The Importance of Water for the Body

What is Water and Why is it Important?

First, let's review: Water makes up about 60 to 70% of our body weight, meaning that a 70 kg adult has approximately 40 to 45 kg of water in their body!

The Body Depends on Water

All our organs and cells depend on water to function effectively, from the brain, lungs, and heart to the skin and joints.

Main Functions of Water

Water helps maintain body temperature, transport nutrients, eliminate toxins, and keep body tissues hydrated. We cannot survive without water for just a few days.

The Role of Water in Each Organ System

Now, let's dive deeper into the specific roles of water in each organ system:

1. Water and the Brain

Our brain is about 75% water. Dehydration can affect concentration, thinking, and even cause headaches. When hydrated, the brain functions more smoothly and flexibly.

2. Water and the Digestive System

Water helps the digestion process by dissolving food and aiding nutrient absorption. In particular, water helps prevent constipation and supports detoxification through stool and urine.

3. Water and the Circulatory System

The circulatory system relies on water to circulate blood, transport oxygen, and nutrients to organs. When dehydrated, the blood thickens, leading to fatigue, dizziness, and even increasing the risk of high blood pressure.

4. Water and the Joints

Joints contain synovial fluid, which helps them move smoothly and without pain. Water is a crucial component of this fluid, reducing friction and protecting the joints from injury.

Signs of Dehydration

There are several signs that indicate your body is lacking water, and they are easy to recognize:

1. Dry Mouth and Lips

If your lips are dry and your mouth feels thirsty, these are the first clear signs that your body is dehydrated.

2. Fatigue and Headaches

Dehydration slows blood circulation, making you feel tired and even causing headaches.

3. Dark Yellow Urine

The color of your urine is another indicator. Dark-colored urine means your body is dehydrated. Clear or light-colored urine means you're hydrated.

4. Constipation

Dehydration can lead to constipation as there is not enough water to help the digestive process run smoothly.

How Much Water Should You Drink and the Correct Way to Drink?

So, how much water should we drink daily, and how can we drink it for optimal health?

1. Required Water Intake

On average, adults need about 2 to 3 liters of water daily, or about 8 to 10 glasses. However, the amount depends on your body type, physical activity, and the climate where you live.

2. How to Drink Water Properly

Drink small sips rather than large amounts at once to allow your body to absorb it. Start your day with a glass of water and continue drinking throughout the day, rather than waiting until you're thirsty.

3. Alternating Water with Juice or Herbal Tea

In addition to plain water, you can also hydrate with unsweetened fruit juices or herbal teas, which can provide extra vitamins and minerals.

Important Notes When Supplementing Water

Here are a few small tips to help you drink water properly and gain the most health benefits:

1. Avoid Sugary and Carbonated Drinks

Soda and carbonated drinks contain sugar and chemicals that should not replace water. Especially, they can lead to weight gain and are harmful to heart health.

2. Don’t Drink Too Much Water at Once

Drinking excessive amounts of water in a short period can dilute the blood, affecting organ function.

3. Consider the Water Needs of Different Groups

Elderly people and children have different hydration needs. Older adults may forget to drink enough water, while children need extra water through milk and food.

Water is truly a vital source of life for the body. Don’t forget to drink enough water every day to maintain good health