Cooling water provides essence of life for thirsty bodies
by KC Jones, reporter

    Everyone enjoying the cool, freshness of spring probably remembers the heat that returns in the summer. The DFW area weather will soon be hot and dry, so now is a good time to get into the habit of drinking plenty of water.

    Water is the essence of life for the human body as well as the solar system. The uniqueness of its properties makes it possible for complex reactions between molecules to occur, thus sustaining life. All of the body’s important chemical reactions are carried out in water.

    For athletes, the most critical function of water is the regulation of body temperature. Cellular dehydration and decreased blood volume can occur from sweat loss, especially in heat, resulting in fatigue and increased risk of heat illness.

    About 65 percent of the body’s water supply is stored inside the cells. The remaining 35 percent is divided between surrounding the cells and within the circulating blood.

    Water makes up about 60 percent of the adult male’s body weight and 50 percent of the female’s body.

    In obese individuals, this percentage may be as low as 40 percent because fat tissue is low in water, about 10-15 percent. Because muscle has a high water content, about 70-75 percent, people with high muscle mass and low fat content have high water content.

    Regardless of how much water the body contains initially, precious water lost from the body must be replaced or dehydration occurs. The first symptom of dehydration is thirst.

    As the body dehydrates, the symptoms become progressively more severe. Urine that is of small volume, is dark yellow and has a strong odor usually indicates dehydration. Next, increased effort and impatience are felt.

    Difficulty concentrating is a danger signal at 5 percent body weight loss. At 8 percent, dizziness, confusion and labored breathing begin. By 10 percent, the tongue will swell. If 11 percent dehydration takes place, kidney failure and circulatory insufficiency results.

    An estimated 75 percent of Americans are chronically dehydrated. Many do not realize that by the time the body signals its need for water with thirst, dehydration has already begun.

It is important for fluids to be consumed on a schedu

le, rather than to rely on thirst.
    Experts advise everyone to consume 64 ounces of water per day, not including other beverages.

    Athletes should drink five to 10 ounces of cool fluid every 15 to 20 minutes during exercise. It is a good idea for athletes to weigh themselves before and after exercising to determine how much fluid they’re losing. They need to drink 17 ounces of fluid for every pound lost.

    Many mistake the thirst mechanism for hunger, but eating food is self-defeating because the body needs water for digestion. In contrast, consuming one glass of water shut down midnight hunger pangs for almost 100 percent of the dieters in a University of Washington study.

    Lack of water during the day can trigger daytime fatigue, and even mild dehydration will slow down the metabolism as much as 3 percent.

    Drinking the recommended eight to 10 glasses of water a day has been shown to have many health advantages.

    Significant pain reduction may be realized for back and joint pain sufferers.

    Colon cancer risk is reduced by 45 percent. Breast cancer risk is reduced by 78 percent. Bladder cancer risk is reduced by 50 percent.

    Some people confuse the requirement for water with drinking any fluid, even beer. But alcohol is a diuretic and should not be used to replace fluid loss.

    The body requires eight ounces of water to burn the amount of alcohol found in two drinks; therefore, one must drink eight ounces of water to re-hydrate the body from the effect of two drinks.

    Colas and fruit juices contain calories and sometimes chemicals; they should be consumed in moderation.

    Tragically, not all water is healthy to drink. Chlorine by-products in the water supply of up to 100 million people are linked to an estimated 10,000 bladder cancer deaths per year.

    There may be many other toxins in the public water supply that can cause grave health problems. Pure water sources are strongly recommended to supply the daily consumption requirements.