BackWater: The lifeline for health
Lack of water can lead to dehydration; even in its mildest form, it can sap energy and leave you feeling tired
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It is tasteless, colourless, doesn’t have fizz, yet it’s indispensable.
From the stuff that we drink, to what we swim in, to the steam that eases a blocked nose, to the ice that reduces swelling from an injury, water in all its forms is all around us, and useful in many different ways. It forms around two-thirds of our body weight and influences every physiological process. Every system in our body depends on water—from flushing out toxins from vital organs, to carrying nutrients to cells. That is why, on days that your water intake is adequate, you are likely to feel healthier. Lack of water can lead to dehydration; even in its mildest form, it can sap energy and leave you feeling tired.
Are you drinking enough water?
Every day you lose water through perspiration, urine and bowel movements. For the body to function properly, you must replenish this. If you exercise or sweat heavily, for example, then you may need to drink more water. Most of us let our thirst guide us on how much we drink. But the exact amount of water you should consume depends on your frame, level of activity, general health, etc.
A US-based non-profit, Institute of Medicine, determined that an adequate intake (AI) for adult men is about 13 cups (3 litres) of total beverages, including tea, coffee, green tea and coconut water, a day; and for women, nine cups (2.2 litres).
Here’s how you can keep yourself hydrated: Begin by drinking a glass of water as soon as you wake up, and 30 minutes before eating any big meal. Make sure you have a glass of water handy at all times. And if you find it difficult to consume “tasteless" water, add a squeeze of citrus fruit like lemon or orange, or a couple of fresh cucumber sticks, to the water.
Here’s how water helps your stay healthy:
u Boosts energy
Water helps your blood transport oxygen and other essential nutrients to your cells; even mild dehydration can leave you feeling dull and drained. So the next time you are low on energy, drink up.
Water is an integral part of any workout. When exercising for an hour or more, consuming energy drinks or electrolytes can help maintain fluid balance. These can also accentuate athletic performance and help prevent post-exercise fatigue and exhaustion.
u Lowers stress levels
About 70-80% of the brain comprises fluids. If you’re dehydrated, your mind too is under stress. Consume enough water daily to combat stress.
u Builds muscle tone
Water prevents muscle cramping and lubricates joints. When you’re well hydrated, you can exercise longer and harder, with less risk of injuring yourself.
u Nourishes skin
Fine lines and wrinkles are deeper when one is dehydrated. Drinking water hydrates skin cells. It also flushes out impurities and improves circulation, leading to a glowing skin.
u Reduces kidney stones
Water dilutes the salts and minerals in urine which form the solid crystals that lead to kidney stones. Drinking enough water regularly can help guard against kidney stones.
u Prevents constipation
In the large intestine, water binds with fibre and increases the bulk of the stools, reduces transit time, and makes passing them easier. When you don’t have enough fluids, the colon pulls water from stools, increasing the risk of constipation.
u Prevents hangovers
Drinking alcohol causes dehydration, which can lead to hangovers. Having a glass of water with each alcoholic drink is a great way to offset dehydration—and, therefore, the misery of a hangover the next morning.
u Relieves congestion
Blocked nose? Sinus-related congestion? Inhaling steam from a pot of boiling water or a steamer can help clear it up. Streaming water from one nostril to the other with a neti pot or using a saline nose spray helps too.
u Minimizes exercise-related injury
Deep-water running and water aerobics offer cardio workouts minus the impact that such exercises could have on the knees on land. For cross-training that’s no-impact and low-stress, hit the pool. It provides a workout as effective as cycling on land and, in fact, offers increased cardiovascular benefits.
Aqua aerobics is a good option for people with bad knees or obese people who need to, but cannot, do cardio exercise to lose weight.
Vishakha Shivdasani is a Mumbai-based medical doctor with a fellowship in nutrition. She specializes in controlling diabetes, cholesterol and obesity.
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