Water Is Good for You

I resolved not to make any New Year’s resolutions, but instead am doing small changes over the year to take care of myself and make things easier for myself. My first “promise to self” was to drink more water. I have been able to do this by making three changes:(1) drink one glass of water before each meal, and then one more with each meal; (2) drink a glass of water in every meeting or conference call at work; (3) drink a glass each evening when I take my vitamins. These small changes quickly add up to 6-8 glasses of water per day.

Now that I have been doing this for a couple of weeks, I can say there are definite benefits to drinking all of this water. Based on my own personal experience, here is my list of the Ten Reasons Why Drinking Water Is Good for You:

1. It helps you lose weight. Maybe it’s because I drink a glass of water before each meal, plus while I am eating, but I’ve noticed that I definitely get full faster and am taking in less food without feeling deprived. This has been an easy way to kick up my weight loss efforts.
2. It’s easier to be hydrated for exercise. Since I am always drinking water, I start my runs already hydrated and don’t have to take in as much water to stay on top of my hydration. When I am well hydrated, I run better–my times are better, I don’t feel sluggish and it takes longer for me to feel tired. I did not expect simply drinking water would be so beneficial to my running.
3. Your skin texture improves. I’ve read that your skin gets plumped up and dewy because you are hydrated. I don’t know about that, but I am definitely breaking out less and generally having fewer skin problems since I started drinking more water.
4. Drinking water helps maintain digestive health. I have definitely noticed that water helps with digestion, and (this is probably an overshare) helps to keep you “regular”….with your “evacuation” processes by making things easier and more frequent. If you don’t know what I mean, then email me and I can send a more graphic description if you’d like.
5. Drinking water helps flush out toxins. Although most people refer to the benefits of drinking water to flush out toxins that come from our food and the environment, the best proof I have is how water helps to prevent hangovers and minimizes the effects of alcohol. This is probably more of a hydration effect than a toxin-flush effect. I noticed before that whenever I had a glass of wine the night before a run, I used to feel pretty sluggish and drained during my run. Now that I am taking in extra water, I can have a glass of wine and still feel fine for my run the next day. Being able to drink more alcohol is definitely not one of the benefits I expected from drinking water….but I’ll take it!
6. Speaking of exercise, I definitely get more exercise as a result of drinking water. This is because of all of the bathroom breaks I need to take during the day. I have to go about 5-6 times while I am at work, and the bathroom is at the end of the hall. If I wore a pedometer, I bet this would add a couple of thousand steps to my daily tally.
7. Taking in more fluid helps reduce fluid retention. Like many women, I retain fluid and get some swelling around the time I menstruate. However, I’ve noticed that I am now less swollen since I began drinking water.
8. You have more energy. I don’t know why, I just know that I feel more alert and have fewer days when I hit the afternoon slump since I started drinking more water.
9. You save money. Bottled water is definitely cheaper than most other drinks, and tap water is free! Most people in the US have access to good, clean, safe tap water. In my opinion the water in New York City is some of the best in the country. If you want to learn about the quality of your local tap water, the Environmental Protection Agency monitors and publicly reports the quality of tap water throughout the US.
10. You know the location of every bathroom. Have I mentioned how much you go to the bathroom drinking all of this water? Let me just say that a benefit to the popularity of Starbuck’s is you are never very far from a bathroom. If you are stuck, with no Starbuck’s in sight, a good back up is a nice hotel. Most of them have bathrooms somewhere in the lobby.

So this is the list of benefits of drinking water that I have observed in the past few weeks. I think there are worth making the effort to drink more water (aside from the excess bathroom breaks) and would encourage you to drink up!

The Water Cycle

The Water Cycle (also known as the hydrologic cycle) is the journey water takes as it circulates from the land to the sky and back again.

