Importance of water as a component of Nutrition

by ruchikasandell · January 31, 2023

Water is essential, we all know that, but do we really treat it as if it were essential? Our body is around 70% water and that explains the importance of water to our body. Most major functions in our body need water. The thermostat in our body is regulated by hydration. And yet many of us pay no attention to drinking water.

I am very cautious of my water intake and yet many a times I tend to forget drinking water, or even when I know I am thirsty the pressure of work keeps me from reaching out for it. Before we see how we can keep a tab on watching our water intake let us first understand the importance of water in our life.

The importance of water can be understood by looking at its role in maintaining overall health and well-being. It helps to:

Regulate body temperature: Water helps to cool the body down when it gets too hot and helps to keep it warm when it gets too cold.
Support digestion: Adequate hydration is necessary for the proper functioning of the digestive system.
Remove waste products: Water helps to flush out toxins and waste products from the body, which can help prevent infections and diseases.
Maintain healthy skin: Proper hydration is important for maintaining the skin’s elasticity and can help prevent dry, flaky skin and wrinkles.
Support cardiovascular health: Adequate hydration is necessary for proper blood circulation, which can help prevent high blood pressure and reduce the risk of heart disease.
Improve mental function: Hydration helps to improve brain function and can help prevent fatigue, headaches and mood swings.
Aid in physical performance: Proper hydration is necessary for optimal physical performance, whether it’s during a workout, sports or just daily activities.
Help in weight management: Drinking water can help control calorie intake and aid in weight loss by boosting metabolism and reducing appetite.

It’s important to drink enough water, as well as to drink it frequently throughout the day to maintain proper hydration levels. It is also important to note that thirst is not always an accurate indicator of hydration, so drinking water regularly throughout the day is important even if you don’t feel thirsty.

The amount of water an individual should drink in a day can vary depending on factors such as their activity level, diet, and overall health. However, a commonly recommended guideline is to drink at least 8 cups of water per day. This is roughly equivalent to drinking about 2 liters of water per day. But that beleive me is a very rough guide because for some people like me 2 litres can be when I feel dehydrated. My day starts with a litre and roughly I have one litre between meals and an additional litre if I happen to workout.

So these are just a general guidelines, and some people may need to drink more or less water depending on their individual needs. For example, people who are physically active or live in hot climates may need to drink more water to stay hydrated, while those who have certain medical conditions or take certain medications may need to drink less.

Another way to check your hydration level is to check the color of your urine, if it is pale yellow or colorless that means you are hydrated and if it is dark yellow or amber that means you are dehydrated.

It’s also worth noting that water intake can come from other sources as well, such as fruits, vegetables, and soups which contain water. Drinking water is the most efficient way of hydration.

As a mother another important point I would like to make is that with children you need to monitor their water intake. Children when they are immersed in play tend to be disconnected with feelings of thirst and hunger. So especially if your child plays a lot outdoors keep a check on their water intake.

Water plays an important role in weight loss as it can help with calorie control, appetite suppression, and metabolism.

Calorie control: Drinking water before meals can help fill you up and reduce the amount of food you eat, which can lead to calorie reduction and weight loss.
Appetite suppression: Drinking water can help suppress your appetite and reduce cravings for sugary or high-calorie foods.
Metabolism: Drinking water can help boost your metabolism, which can increase the number of calories you burn throughout the day.
Water can help flush out toxins and waste products from the body, which can help improve digestion and support weight loss.
Drinking water can also help prevent water retention, which can make you feel bloated and heavier.

Though know that drinking water alone will not cause weight loss, a calorie deficit must be created by consuming fewer calories than you burn, and water intake can be one of the ways to achieve this. And also drinking water should be combined with regular physical activity and a healthy diet to achieve weight loss.

Now that we understand the importance of water in our life, here are a few tips to help you regulate your water intake:

Set a goal: Decide on a daily water intake goal that is appropriate for your body size, activity level, and climate, and aim to drink that amount every day.
Use a water bottle: Carry a refillable water bottle with you throughout the day, and make sure to drink from it regularly. I also like to keep water bottles and glasses around the house, On my work desk, next to my bed.
Drink water before and after meals: Drinking water before a meal can help you feel fuller and eat less, while drinking water after a meal can help with digestion. Do ensure to keep a gap of 15-30 mins between your meal and water intake.
Drink water when you feel thirsty: Listen to your body, and drink water when you feel thirsty. Many a times when I have ignored my call for water I have ended up with a headache later in the day. So if you too seem to be having frequent headaches do check your water intake.
Drink water instead of sugary drinks: Choose water over sugary drinks like soda or juice, as these drinks can be high in calories and contribute to weight gain. Moreover sugar is empty calories and there are more than one reason to minimise it or totally drop it from your diet.
Keep track: Keep track of how much water you drink each day, and make sure you’re meeting your daily goal.
Add flavor: If you find plain water boring, try adding a slice of lemon, lime, or cucumber to add flavor.
Use an app: There are apps available for your phone that can help you track your water intake and remind you to drink more water throughout the day.
Start your day with water. This is especially important as a whole nights sleep would have dehydrated us. Also drinking water first thing in the morning empty stomach flushes out toxins from the body.

It’s important to remember that drinking water should be a consistent habit throughout the day, not just when you feel thirsty. Drinking water regularly can help you stay hydrated and support overall health and well-being.

I hope this highlighted the importance of water to you and is helpful for you. If you are faltering you can stay better hydrated following the simple advice I could offer here. We all are different so do keep that in mind. If you are bringing a change go slow and most of all listen to your body.