The Nutrients of WATER

The Nutrients of WATER


WATER is considered one of the most important nutrients needed by the human body in order to ensure good health and, yes, survival.

Its role:

Regulates body temperature Excretes waste products from the lungs, skin and kidneys
Excretes toxins

In the order of importance, the human body needs air, food and water. The body loses water through sweat/perspiration, urine and bowel movement. Total water loss per day is 2.5 liters (10 cups). Water loss could be much more during hot days.

It is recommended to replace water lost by consuming more than the actual 10 cups that are excreted. One cup is equivalent to one glass. Thus, 12-15 glasses of water is a healthy consumption rate.

But how much is enough depends on a person's activity level. The general rule is, the more active you are, the more water you require. The Food and Nutrition Institute, Department of Science and Technology (FNRI-DOST) recommends an intake of 1 ml per kilo-calorie (Kcal) of energy expenditure.

Example: An average man whose energy expenditure is 2,490 Kcal would require 2.4 liters or 9-10 cups of water daily. Experts say water needs may vary according to a person's lifestyle, body weight and environmental temperature. However, note that the younger the individual, the greater the need for water per body weight.

The following are the causes of water loss:

Alcohol - For every glass of alcohol, you lose 1 glass of water.
Stimulant drinks - colas, caffeine, coffee, tea. These are natural diuretics (substances that increase urine production), so drink water after every serving of any of these drinks.
Activity/exercise - Sweating means loss of fluids. Add an extra liter of water for every hour you exercise.

Sleeping - While sleeping, the body loses fluids through normal metabolism and sweating. When you get up in the morning, rehydrate with one full glass of tepid water (not cold). Also, make sure your breakfast has high water content like yoghurt and fruits.

Illness/recovery

When you are sick, the immune system works overtime to fight the infection or viruses. When you are feverish, you become dehydrated. Keep your fluid intake high.

Spices/stimulant foods

Your favorite herbs can dehydrate you like curries, chili, spices, juniper, dandelion and nettle teas. Foods that increase the heat in the body use up your fluids. If you are taking any diuretic products, take more water.

Urination

Obviously, the more often you go to the bathroom, the more you lose fluids. Have a glass of water after you empty your bladders.

Here's a water nutrition plan:

Drink at least two liters of water-pure, plain as you can take it, daily (approximately 9-10 cups). Anything you drink over and above this is extra. Never consider a beverage as a substitute for your daily water intake.

Eat at least three full meals a day or five small meals daily.
Eat at least five portions of vegetables daily.
Eat at least five servings of fruits daily.
Eat two portions of fish, beans/pulses a day.
Eat at least one portion of rice a day (preferably brown or red).
Eat at least one portion of oil or cheese per day (note: this already includes the oil used in cooking).

The Fluid Law: The more you drink water the more you have. You can't overdose on it.

Health and beauty bath

Kneipp bathing - Sebastian Kneipp developed in the 19th century a technique to ensure and stimulate free flow of blood and circulation using water in alternating temperatures-hot and cold. He believed that hydrotherapy (using water as therapy) and thermotherapy (temperature as therapy) were essential to body health. The center for his treatments is in Bad Worishofen, Germany.

But you can have the Kneipp bath in the privacy of your own home if you don't have the time to visit a spa.

If your shower and bathtub are separate, it's easy. Run a hot bath as much as is comfortable. Soak in the hot bath for three minutes. Get into the shower for a cold rinse for one minute. Repeat five times, and feel revitalized. (Note: In the absence of bath and shower, dousing yourself in alternating splashes of hot and cold might just do the trick.)

Bowl bathing - Get two large bowls. Fill one with cold water and the other with hot. Place both feet in hot water for two minutes. Then immerse them in cold water for two minutes. Repeat five times. Feel balanced and renewed.

"Let the waters of life run through me."