why we need water in our diet

Did you know that your body weight is approximately 60 percent water? Your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions. Because your body loses water through breathing, sweating, and, it's important to rehydrate by drinking fluids and eating foods that contain. The amount of water you need depends on a variety of factors, including the climate you live in, how physically active you are, and whether you're experiencing an illness or have any other health problems. Water Protects Your Tissues, Spinal Cord, and Joints
Water does more than just quench your thirst and regulate your body's temperature; it also keeps the tissues in your body moist. You know how it feels when your eyes, nose, or mouth gets dry? Keeping your body hydrated helps it retain optimum levels of moisture in these sensitive areas, as well as in the blood, bones, and the brain. In addition, water helps protect the spinal cord, and it acts as a lubricant and cushion for your joints. Water Helps Your Body Remove Waste Adequate water intake enables your body to excrete waste through perspiration, urination, and defecation. The kidneys and liver use it to help flush out waste, as do your intestines. Water can also keep you from getting constipated by softening your stools and helping move the food you've eaten through your intestinal tract. However, it should be noted that there is no evidence to prove that increasing your fluid intake will cure. Water Aids in Digestion Digestion starts with saliva, the basis of which is water. Digestion relies on enzymes that are found in saliva to help break down food and liquid and to dissolve minerals and other nutrients. Proper digestion makes minerals and nutrients more accessible to the body. Water is also necessary to help you digest soluble fiber.


With the help of water, this fiber dissolves easily and benefits your bowel health by making well-formed, soft stools that are easy to pass. Water Prevents You From Becoming Dehydrated Your body loses fluids when you engage in vigorous exercise, sweat in high heat, or come down with a fever or contract an illness that causes vomiting or diarrhea. If you're losing fluids for any of these reasons, it's important to increase your fluid intake so that you can restore your body's natural hydration levels. Your doctor may also recommend that you drink more fluids to help treat other health conditions, like bladder infections and urinary tract stones. If you're pregnant or nursing, you may want to consult with your physician about your fluid intake because your body will be using more fluids than usual, especially if you're. How Much Water Do You Need? There's no hard and fast rule, and many individuals meet their daily hydration needs by simply drinking water when they're thirsty, according to a report on nutrient recommendations from the Institute of Medicine of the National Academies. In fact, most people who are in good physical health get enough fluids by drinking water and other beverages when they're thirsty, and also by drinking a beverage with each of their meals, according to the Centers for Disease Control and Prevention. If you're not sure about your hydration level, look at your urine. If it's clear, you're in good shape. If it's dark, you're probably dehydrated. Want a great diet tip? Drink more water. Drinking plenty of cold, clear water is essential for your health and, in fact, for your very survival. You can live much longer without food than you can without water. Water is an important part of all body functions and processes, including digestion and elimination. When youвre on a, water also acts as a aid because it can help you eat less. "Drinking water is important during weight loss because it provides hydration without unwanted calories.


Drinking non-caloric fluids like water before or with a meal can help a dieter feel full sooner," explains Donna Logan, RD, a registered dietitian at the University of Texas Medical School in Houston. вSo in addition to not adding calories, drinking water may help replace or avoid unnecessary food calories found in snacks or extra servings at mealtime. Drinking water also helps flush wastes from the body, which is especially important during times of fat metabolism and weight loss. " Water: Drinking Enough to Boost Your Diet Recommendations from the Food and Nutrition Board are for women to get 91 ounces per day and men 125 ounces from all sources в water, other beverages, and foods with a high water content. When it comes to water alone, explains Logan, "A general recommendation is to drink eight 8-ounce cups of water per day, for a total of 64 ounces. This is a generalization only, and actual fluid needs are affected by diet, physical activity, body composition, and climate. " For instance, this number goes up if you в a key to successful weight loss в and even more so in hot weather when itвs possible to lose about the equivalent of a quart of water in an hour, according to the American Council on Exercise. Youвll want to drink water before, during, and after every workout. Donвt wait to feel thirsty to start sipping в thatвs a sign that dehydration has already started to occur. You want to drink water throughout the day, on a regular basis. Water: Four Tips for Getting Your Fill Use a water tracker. "A water tracker is merely a device which helps you keep track of how much water you drink. A water tracker can provide a graphic record of eight glasses of water which are checked off as they are consumed.


For example, drinking a 20-ounce bottle of water would translate into two and a half cups on the tracker. Such trackers are available online or can be easily replicated," explains Logan. Add water throughout your day. "People can use a variety of methods to help ensure they get enough water. Some carry a 64-ounce container of water and drink throughout the day, with the goal of drinking all the water before they go to bed. Those who spend time away from home may take a portable 16-ounce container, knowing that they need to fill and drink it four times throughout the day. Others associate drinking with routine activities throughout the day, such as drinking fluid at meals, before brushing their teeth, or after feeding the dogs," says Logan. Get water through food. "Fruits and vegetables, especially those that are fresh and juicy, provide fluid to the diet. Like water, clear soups and broths help dieters feel full for very few calories, contributing to weight loss. However, beware of creamy soups that, while adding fluids, contain many calories. Skim milk, and low-fat and no-added sugar yogurts and puddings also help hydration and nutrition without excessive calories," recommends Logan. Melons and citrus fruits also have a very high water content. Jazz up your water glass. "Many people find that adding low- or non-caloric flavorings to water, such as a wedge of fruit, helps satisfy their appetite cravings," adds Logan. This is also a very inexpensive way to make your own flavored water. If you want your diet to work, you need to drink plenty of water. Water can fill you up, decrease your appetite, and help your body get rid of waste from that fat youвre burning. So what are you waiting for? Water is available right now from your tap, and it's free. Learn more in the Everyday Health.

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