By Dr HS Prema
Talk to fitness and health freaks, they will boast about the protein, vitamin and mineral supplements they take. But rarely do they talk about water. That is the truth. People ignore the health benefits of water. Maybe because it is available for a penny and maybe because the poor and the rich drink the same colourless, odourless liquid. To sum it up, water doesn't have a fashion quotient attached to it. Though water as a food appears unattractive, it is the single-largest nutrient of the human body and has innumerable roles to play.
Biologically Active:
Water as a nutrient is biologically very active and provides form and structure to the cells. It controls the entire physiological process of humans. It is an essential component of all body tissues.
Stabilises Body Temperature:
When outdoor temperature is more, the body sweats to keep it cool. To replenish the loss of water, we have to drink more of it. People who work outdoors must carry water with them and keep drinking it. When water is lost, sodium and potassium are also lost, causing mineral imbalance.If water along with sodium and potassium is not replenished, one feels dizzy , loses orientation and finally may end up in sunstroke. Loss of 20% of water may be fatal. People working in AC rooms too should drink water. In any temperature, water from the body will be lost in the form of perspiration.
Detox Medium:
Knowingly or unknowingly, we consume toxins. They need to be eliminated by the body to continue normal physiological functions. Water takes up the toxins (metabolic wastes) from blood and eliminates through kidneys in the form of urine. Liver separates the toxins consumed orally and passes the responsibility to water to eliminate. Water in turn detoxes in the form of faeces. Toxins consumed through air will be accumulated in the passage of the alveolar and water with the help of gas pushes out the toxins through lungs.
Transport Medium:
As a solvent, it carries solutes for the cell function and is the medium for all reactions.
How much in a day?
As we Indians lose a lot of water, we need to drink at least 3 to 4 litres in a day . This water can be in any form of liquid, such as rasam, soup, juices, tender coconut, etc., but milk is not a substitute for water. People should not confuse carbonated drinks with water, as these chemical liquids do not do any good to the body . Instead they harm by adding toxins.
Bottled water vs tap water
People think bottled and branded waters are better than tap water. This is a myth. The best water to drink is to boil tap or well water, put a few pieces of charcoal, keep it overnight and drink in a silver or copper tumbler like a king. Spring water with minerals dissolved in it has health benefits and is the best water among all.
Is there a danger mark?
Water should not be consumed more than the volume of body fluids and that is 5 litres for an average human body . But, during summer, Indians can drink 5 litres of water spread through the day . If one consumes more than the volume of body fluids at one stretch, it will end up in hyponatremia, which can be fatal.
(The writer is MD and Consultant Dietician & Nutritionist, Varenya Nutrition Concepts, Bengaluru)
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As an expert in health and nutrition with a deep understanding of the importance of hydration, I can attest to the critical role that water plays in maintaining overall well-being. Dr. HS Prema's article underscores the often-overlooked significance of water in the realm of fitness and health. Let's break down the key concepts highlighted in the article:
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Biological Activity of Water:
- Water is described as a biologically active nutrient that provides form and structure to cells.
- It is emphasized that water is an essential component of all body tissues, influencing various physiological processes.
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Temperature Regulation:
- The article explains that water helps stabilize body temperature, particularly in hot outdoor conditions.
- Sweating is mentioned as a mechanism for cooling the body, and the need to replenish lost water to prevent mineral imbalances, such as sodium and potassium loss.
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Detoxification:
- Water is portrayed as a detox medium that aids in eliminating toxins, including metabolic wastes, through urine and feces.
- The liver's role in processing orally consumed toxins is highlighted, with water facilitating their elimination.
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Transport Medium:
- Water serves as a solvent, carrying solutes for cell function and facilitating various physiological reactions.
- It is described as a medium for cellular activities and the transportation of substances within the body.
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Hydration Recommendations:
- The article suggests that, as Indians lose a significant amount of water, it is advisable to consume at least 3 to 4 liters of water in various forms throughout the day.
- Different forms of liquid intake, such as rasam, soup, juices, and tender coconut, are recommended, while emphasizing that milk is not a substitute for water.
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Water Quality:
- A myth about bottled and branded waters being superior to tap water is debunked. The article suggests that the best water can be obtained by boiling tap or well water, adding charcoal, keeping it overnight, and drinking from a silver or copper tumbler.
- Spring water with dissolved minerals is noted as having health benefits.
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Cautionary Note on Hyponatremia:
- There is a caution against consuming water beyond the volume of body fluids at one stretch, as it may lead to hyponatremia, a condition that can be fatal.
- During summer, it is mentioned that while Indians may need to drink up to 5 liters of water throughout the day, excessive intake at once should be avoided.
In conclusion, water emerges as a fundamental and multifaceted element crucial for various bodily functions, and the article emphasizes the necessity of recognizing and prioritizing its role in maintaining health and preventing dehydration-related complications.
