Humans can survive for several weeks without food, but can only survive a few days without water. The human body consists of 55-75 percent water. Water became one of the basic building elements of blood, digestive enzymes, urine, sweat, and even embedded in muscle tissue, fat, and bone.Because the body can not store water, so we need fresh water intake to replace the water that has issued various vital organs to the body sweat, urine, feces, and others. The amount of water intake that we need depends on our body's metabolism, temperature, weather, the food we eat and of course the level of activity we do.
Facts on Body Water Content
Here are some water facts contained in the human body:
* The water content in the body more in men than in women and is reduced with age.
* Most adults spend about 2,5-3 liters of water per day from his body. Water will increase spending on hot weather conditions and a long training time.
* The older people spend about 2 liters of water per day from his body.
* Passenger transport equipment air will lose 1.5 liters of water during the first three hours of air travel. Such loss should be replaced by fresh water.
* Most foods contain about 1 liter of water and the rest must be obtained from the drink.
Various Functions Body Needs Water
As a vital nutrient, water is required to:
* Maintain the health and integrity of every cell in the body.
* Maintain fluid levels of blood flow to more easily flow through blood vessels.
* To help eliminate the remnants of the body's metabolism, excess electrolytes, such as sodium, potassium, and urea which is the remainder of the food protein processing.
* Set the temperature of the body through the sweating process.
* Maintain humidity mucous membranes, such as those found in the lungs and mouth.
* Lubricate and protect joints.
* Reduce the risk of cystitis by keeping the disease bladder free from bacteria.
* Helps digestion and prevent constipation.
* Working as a moisturizer to improve skin texture and appearance.
* Bring a variety of nutrients and oxygen in the blood cells.
* Working as a silencer on the organ bearing the eyes, spinal cord and amniotic sac in the process of pregnancy the fetus.
Water in Food Ingredients
In general, foods contain water, even that looks tough and dry though. The body can obtain a third water intake needs from food. The digestive process itself also produces water as a result of waste and can supply about 10 percent of the body's need for water. Needs rest must be obtained from the fluid.
Dehydration
Dehydration occurs when the moisture content levels in the body is too low. This condition can be prevented by increasing fluid intake. Symptoms of dehydration include a headache, dizziness, lethargy, depressed, low-power response, the channel dry nose, lips dry and cracked, urine color is too yellow or dark, the body weak, tired, and hallucinations. Finally, can not remove the urine, the kidneys fail to work, and the body is not able to remove the remains of a toxic metabolic processes. And even in extreme conditions that have to result in death. Some causes of dehydration include are:
* Increased production of perspiration due to hot weather, humidity, exercise, or fever.
* Lack of drinking water.
* Lack of mechanisms work well in the elderly body signals, so seniors sometimes do not feel thirsty even though being in a state of dehydration.
* Increased output of urine due to hormone deficiency conditions, diabetes, being in treatment or diseased kidneys.
* Having diarrhea or vomiting.
* While in the burn wound healing.
When to Increase fluid intake?
If you do not drink enough water then the risk of kidney stones are increasing, and the woman's risk of urinary tract infections will increase. There is also some evidence of increased risk of several types of cancer including bladder cancer and colon cancer. Conditions less drinking water will also reduce physical and mental performance and salivary gland function.
The people who need more water intake, including among others:
* Those who undergo high-protein diet;
* Those who undergo high-fiber diet, as fluids help prevent constipation;
* Those who include the children;
* Those who are suffering from diseases that have vomiting or diarrhea;
* Those who are physically active;
* Those who have to deal with weather conditions and temperatures warm or hot;
* Those who include elderly berkondisi dehydration.
The people who tend to be older at risk of dehydration. These conditions because:
* Changes in renal function with age;
* Hormonal changes;
* Often feel thirsty (because the mechanism in which signals the body thirst had not worked up with age);
* While in treatment (eg, diuretic and laxative treatment);
* While suffering from chronic diseases;
* Mobility is very low.
Dehydration in Infants and Children
Children can be very vulnerable to dehydration, especially if the condition is sick. Examples are vomiting, fever, and diarrhea can quickly dehydrate a baby. The condition can be very dangerous to the safety of the baby. If you find a state of dehydration in children or babies, then immediately take it to the nearest hospital. Some symptoms of dehydration in children include are:
* The skin feels cold
* Visible listless
* Dry mouth
* The condition of bone anatomy of the head (Fontanelle) that depressed
* Skin color blue slightly due to sluggish circulation
Excess water intake (Hyponatremia)
Opposite with the above conditions, drinking too much water also can damage the body and cause hyponatremia. This condition is known to decrease sodium levels in the blood to very low levels and dangerous. Sodium is needed in muscle contraction and the transmission of nerve impulses. If you drink too much water then the kidneys can not remove enough fluid. Excess water can lead to headaches, blurred vision, cramps (until eventually convulsions), brain swelling, coma, and eventually death.
To reach the level of excess, can result from excessive drinking of water until a few liters a day.
Water and Sports Performance
The athlete should drink 500 ml of water two hours before the action in a sporting event. Then have another drink 300-500 ml of water every 30 minutes during the game. But of course the athletes that these activities do not have to lower it as much. While the athletes that competed with the intensity of physical activity is high in temperature or weather conditions are warm or hot fluid intake would require more.
Urine retention
Many people believe that if you consume lots of water will cause retention of urine. When in fact just the opposite. Drinking water makes the body able to rid themselves of excess sodium, which result in reduced retention of urine. The body will retain fluid in the body if the water content in the cells are too small. If the body receives regular water intake, the body does not need to store water and therefore will reduce the retention of urine.
The number of recommended water intake
Highly recommended to consume 6-8 cups (each 150 ml) of water or various types of liquids each day. Consumption is recommended for those who are less physical activity, the elderly, are in the temperature or cold weather, and that many foods contain lots of water. Consumption of more than 8 glasses a day is needed by those who are active, including physical activity, the children, are in temperature or warm or hot weather, and nursing mothers (which requires an additional 750-1,000 ml of fluid).
Liquid resources
Liquids such as including fresh water and others such as juice, soft drinks (soft drinks), coffee, tea, milk, and soup. Fresh water is the best drink because it contains no calories and contains fluoride is good for teeth. While milk, including essential (especially for children) and tea can be an antioxidant that can fight heart disease and cancer. Fresh fruit is better than fruit juice because it contains more fiber and nutrients and contain less sugar. Soft drinks (soft drinks) should be avoided because of calories and high sugar content but low nutrients.
Mineral Water Containing Salt
Several types of mineral water contains salt which can make urinary retention, bloating, and even increase blood pressure in some people. Limit the amount of consumption of mineral water or choose low-sodium types (less than 30 mg of sodium per 100 ml of mineral water).
Need to Remember
* Water is very important for many body functions;
* The body can not hold water and therefore require intake of fresh water every day;
* Conditions were dangerously dehydrated babies and safety needs immediate medical treatment;
* It is advisable to consume about eight glasses of water per day to prevent dehydration
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