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Water

Water: A glass of drinking water with bubbles on a table

Water | the Macronutrient

Water is essential to life. Water is vital in all bodily processes, making up just over half of the body’s weight. Water supplies the medium where various body chemical changes occur, aiding digestion, absorption, circulation, and lubrication of body joints and soft tissues. As a major component of blood, water helps deliver nutrients to body cells and removes waste to the kidneys for excretion. 

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Many people have said, "You are what you eat." The nutrients you eat can be found in your body. As mentioned, water is the most plentiful nutrient in the body, accounting for about 50%-60% of your weight. Protein accounts for about 15% of your weight, fat for 15% to 25%, and carbohydrates for only 0.5%. The remainder of your weight includes minerals and traces of vitamins.

Water, the macronutrient 

Water is the main component of our body fluids and makes up more than half of our body weight. The body needs more water than any other nutrient, and we replenish it through the food we eat and what we drink. Water serves as a carrier. It distributes nutrients to cells and removes wastes through urine. It regulates body temperature and the electrolyte balance of our blood. Water is also essential for the body's metabolism. 

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Water is frequently classified as a macronutrient and shows on the USDA's list of macronutrients. This is because water needs to be consumed in (relatively) large quantities to survive. However, unlike protein, fat, and carbohydrates, water does not provide energy and therefore has zero calories.

Water – the Vital Nutrient

Water is a vital nutrient for us. The cells in our bodies are full of water. Almost all body cells need and depend on water to perform their functions. Water serves as the medium for chemical reactions required by the human body to stay alive.
 

Water carries nutrients to the cells and carries away waste materials to the kidneys and out of the body, mainly in the urine. 

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Water is a vital nutrient for the human body for the following functions: 

  • Water maintains the health and integrity of every cell in the body. 

  • Water carries nutrients and oxygen to cells. Water is required to convert food eaten into energy in cells. 

  • The digestive secretions' water softens, dilutes, and liquefies the food to make digestion easier. Water also helps move food along the gastrointestinal tract. In addition, the difference in the fluid concentration on the two sides of the intestinal wall improves the absorption of nutrients. 

  • Water is the most abundant component of blood. Around 92% of blood is water, which maintains blood volume in the human body. So, Water keeps the bloodstream liquid enough to flow through blood vessels.

  • Water regulates body temperature through sweating. Water in the blood also helps maintain average body temperature. For example, muscles work hard when people exercise and produce heat and energy. The body needs to eliminate the heat; blood goes to the muscles, picks up the heat, and circulates it to the skin. By sweating, the heat can be removed with some loss of water. The result is that the body cools down. 

  • Water also serves as an essential part of body cushion and body lubricants, helping to cushion the joints and internal organs and keeping tissues in the eyes, lungs, respiratory system, and air passages moist. In addition, water moistens mucous membranes (such as the lungs and mouth). 

  • Water helps eliminate the by-products of the body's metabolism, excess electrolytes (for example, sodium and potassium), and urea, a waste product formed through the processing of dietary protein.

How much water do we need?

  • Water is the most abundant substance that composes our bodies. About 50%-60% of an adult’s body weight is water. 

  • You lose water daily through your breath, sweat, urine, and bowel movements. Therefore, for your body to function correctly, you must replenish its water supply by consuming water.

  • The adequate intake for total water is based on how much fluid needs to be taken by adequately hydrated people each day. The amount required varies depending on factors such as age, weight, size, diet, activity, and the humidity and temperature of the environment.

  • The Food and Nutrition Board of the INSTITUTE OF MEDICINE OF THE NATIONAL ACADEMIES determined that an adequate daily fluid intake is: for adult men 19 to 50 years old, the adequate daily intake (AI) of water is 3.7 liters. For adult women 19-50 years old, the AI is 2.7 liters daily. These recommendations cover fluids from water, other beverages, and food. Food provides about 20% of the water our bodies need each day, with the remaining 80% coming from drinks.​

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             "A healthy body maintains water at a constant level."

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  • The human body gets rid of the water it does not need through the kidneys and the skin. In addition, water is removed from the lungs and gastrointestinal tract to a lesser degree. 

  • Water is excreted as urine by the kidneys. In addition to urine, air released from the lungs contains water, and evaporation on the skin includes water. Water is essential to most bodily functions. However, the body cannot store water and needs fresh supplies daily. 

What does water do for you?

What does water do for you.png (2).webp
  • Water is the major component of most body parts

  • Water acts a shock absorber for the brain and spinal cord

  • Water carries nutrients to body cells

  • Water helps body cushion and body lubricants

  • Required by the brain to produce hormones and neurotransmitters

  • Flushes body waste mainly in urine

  • Keeps tissues in the eyes, lungs, and respiratory system and air passages moist

  • Water is required by body cells to perform their functions

  • Water forms saliva and digestive secretions

  • Keeps mucosal membranes moist

  • Regulates body temperature through sweating and respiration

  • Water required to convert food into energy in cells

  • Helps deliver oxygen all over the body

  • Water maintains blood volume

  • Water allows the body's cells to grow, reproduce, and survive

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