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Our individual need for water depends on numerous factors. An individual's metabolism, activity level, body size, environment (humidity level and altitude, most significantly), quality of health, age, and pregnancy/breastfeeding are the major factors. In general, we want to replace the fluids we lose in a day, and intensive activity (with its accompanying sweat) will increase the amount of fluid we need.
The human body can last weeks without food, but only days without water. The body is made up of 55-75% water. Mature adults are about 70% water; this drops to about 60% in the elderly and continues to drop into very old age. Water forms the basis of blood, digestive juices, urine and perspiration. - 80% of blood is made up of water
- 73% of lean muscle and brain tissue is water
- 25% of fat is water
- 22% of bones is water.
Loss from lungs and skin accounts for 50% of water loss; losses from urine and feces account for the rest of the total. The drier our climate, the more water we tend to lose, but this does not make as large a difference as one might think.
For prolonged, intensive exercise and/or significant water intake, it's essential to balance salt/electrolytes with water.
Those who are ill can require more water, depending on their condition and any treatments they are receiving. For example, people with kidney disease, kidney stones, a history of bladder cancer, or a tendency for urinary tract infections are usually advised to drink more water.
Most of us can safely rely on our body's instincts to tell us when we need water. It has become a common belief that we need "2 litres or 8 glasses" of water daily and that beverages containing caffeine or alcohol do not count because they increase the excretion of water or have a diuretic effect. As far as we know, this belief has never been scientifically tested, and there is little evidence to support it.
Reasons For Use
Drinking an extreme excess of water can lead to water intoxication, with symptoms varying from headache, blurred vision, cramps, convulsions... to death.
Chronic over-consumption of water can cause the relative concentration of important electrolytes in the blood -- such as sodium -- to drop. This condition, called hyponatremia, in turn forces water out of the bloodstream and into cells, causing them to swell. This does not matter much for a muscle cell, but can be catastrophic when it's a brain cell and there's no extra space to expand into. Replacing plain water with 'balanced' drinks such as Gatorade® will help in that respect.
Drinking too much water can also cause excessive loss of the body's essential minerals via urine.
When you drink lots of fluid at a meal, you are substantially diluting the stomach acid and diminishing its ability to effectively digest your food. This would suggest that many cases of GERD, gas, stomach upset and other common complaints might be addressed simply by NOT drinking so much water throughout the day and refraining entirely from drinking while eating.
It should also be borne in mind that the stomach is one of the first lines of defense in the immune system. Bacteria and yeast that are regularly consumed along with food can be quickly and easily dispensed with in a very acidic stomach, preventing what might otherwise become a short term bout of food poisoning or a possible longer term GI tract infection. So, again, allowing undiluted stomach acid to do its work may be helpful.
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Reduced Water Consumption can help with the following:
KEY | | May do some good |  | | Likely to help |  | | Highly recommended |
GLOSSARY
Bacteria (Bacterial, Bacterium)
Microscopic germs. Some bacteria are "harmful" and can cause disease, while other "friendly" bacteria protect the body from harmful invading organisms.
Caffeine
A member of the family of chemicals that are called methyl xanthines. It is variously classified as a stimulant, an addictive substance, a performance-enhancing drug and a slimming aid. Sources of caffeine include drinks, foods and medications. Examples include coffee, tea, cola drinks, the new generation 'energy' drinks, chocolate, and many over-the-counter and prescription medications.
Cancer
Refers to the various types of malignant neoplasms that contain cells growing out of control and invading adjacent tissues, which may metastasize to distant tissues.
Chronic (Chronicity)
Usually referring to chronic illness: Illness extending over a long period of time.
Cramp (Cramping, Cramps)
A sudden, involuntary, painful muscular contraction.
Diuretic (Diuretics)
An agent increasing urine flow, causing the kidneys to excrete more than the usual amount of sodium, potassium and water.
Dyspepsia
Indigestion / poor digestion, usually with heartburn and/or regurgitation of stomach acids.
Electrolyte (Electrolytes)
An element or compound that, when melted or dissolved in water or other solvent, breaks up into ions and is able to carry an electric current.
Gastric Reflux Disease (Gastric Reflux, Gastroesophageal Reflux, Gastro-Esophageal Reflux Disease, GERD)
A common relapsing condition affecting approximately 10% of the U.S. population and caused by an abnormal exposure of the lower esophagus to refluxed gastric contents, causing irritation and injury to the esophageal tissues. GERD develops as a result of relaxations of the transient lower esophageal sphincter. Typical presenting symptoms are heartburn, an epigastric burning sensation and acid regurgitation. However, some patients may present with atypical symptoms such as chest pain, shortness of breath, wheezing, and coughing.
Gastrointestinal (GI, GI Tract)
Pertaining to the stomach, small and large intestines, colon, rectum, liver, pancreas, and gallbladder.
