in respect to your age, height, weight, medical conditions, and physical activity level. For those of you who might not have that number, feel free to reach out to me and I will evaluate your specific amount of water corresponding to your individual needs, which is important as some people with heart problems or kidney failure may have a water restriction.
Albeit, In Canada, the reference intake for healthy adults is 2.7 L/day for women and 3.7 L/day for men. Please note that this includes water from both beverages and food.
A clue, thirst?
Thirst usually already symbolizes a lack of water that is creeping into our body.
Let’s drink, drink, drink. We do not want to wait for our urine to turn yellow, our lips to crack, our mouth and throat to dry out, our joints to be sore or our skin to have the texture of a crocodile’s.
6 Refreshing water recipes
Some will like it plain; others will prefer it flavored. Be creative and invent your favorite recipe. Here are 6 suggestions to give water some flavor!
- The Athletic (link to recipes)
- The Traditional: water with lime or Lemon
- The Refreshing: Strawberries and mint leaves
- The Different: Basil and Blueberries
- The Festive: Cranberries and orange slices (with or without cardamom)
- The Comforting: Boil water with ginger and lemon (and a hint of honey)
Ameliorating our drinking habits is a long process.
Let’s take our time and enjoy sipping water at our own pace!
Thank you !
Your Nutritionist & Speaker, Johanne Vézina, Dt.P.
