Water is the second most important substance we need to survive, after oxygen. People can’t survive more than a few days without it. About 65–70% of the human body is water, our blood is about 95% water, and the brain is around 75% water.
Since such a large percentage of our body is made up of water, it’s logical that it plays a vital role in how we function. Water regulates body temperature through perspiration, aids digestion, transports nutrients and oxygen to cells, removes toxins, and performs many other crucial functions.
The digestion of solid foods depends on adequate water in the body. Constipation is a common symptom of dehydration. Increasing water intake – along with more dietary fiber – usually solves this problem.
Water also flushes toxins from the body and helps joints move freely. The cartilage at the ends of long bones and between spinal discs contains a high percentage of water, which serves as a lubricant during movement.
Joint pain often decreases with proper hydration combined with mobility exercises that increase blood flow to the joints. Water also acts as a cushion for internal organs and protects them.
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Water and weight loss
Water plays an important role in weight loss. Dehydration can lead to excess body fat, poor muscle tone, reduced digestive efficiency and organ function, increased toxicity, joint and muscle soreness, and even water retention.
Proper hydration helps keep muscles and skin toned. It also supports burning the stored fat – one of the most significant factors in losing weight.
On average, people lose about 2.5 to 3 liters of water each day. About 500 ml is lost through breathing alone, while the rest is lost through perspiration and urination.
So how much water should you consume a day?
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A non-active person should consume about 14 ml per pound of body weight.
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An athlete should consume about 22–23 ml per pound of body weight.
For example, a 180 lb athlete needs about 3.9–4 liters of water daily.
The more you exercise, obviously, the more water you’ll need. Just remember to spread your intake evenly throughout the day.
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