Water is essential
For some they might say, “I agree”, a cold beverage be it fruit juice with no added sugar, sugary drinks, alcoholic beverages, milkshakes, water in plain or flavoured form or even buying a cup our local snow-cone, are great choices. Whereas, others could argue, “you are right”, but is difficult at times to drink water. Be that as it may, keep in mind that water is the best refreshing drink.
Today’s article will focus on the importance of water in the diet. The focus will be on the healthy population; for example, those diagnosed with kidney disease, congestive heart failure, etc are at times prescribed restricted fluids with their meals by the medical doctor, you are encouraged to remain compliant with the physician’s advice.
Essential nutrient Water is essential in the diet; it is a nutrient, just as important as carbohydrate, protein, fat, vitamins and minerals. The body needs water daily, irrespective of the weather conditions.
Water loss normally occurs through sweat, urine, expired air from the lungs, metabolic processes in the body, and removal waste. You should note that water loss must be replaced to maintain fluid balance in the body. In some cases, water and electrolytes are lost through diarrhoea; when this occurs replacing the water and electrolytes are critical in maintaining health.
Mahan and Escott-Stump (2008) documented that water forms the largest component of the body. You should note that the total body weight, for example at birth, water accounts for 75 to 85 per cent, while for the lean adult accounting for 60 to 70 per cent, and obese persons 45 to 55 per cent. Generally, water has the critical role of aiding physical and chemical constancy of intracellular and extracellular fluids, maintaining body temperature, assisting with the physiological process of digestion, absorption, and excretion, and preventing dehydration.
From this you may wish to conclude that water must be added to the diet. It can be taken into the body as part of the food and beverages that you consumed. A good practical approach to consider is to drink water between meals throughout the day in plain or flavoured forms by including fresh fruit pieces, lemon or lime juice. Veggie pieces such as cucumber slices, carrot slices or adding a very small piece of mauby bark or cinnamon stick and so on. In addition, you can also add to your meal plan fruit juice, milkshakes, slices of fresh fruit (watermelon, pineapple), tossed salads, and soups.
Note: if water cannot be taken orally or by a feeding tube, it may be administered intravenously by the medical doctor in the form of saline solutions.
Nutritional content: Plain water contains zero calories; flavoured water will add to the caloric content. Please take a few minutes to read the food label. You are encouraged to drink water, and omit and/ or limit sugary beverages, and energy drinks which contain caffeine, sugar, and add a lot of extra calories to the diet (Department of Health and Human Services, Centers for Disease Control and Prevention, National Institute for Occupational Safety and Health, 2017).
What happens when you don’t drink enough water? The recommendation is six to eight glasses of water per day. If you are not drinking enough water to replace body fluids loss, the possibility is that you can become dehydrated.
Dehydration can be described as excessive loss of body water.
The adverse effects of dehydration include that of: strong thirst, vague discomfort, loss of appetite, decreased blood volume which may affect normal circulation, impaired physical performance, increased effort for physical work, nausea, difficulty in concentrating, failure to regulate body temperature, dizziness, laboured breathing with exercise, increased in weakness, muscle spasms, delirium, and failing kidney function.
Water is adequate for hydration.
You are encouraged to hydrate before work, as it can make it easier to keep hydrated during the day; if dehydrated prior to starting work, it makes it difficult to catch-up with the body’s need for water during the day.
Also, maintain hydration by drinking water during the day, work performance can be affected when dehydrated.
If you work outdoors such as in farming, construction or at quarries, it is suggested to drink one cup water every 15 to 20 minutes; drink at shorter intervals which may be more effective than drinking larger amounts infrequently. Do not drink more than 48 fluid ounces of water per hour.
Note: overconsumption of water and other beverages can probably increase your potential risk for medical conditions.
In addition, keep hydrated after work, as you may need to continue to replace fluid loss..
Dr Claudette Mitchell, PhD, RD is an Assistant Professor, University of the Southern Caribbean, School of Science, Technology, and Allied Health