Facts and Insights You Need to Know About Drinking Water

Water is essential for all forms of life. It is the most critical substance for survival. The average human body is made up of 60% water and 71% of the Earth's surface is covered by it. Despite this fact, clean and safe drinking water is not available to everyone inhabiting the planet.  We need an adequate supply of water for function efficiently, and the absence or shortage of clean and safe drinking water can lead to various health complications. Understanding the importance of water, its benefits and how it impacts health can help people appreciate the role it plays in life.

Human Body Composition and Water Needs

Water accounts for a significant part of the human body. In adults, 60% of body weight comes from water, where a newborn baby may be made up of up to 75%. Water is present in every cell, tissue and organ, playing a vital role in various bodily functions and transporting nutrients and oxygen to cells.

• Temperature regulation – Water aids in regulating the body’s internal temperature by facilitating sweating and perspiration.
• Transporting nutrients – Water is essential for breaking down food and absorbing nutrients. It acts as a carrier, delivering them to cells.
• Wast elimination – Water helps flush out waste products and toxins through urination, perspiration and bowel movements.
• Joint lubrication – Water lubricates the joints helping to protect them from wear and tear.

How Much Water Should You Drink?

The amount of water a person needs can depend on a variety of factors, such as age, weight, climate, physical activity and overall health. Whilst the rule of thumb suggests that 2 litres per day is widely accepted, water needs can vary significantly from person to person.

Extra fluids can be consumed in foods we eat. Fruits and vegetables are rich in water, particularly those like cucumbers, watermelon, oranges, lettuce and celery.

Health Benefits of Staying Hydrated

Proper hydration offers numerous benefits to overall health and well-being. Staying hydrated:

• Improves physical performance – during exercise or strenuous activity, water helps maintain energy levels and regulate body temperature. Even mild dehydration can lead to increased fatigue and reduced endurance.
• Enhances cognitive function - Adequate water intake is linked to improved concentration, memory and alertness. Dehydration can impair cognitive function, leading to headaches, mood swings and difficulty focusing.
• Promotes digestive health - Water aids in digestion and can help prevent constipation by helping break down food and moving waste through the digestive tract.
• Supports kidney function – The kidneys rely of water to remove waste from the bloodstream, much like a filter. This helps maintain proper fluid balance. Insufficient intake can lead to kidney stones and urinary tract infections, as well as other health implications.
• Maintains healthy skin – Hydration is important for maintaining skin elasticity and preventing dryness, giving a healthier and more radiant appearance.
• Aids in weight management – Drinking water before a meal can help control your appetite, as we can often mistake thirst for hunger. Having zero calories makes a glass of water ideal to aid in weight loss.

The Effects of Dehydration

Dehydration occurs when the body loses more water than it has taken in, putting the balance of electrolytes out of kilter. Dehydration can range from mild to severe, and even mild cases can negatively affect your health. Some of the symptoms can include:

• Fatigue and dizziness – Lack of water can lead to reduced blood volume. This can cause low energy, dizziness and sometimes, confusion.
• Impaired physical performance – For those engaging in strenuous activity, the risks of dehydration are higher. Sufferers may lose stamina, get muscle cramps and even heat related illnesses such as heatstroke.
• Kidney problems – Chronic dehydration can contribute to the formation of kidney stones, UTIs and in severe cases kidney damage or failure.
• Heart problems – The imbalance of electrolytes caused by dehydration could cause heart palpitations or arrhythmias.
• Skin issues – Dehydrated skin can become dry, flaky and more prone to fine lines and wrinkles.

Drinking water consistently throughout the day will help prevent dehydration. You may need to increase your intake at certain times, e.g., hot weather and physical activity. The ‘pee test’ is a good indicator – dark urine is a sign that you’re dehydrated.

Water Quality and Access

While clean drinking water is essential for health, access to safe drinking water is not universal. According to The WHO, over 2 billion people worldwide lack access to safely managed drinking water services. Contaminated water can carry harmful pollutants leading to diseases. Unsafe water is responsible for 485,000 diarrheal deaths every year.

Getting clean and safe water involves both governmental and individual efforts. Water infrastructure and sanitation systems are vital to delivering clean water, but individuals should be aware of the water source they drink.

Water Conservation

Due to climate change, there are growing concerns about the scarcity of water – this is due to overuse, and the growth in population among others. Water conservation is a hot topic, and simple actions can be taken to help. Fixing leaks in a timely manner, using water efficient appliances, and mindful consumption can contribute to preserving water stocks.

Whilst most people have access to clean water, many still face challenges due to contamination or scarcity. Ensuring that all have access to safe drinking water must be a global priority.