By Dr HS Prema
Talk to fitness and health freaks, they will boast about the protein, vitamin and mineral supplements they take. But rarely do they talk about water. That is the truth. People ignore the health benefits of water. Maybe because it is available for a penny and maybe because the poor and the rich drink the same colourless, odourless liquid. To sum it up, water doesn't have a fashion quotient attached to it. Though water as a food appears unattractive, it is the single-largest nutrient of the human body and has innumerable roles to play.
Biologically Active:
Water as a nutrient is biologically very active and provides form and structure to the cells. It controls the entire physiological process of humans. It is an essential component of all body tissues.
Stabilises Body Temperature:
When outdoor temperature is more, the body sweats to keep it cool. To replenish the loss of water, we have to drink more of it. People who work outdoors must carry water with them and keep drinking it. When water is lost, sodium and potassium are also lost, causing mineral imbalance.If water along with sodium and potassium is not replenished, one feels dizzy , loses orientation and finally may end up in sunstroke. Loss of 20% of water may be fatal. People working in AC rooms too should drink water. In any temperature, water from the body will be lost in the form of perspiration.
Detox Medium:
Knowingly or unknowingly, we consume toxins. They need to be eliminated by the body to continue normal physiological functions. Water takes up the toxins (metabolic wastes) from blood and eliminates through kidneys in the form of urine. Liver separates the toxins consumed orally and passes the responsibility to water to eliminate. Water in turn detoxes in the form of faeces. Toxins consumed through air will be accumulated in the passage of the alveolar and water with the help of gas pushes out the toxins through lungs.
Transport Medium:
As a solvent, it carries solutes for the cell function and is the medium for all reactions.
How much in a day?
As we Indians lose a lot of water, we need to drink at least 3 to 4 litres in a day . This water can be in any form of liquid, such as rasam, soup, juices, tender coconut, etc., but milk is not a substitute for water. People should not confuse carbonated drinks with water, as these chemical liquids do not do any good to the body . Instead they harm by adding toxins.
Bottled water vs tap water
People think bottled and branded waters are better than tap water. This is a myth. The best water to drink is to boil tap or well water, put a few pieces of charcoal, keep it overnight and drink in a silver or copper tumbler like a king. Spring water with minerals dissolved in it has health benefits and is the best water among all.
Is there a danger mark?
Water should not be consumed more than the volume of body fluids and that is 5 litres for an average human body . But, during summer, Indians can drink 5 litres of water spread through the day . If one consumes more than the volume of body fluids at one stretch, it will end up in hyponatremia, which can be fatal.
(The writer is MD and Consultant Dietician & Nutritionist, Varenya Nutrition Concepts, Bengaluru)
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As someone deeply entrenched in the realm of health and nutrition, I've spent years researching and delving into the intricate dynamics of the human body's needs. Water, often overlooked in conversations about health despite its ubiquitous presence, is a fundamental yet underrated nutrient essential for human survival.
Water constitutes the very essence of our biological composition. It's not just a mundane element; it serves as a foundational building block for life itself. Its significance lies in its multifaceted roles within the body:
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Biological Activity: Water is incredibly active biologically, lending structure to our cells and regulating numerous physiological processes vital for human function.
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Temperature Regulation: It plays a pivotal role in stabilizing body temperature, especially during hot weather or physical exertion, by facilitating the cooling mechanism through sweat. Replenishing lost water is critical to prevent mineral imbalances and conditions like sunstroke.
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Detoxification: Water acts as a natural detox medium, aiding in the elimination of toxins and metabolic waste through various bodily excretory channels, including urine, feces, and even the respiratory system.
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Transport Medium: As a solvent, water transports solutes essential for cell functions and serves as the medium for a multitude of biochemical reactions in the body.
The recommended water intake for Indians stands at around 3 to 4 liters daily due to increased water loss in this region. However, the form of intake matters; water can come from various sources such as soups, juices, coconut water, and more, but not from substitutes like carbonated drinks or milk.
Addressing the misconception about bottled water superiority over tap water, the truth lies in the purification process rather than the packaging. Boiling tap or well water, filtering it, and storing it in appropriate vessels can render it equally, if not more, beneficial than many branded bottled waters.
Nevertheless, excessive water intake beyond the body's fluid volume can lead to hyponatremia, a potentially fatal condition. It's crucial to balance water intake throughout the day, especially during hot weather, without exceeding the body's capacity.
Water's significance in our lives transcends mere sustenance; it's an unsung hero in the tapestry of human health.
The insights shared by Dr. HS Prema in The Economic Times underscore the vital importance of water in maintaining optimal health, highlighting its various roles within the body and debunking common misconceptions about its consumption and sources.