Immune System (Immune Response, Immunity)
A complex that protects the body from disease organisms and other foreign bodies. The system includes the humoral immune response and the cell-mediated response. The immune system also protects the body from invasion by making local barriers and inflammation. The process may involve acquired immunity (the ability to learn and remember a specific infectious agent), or innate immunity (the genetically programmed system of responses that attack, digest, remove, and initiate inflammation and tissue healing).
Kidney Stone (Kidney Gravel, Kidney Stones)
A stone (concretion) in the kidney. If the stone is large enough to block the tube (ureter) and stop the flow of urine from the kidney, it must be removed by surgery or other methods. Also called Renal Calculus. Symptoms usually begin with intense waves of pain as a stone moves in the urinary tract. Typically, a person feels a sharp, cramping pain in the back and side in the area of the kidney or in the lower abdomen. Sometimes nausea and vomiting occur. Later, pain may spread to the groin. The pain may continue if the stone is too large to pass; blood may appear in the urine and there may be the need to urinate more often or a burning sensation during urination. If fever and chills accompany any of these symptoms, an infection may be present and a doctor should be seen immediately.
Kidneys (Kidney, Renal)
Bean-shaped organs, each about the size of a fist. They are located near the middle of the back, just below the rib cage. The kidneys are sophisticated reprocessing machines, each day handling about 50 gallons of blood to sift out about half a gallon of waste products and extra water. The waste and extra water become urine, which flows to the bladder through tubes called ureters. The actual filtering occurs in tiny units inside the kidneys called nephrons. Every kidney has about a million nephrons. In a nephron, a glomerulus -- which is a tiny blood vessel, or capillary -- intertwines with a tiny urine-collecting tube called a tubule. A complicated chemical exchange takes place, as waste materials and water leave your blood and enter your urinary system. The kidneys recycle chemicals such as sodium, phosphorus, and potassium and thus regulate their levels. Renal: Pertaining to the kidneys.
Liter (Liters, Litre, Litres)
A metric measure of volume equivalent to 1.057 liquid quarts or 0.2642 gallons.
Lung (Lungs, Pulmonary)
Organ of the body, located in the chest cavity which is designed to bring oxygen from the air into the blood stream, while also expelling carbon dioxide and other waste gases out of the body. Pulmonary: Related to the lungs.
Metabolism (Metabolic, Metabolize, Metabolizes, Metabolizing)
The chemical processes of living cells in which energy is produced in order to replace and repair tissues and maintain a healthy body. Responsible for the production of energy, biosynthesis of important substances, and degradation of various compounds. Also defined as the sum total of changes in an organism in order to achieve a balance (homeostasis): Catabolic burns up, anabolic stores and builds up; the sum of their work is metabolism.
Mineral (Minerals)
Plays a vital role in regulating many body functions. They act as catalysts in nerve response, muscle contraction and the metabolism of nutrients in foods. They regulate electrolyte balance and hormonal production, and they strengthen skeletal structures.
Sodium
An essential mineral that our bodies regulate and conserve. Excess sodium retention increases the fluid volume (edema) and low sodium leads to less fluid and relative dehydration. The adult body averages a total content of over 100 grams of sodium, of which a surprising one-third is in bone. A small amount of sodium does get into cell interiors, but this represents only about ten percent of the body content. The remaining 57 percent or so of the body sodium content is in the fluid immediately surrounding the cells, where it is the major cation (positive ion). The role of sodium in the extracellular fluid is maintaining osmotic equilibrium (the proper difference in ions dissolved in the fluids inside and outside the cell) and extracellular fluid volume. Sodium is also involved in nerve impulse transmission, muscle tone and nutrient transport. All of these functions are interrelated with potassium.
Stomach
A hollow, muscular, J-shaped pouch located in the upper part of the abdomen to the left of the midline. The upper end (fundus) is large and dome-shaped; the area just below the fundus is called the body of the stomach. The fundus and the body are often referred to as the cardiac portion of the stomach. The lower (pyloric) portion curves downward and to the right and includes the antrum and the pylorus. The function of the stomach is to begin digestion by physically breaking down food received from the esophagus. The tissues of the stomach wall are composed of three types of muscle fibers: circular, longitudinal and oblique. These fibers create structural elasticity and contractibility, both of which are needed for digestion. The stomach mucosa contains cells which secrete hydrochloric acid and this in turn activates the other gastric enzymes pepsin and rennin. To protect itself from being destroyed by its own enzymes, the stomach’s mucous lining must constantly regenerate itself.
Urinary Tract (UT)
The kidneys and the lower urinary tract, which includes the ureters, bladder, and urethra.
Yeast
A single-cell organism that may cause infection in the mouth, vagina, gastrointestinal tract, and any or all bodily parts. Common yeast infections include candidiasis and thrush.
Last updated: Jun 16, 2009
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