Water

Glass of water with oranges

This vital resource should be treated with the respect it deserves.

10 important points to remember about drinking more water.

  1. Water is vital for life since it makes up 70% of our bodies. It is used for many metabolic reactions and to keep moist the linings of the digestive tract, mucous membranes and bronchial tubes. It lubricates joints and membranes while dissolving nutrients for proper absorption. It is also in all the bodily fluids such as digestive juices, mucus, saliva, lymph, sweat, urine and blood.
  2. Most all foods have water in them but fruit and vegetables (e.g. oranges, tomatoes, coconuts, peppers and cucumbers) contain the most water.
  3. We get most of our water by drinking and eating, but some metabolic reactions produce water as well.
  4. We lose a lot of water when we sweat and urinate, and also we lose a bit through our lungs, kidneys and bowels. Also, if you are ill you can lose water by being sick or through diarrhoea.
  5. The recommended daily requirement for water is a minimum of 2 litres every day included in drinks and foods.
  6. Our bodies require extra water in hot weather or when we have fevers where we sweat a lot, so we need to replace lost fluids. Our bodies also need extra water if we vomit or have diarrhoea. Mothers need more water for milk production so they can feed their babies. If our bodies don’t get enough water dehydration can occur.
  7. Choose water instead of sugar-sweetened beverages. This can also help with weight management. Substituting water for one can of sweetened soda will save you about 240 calories. For example, during school children should have access to drinking water, giving them a healthy alternative to sugar-sweetened beverages.
  8. Choose water when eating out. Generally, you will save money and reduce calories.
  9. Add a wedge of lime or lemon to your water. This can help improve the taste and help you drink more water than you usually do.
  10. Often we are thirsty before we are hungry so make sure you are drinking your daily quota of water to keep hunger at bay and to reduce food cravings.
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