Water Benefits, Risks and Tips

Two parts hydrogen and one part oxygen, water is the most abundant substance in the human body, accounting for up to 60% of our body weight. If you are properly hydrated, your urine will be pale, not dark or bright yellow. For the average adult, this may translate to 6 to 8 glasses of water a day. Most of this comes from drinks—plain water, enhanced waters (fortified with vitamins, caffeine, electrolytes, and other additives), coffee, tea, juices, and soft drinks—but surprisingly, there’s a substantial amount in foods as well. Fruits and vegetables, for example, are 70 to 95% water, compared to 75% of an egg; 40 to 60% of meat, poultry, and fish; and 35% of bread.

Our daily needs vary a lot. We need more water in hot weather, during exercise, or when we have a fever, cold, or other illness. Women need more during pregnancy, and nursing mothers need to increase their fluid intake to produce breastmilk, which is 87% water.

Thirst decreases with age, so older people should drink water often even if they don’t feel thirsty. As well, thirst may lag behind the body’s need for water during intense exercise or when it’s extremely hot and humid. By the time you feel thirsty, you may already be dehydrated. If you drink more fluid than you need, the kidneys excrete the excess by increasing the volume of urine. If you drink more water than the kidneys can handle, excess is absorbed by your cells.

Enhanced water is water with added vitamins or minerals, including electrolytes, that help your body retain fluids. Recently, many companies have rolled out versions of enhanced water that contain calories in addition to nutrients. Check the label to be sure the water is, well, close enough to water.  

Provides vital bodily functions.
Water is essential to life. Even though water has no calories or other nutrients, we can go for only a few days without it. In contrast, a healthy person can survive for 6 to 8 weeks without food. A loss of only 5 to 10% of body water results in serious dehydration, while a 15 to 20% loss is usually fatal. Water is vital to virtually every body function, including digestion, absorption, and transport of nutrients; elimination of body waste; and regulation of body temperature, as well as many other chemical processes. It provides a protective cushion for body cells and, in the form of amniotic fluid, protects a developing fetus. Water is needed to build all body tissues and is the base of all blood and fluid secretions such as tears, saliva, and gastric juices, as well as the fluids that lubricate our organs and joints. It also keeps our skin soft and smooth.

Prevents cramps.
Enhanced waters containing electrolytes, sodium chloride, and potassium work with water to replenish your system, prevent dehydration, and keep cramps at bay.

Health Risks

Gastrointestinal illnesses.
North Americans generally enjoy some of the world’s safest and most reliable water supplies. However, especially in recent years, there have been significant episodes of serious waterborne illnesses. In addition, a growing number of public health officials are warning that surface water supplies are becoming increasingly polluted by industrial waters, fertilizer runoff, pesticides, and chemical and nuclear wastes. Some of the most common or serious contaminants that may be affecting water safety are: arsenic, chlorine, lead, turbidity, and parasites, which may cause more than just an upset stomach. When traveling to places that may have unsanitary water, bring water purification tablets or a water purification pump, or simply stick to bottled water or other beverages.

QUICK TIP:

Filter for purer H2O
You can also choose to use a water filter system, or switch to bottled water, but there is no guarantee that these options will totally eliminate contaminants from your drinking water. Different filter systems will remove different contaminants as well as varying levels of these contaminants. You can research the type of filter that’s best for your needs through the NSF International in Ann Arbor, Michigan (www.nsf.org), an independent, nonprofit agency that works closely with the federal government in both the United States and Canada in setting standards in many areas, including water filters.

Weight gain.
Be sure to read the nutrition label and avoid enhanced waters that contain sugars. The sugar will not only raise your blood sugar levels but also contribute empty calories. Unfortunately, sugar can end up offsetting the benefits of additional vitamins and minerals in enhanced water.

Drinking Tips
• For better-tasting coffee or tea, use bottled or filtered water.
• Carry water in a stainless steel container or lined container, and clean between uses.
• To make water more flavorful, add a slice of cucumber, lemon, or lime.
• Swirl a couple of fresh mint sprigs into your water for a fresh, minty taste.
• Throw in a few pieces of frozen fruit, such as pineapple, strawberries, or blueberries. Your water gets cool and flavored.

Buying Tips
• Check with your local water department for a report on the cleanliness of the water coming out of your tap.
• If purchasing bottled water, check the expiration or use-by date.
• Athletes may want to purchase bottled water that contains electrolytes to prevent dehydration and keep cramps at bay.

Storing Tips
• Store unopened bottled water products in a dry place out of direct sunlight for up to 1 year. If you suspect any of your stored bottled water has become contaminated (smells funny, showing algae growth, etc.), discard it.
• Opened containers of bottled water should be refrigerated in case potentially harmful bacteria have been introduced.