5 Pillars of Health – Water

Pillars of health waterYou might have heard the saying “Water is Life”, but what does that really mean?

First let’s understand what is water?Water: a colourless, transparent, odourless liquid that forms the seas, lakes, rivers, and rain and is the basis of the fluids of living organisms. Yes, basis of fluids of living organisms, that includes us, human beings.

Before I start any training program, I always have a consultation with the client, we talk about their goals, nutrition and you guessed it, Water Intake.

I ask one simple questions:  How much water do you drink per day?

And most times the answer is unclear… 1 litre, maybe 2… I am not sure… I know I don’t drink enough.

In my head I just go OMG!!! What are you doing to your body…

Water is the one thing on earth that we cannot live without. Approximately %60-70 of our body is water, so I think we should pay more attention to it.

Water has numerous roles in our body:

  • It acts as building material (part of cells fluid)
  • metabolism balance
  • circulatory function (within the blood)
  • carrier for nutrients and waste products(circulating through the body transporting nutrients into the cells and collecting waste for extraction)
  • regulation of body temperature (sweat)
  • lubricant and shock absorbent, specially on joints
  • even helps with weight loss… and more.

That’s a lot of roles right, I know. Now, how much water should we be consuming per day?

Like we talked about on our first pillar of health and fitness (nutrition), water intake also varies between individuals.

Although nutritional and physiological research has been performed, organizations and professionals have not yet come to a consensus on the exact amount required for women, men and children. These remains undefined because of the dynamic complexity of the human body.

But, according to my research, studies recommend:

>>for men ~ 3.7L

>>for women ~ 2.7

(This is for adults of average built. Water intake amount may wary).

Drink Water Fit By FatimaOur body is very precise on regulating water balance. Both water intake and loss are control are closely monitored to maintain homeostasis state (body perfect balance).

There are multiple factors that affect water “loss”, like climate, physical activity,  diet and so on. So we must pay close attention when this factors are on and listens to any signs of dehydration.

Dehydration occurs when there are more water and fluids leaving the body than entering it. Even low levels of dehydration can cause headaches, fatigue, dry mouth, eyes and lips, dark and strong-smelling pee, dizziness and others.

So many times, I have seen people say they feel tired and they go on and drink a cup of coffee, to give more energy… that might give them a boost of caffeine but is not going to solve the problem, might even make it worse. Dehydration might be the reason why they feel so tired, their body is on protective mood, it cannot function properly and wants to save all the water it has, “stopping you” from moving because any activity will use water, that is not available to use.

Healthy adults regulate water balance with precision, but young children and elderly people are at greater risk of dehydration. Making it even more important to watch water intake. If you have children or elderly parents you must teach/help them understand the importance of water.

But as we know balance is key, having too much water is not the solution. If you are going to pee every half hour because you are drinking to much water, you may be losing nutrients at the same time. Listen to your body, experiment, pay attention to how you are feeling and how much you are consuming and find the right amount for you.If drinking water is a hard thing for you, you “always” forget, get a big bottle with the amount for the day or have a bottle with you everywhere you go, you can also add flavour (lemon, peppermint, cucumber) it may help.

And remember if you are exercising or you are outside on a hot day, intake must be higher.

Now raise your glass and drink up!!

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