Everyone knows how important water is. It’s safe to assume that, right? But, here are some specifics you may not know.
According to H.H. Mitchell, Journal of Biological Chemistry 158, about 60% of the human adult body is made up of water. The brain and heart are composed of 73% water. The lungs are about 83% water. The skin contains 64% water. The muscles and kidneys are 79%, and even the bones are about 31% water.
Water serves many essential functions in order to keep us alive:
- It’s a vital nutrient to the life of every cell.
- It acts as a building material within the cells.
- It helps balance electrolytes within and out of the cell.
- It’s a generator of hydroelectric and magnetic energy within the cell, giving the body the power to live and function.
- It regulates our internal body temperature by sweating and respiration.
- It metabolizes the carbohydrates and proteins that our bodies use as food and transports these nutrients through the bloodstream.
- It assists in flushing toxins and waste through urination and feces.
- It acts as a shock absorber for the brain and spinal cord, and for the fetus in pregnant women.
- It forms saliva and aids in digestion.
- It lubricates and protects joints, organs, and tissues.
- It helps in the muscle contraction process allowing for greater power, strength, and endurance.
- Sources: here and here
The signs and symptoms of dehydration can be mild to severe:
- Mood swings
- Fatigue and sluggishness
- Weakness
- Muscle cramping
- Dizziness
- Fainting
- Confusion
- Swollen feet
- Headaches
- Heart Palpitations
- Increased heart rate
- Decreased blood pressure
- Increased breathing
- Heat Stroke
- And even death
Most people assume that thirst is the best indicator that you need to drink water; however, according to John Batson, M.D, a sports medicine physician with Lowcountry Spine & Sport in Hilton Head Island, S.C., “If you get thirsty, you’re already dehydrated.” Batson added that the easiest thing to do is pay attention to the color of your urine. Pale and clear means you’re well hydrated. If it’s dark, drink more fluids.
Tips for staying hydrated:
- Always have a water bottle with you so that it’s easy to sip throughout the day.
- Drink half your body weight in ounces. Body weight in pounds ÷ 2 = Minimum ounces of water you should be drinking daily. For example: If you weigh 160 pounds, you should be drinking at least 80 ounces of water each day.
- Sip a few ounces every 20 minutes up until a half hour before eating and start again 1 hour after eating.
- Add fresh-squeezed lemon or even some mint if you like extra flavor.
Sources of daily water intake:
- Water (duh!)
- Cantaloupe
- Strawberries
- Watermelon
- Lettuce
- Cabbage
- Celery
- Spinach
- Squash
- Apples
- Grapes
- Oranges
- Carrots
- Broccoli
- Pears
- Pineapple
- Bananas
- Avocados
Happy Summer!
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