Today is World Water Day and to celebrate I thought I would share some fun facts about water.
- Water is the largest single component of the body, making up 60% of body weight.
- Drinking 8 cups/day of water burns approximately 100 calories through thermogenesis.
- Total body of water is higher in athletes than none athletes and decreases as you age due to a loss in muscle mass.
- Water is needed for:
- digestion, absorption and excretion
- structure and function of circulatory system
- transport for nutrients
- maintains body temperature
- lubricate joints
- Food provides approximately 20% of fluid intake.
- Thirst is a signal to consume more water.
- Water is loss through breath, urine, bowel movements and sweat.
- In moderate weather, adults can live 10 days without water and children can live 5 days. In contrast, you can live several weeks without food.
- A loss of 5-6% of water causes dehydration, 10% causes severe disorders and 20% causes death.
- Mild dehydration decreases metabolism by 3%.
- Signs/symptoms of dehydration:
- excessive thirst
- fatigue and weakness
- dry mouth
- little to no urination or dark urination
- muscle cramping
- Adults need 35 mL/kg, children need 50-60 mL/kg and infants need 150 mL/kg. Lactating women need an additional 600-700 mL/day of water.
- In most cases, 2.0-2.5 L of water daily for adults is adequate.
- After exercise, drink 2 cups of water for every pound of sweat loss.
- You may need more water depending on:
- environment (hot, low humidity and high altitude)
Mahan LK, Escott-Stump S. Krause’s Food, Nutrition & Diet Therapy. 11th ed. Philadelphia, PA: Saunders/Elsevier. 2004.
Do you like water?
-I love it, but I don’t drink enough. I’m working on increasing my water intake.