Water Health Article

Water

Water is a colorless and odorless liquid made up of molecules containing two atoms of hydrogen and one atom of oxygen. Water is essential for all life to exist, as it makes up more than 70 percent of most living things. While a human can survive more than a week without food, a person will die within a few days without water.

Functions

Water serves as a solvent for nutrients and delivers nutrients to cells, while it also helps the body eliminate waste products from the cells. Both the spaces between cells (intercellular spaces) and the spaces inside cells (intracellular spaces) are filled with water. Water lubricates joints and acts as shock absorbers inside the eyes and spinal cord. Amniotic fluid, which is largely water, protects the fetus from bumps and knocks.

Water also helps the body maintain a constant temperature by acting as a thermostat. When a person is too hot, whether from being in a hot environment or from intense physical activity, the body sweats. When sweat evaporates, it lowers the body temperature and restores homeostasis.

Sources of Water

About 70 percent of the earth's surface is covered with water. The amount of water in a human body depends on age, gender, body type, and level of physical activity. The bodies of infants up to about twelve months of age contain about 58 percent water; the bodies of children six to seven years of age are 62 percent water; teenage boys are about 59 percent water; and teenage girls are about 45 percent water. The body of an adult male is approximately 62 percent water, while an adult female is 51 percent water. Physically active individuals generally have more water in their bodies than those who are less physically active. Because they sweat more, active people need to replenish water more often, thus raising their water level. A trained male runner may have up to 71 percent water in his body, while a female gymnast may have 70 percent. Obese individuals, on the other hand, have a lower percentage of water in their bodies (about 48%). Morbidly obese individuals are only about 36 percent water. In addition, the older one gets, the less water is retained in one's cells. As a result, old skin looks drier and wrinkles appear.

Recommendations

The most efficient way for the body to get water is for a person to drink water. It is recommended that an adult drink eight to ten eight-ounce glasses of water a day. Athletes and active teens should drink at least ten to twelve glasses of water daily. However, many foods and beverages contain water, which can make up part of this daily intake. Fresh fruits and vegetables, cooked vegetables, canned and frozen fruits, soups, stews, juices, and milk are all sources of water. Most fruits and vegetables contain up to 90 percent water, while meats and cheeses contain at least 50 percent. Metabolic processes in the human body generate about 2.5 liters of water daily.

Water Balance

Water balance refers to the balance between the amount of water consumed and the amount of water excreted. The body's water content needs to be constant for optimal functioning. Cells are bathed in interstitial fluids (fluids from between cells) that contain nutrients. These fluids also carry metabolic wastes away from the cells. Intracellular fluids facilitate chemical reactions inside the cells, and they help maintain cell structure by adhering to the cell's larger molecules, such as proteins and glycogen. Body fluids contain solutes (chemical compounds that are soluble in water), which separate into charged particles, or ions, when dissolved in water. Intracellular fluids are high in potassium and phosphate ions, while interstitial fluids are high in sodium and chloride ions. These ions help to maintain the amount of fluids both within and outside the cells. Water molecules follow the solutes moving across cell membranes from a lower to higher solute concentration to maintain homeostasis.