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Say yes to water
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Water is an essential body requirement but very few of us know how much of it should be consumed on an average. Nutritionist MUMTAZ KHALID ISMAIL tells us
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WHERE THERE is water there is life, and where water is scarce, life has to struggle.
Water is of major importance to all living things; in some organisms, up to 90 per cent of their body weight comes from water. It is very vital for our life since water is the major constituent of the body. An adult body weight has about 60 70 per cent of water. The brain is composed of 70 per cent of water and blood is 82 per cent of water. We need water for digestion, absorption, and metabolism. It does not contain large amount of any specific nutrients but water is very much essential for the functioning of the body next to oxygen
Though it does not contain large amount of any specific nutrients water is essential for the functioning of the body next to oxygen. Water is required for elimination of the waste products from the body and to regulate body temperature. It is lost from the body through urine; sweat, breathing, in small amounts in faeces, during metabolism and also in lactating women in the milk. So it must be continuously replaced. Water is taken in as drinking water and also in food. Very small amount of water is formed in the tissues by the oxidation of hydrogen present in fats, carbohydrates and protein (metabolic water).
Good drinking water has no colour, or odour and is pleasant to taste. It should be filtered and preserved in a closed container to prevent occurrence of water born diseases. Boiling of water is the easiest and cheapest way to sterilise it. Content of potable water varies depending on the soil from which it is obtained. Natural water contains traces of sodium, calcium, magnesium and iron. There are two types of water soft and hard. Small amount of minerals containing soft water lathers easily whereas in hard water calcium salts content is high and does not lather easily.
Water enters the general body circulation after absorption by the small intestine. Through this it reaches all parts of the body. Water is the medium of all body fluids including digestive juices, lymph, blood, urine and perspirationIt is essential as a body lubricant for various organs. And forms an important component of mucus that lubricates the digestive and the respiratory tract, which makes it possible for us to swallow the food.
During rigorous exercise and in hot weather one must drink more water than normal so as to compensate for the water lost through breathing and sweating. By drinking adequate water the toxins or the body waste products are flushed out. In pathological conditions like fever, diarrhoea, vomiting and urinary tract infection increased consumption of water is required. In conditions like renal or cardiac failure water consumption is however restricted.
The elixir of life
Requirement.
AN OFT repeated query about water is , how much of it should one consume daily? The requirement is based on the dietetic habits, climate, and physical activities. An average healthy individual should consume 1500 - 2500 ml of water per day for proper functioning of the body and to prevent dehydration, constipation, urinary infection etc. The body requires more water during hot and humid weather. Substantial water intake is harmless but if consumed in great excess it may result in water intoxication. Less water intake impairs the general body functions and results in less urine formation. As a working rule, a person should take enough fluids to excrete 1200 - 1500 ml of urine per day. The colour of urine is a practical guide to the adequacy of fluid intake. Pale yellow urine in a healthy person indicates an adequate intake. While a high coloured urine indicates an insufficient fluid intake.
Other common query is about the best time to consume water. Water taken with meals tends to dilute the digestive juices and impairs digestion. Moderate amounts of water about a glass taken with meals have no harmful effects. Soups, milk, beverages like tea and coffee and most of our so-called solid foods like cucumber, tomatoes and fruits like melons contain large amounts of water. No one has ever claimed that these should not be taken with meals. But if more liquids are taken with meals it decreases one's appetite.
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