The Sun's heat provides energy to evaporate water from the Earth's surface (oceans, lakes, etc.). Plants also lose water to the air (this is called transpiration). The water vapor eventually condenses, forming tiny droplets in clouds. When the clouds meet cool air over land, precipitation (rain, sleet, or snow) is triggered, and water returns to the land (or sea). Some of the precipitation soaks into the ground. Some of the underground water is trapped between rock or clay layers; this is called groundwater. But most of the water flows downhill as runoff (above ground or underground), eventually returning to the seas as slightly salty water. 

 WHY ARE THE OCEANS SALTY?

 

 

As water flows through rivers, it picks up small amounts of mineral salts from the rocks and soil of the river beds. This very-slightly salty water flows into the oceans and seas. The water in the oceans only leaves by evaporating (and the freezing of polar ice), but the salt remains dissolved in the ocean - it does not evaporate. So the remaining water gets saltier and saltier as time passes. 

 

 

The Facts Might Surprise You

Bottled Water vs. Tap Water: The Facts Might Surprise You

As well know the world revolves around money. First, one should compare the cost of tap water (pennies a day) to the cost of bottled water, which varies from approximately 80 cents to four dollars a day. So, now the question becomes, is the extra cost of bottled water worth it? First, we'll examine the history and logistics of the water industry and lastly, we'll try an experiment that could save you money and provide adequate health benefits.

One needs to consider the fact that the bottled water and tap water industry are regulated by two different agencies. The Federal Drug Administration (FDA) oversees the bottled water industry and the Environmental Protection Agency (EPA) governs America's tap water.

The Safe Drinking Water Act of 1974 first gave regulatory oversight to the EPA of public drinking water. And often times when the EPA sets new standards the FDA adopts the same policies. There are a lot of similarities between the two, but minor differences should not go unnoticed.

 

 The major difference that bottled water advocates want consumers to embrace, and as recent sales show they have, is that bottles offer more water and less lead. With tap water it is not uncommon for lead to leach from the pipes into the water as it passes from the main source to our faucets. The EPA is aware of this and sets a standard of 15 parts per billion (ppb) or lower of lead in the water. The FDA appears to take this threat more seiously by requiring manufacturers to operate at a level of or lower than 5 ppb. Moves like this and other acts like the Current Good Manufacturing Practices (CGMP) seem to place bottled water a step ahead of its counterpart, tap water.

Drinking Water to Maintain Good Health

Drinking water is so important for good health. When you were a kid in school, you learned that each molecule of water is made up of two hydrogen atoms and one oxygen atom. You may also have learned that it was great fun to fill up your squirt guns with water, at least until the principal caught you. What you may not have learned, however, was how much water you needed in order to be a healthy human being. 

Why You Need to Drink Water

Your body is estimated to be about 60 to 70 percent water. Blood is mostly water, and your muscles, lungs, and brain all contain a lot of water. Your body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells, removes waste, and protects your joints and organs.

Signs of Dehydration

ou lose water through urination, respiration, and by sweating. If you are very active, you lose more water than if you are sedentary. Diuretics such as caffeine pills and alcohol result in the need to drink more water because they trick your body into thinking you have more water than we need.

Symptoms of mild dehydration include chronic pains in joints and muscles,lower back pain, headaches and constipation. A strong odor to your urine, along with a yellow or amber color indicates that you may not be getting enough water. Note that riboflavin, a B Vitamin, will make your urine bright yellow. Thirst is an obvious sign of dehydration and in fact, you need water long before you feel thirsty.

How Much Water do You Need to Drink?

A good estimate is to take your body weight in pounds and divide that number in half. That gives you the number of ounces of water per day that you need to drink. For example, if you weigh 160 pounds, you should drink at least 80 ounces of water per day. If you exercise you should drink another eight ounce glass of water for every 20 minutes you are active. If you drink alcohol, you should drink at least an equal amount of water. When you are traveling on an airplane, it is good to drink eight ounces of water for every hour you are on board the plane. If you live in an arid climate, you should add another two servings per day. As you can see, your daily need for water can add up to quite a lot.

Twenty percent of your water need will come from the foods you eat. The rest of your water need should come from the beverages you drink. Water is the best choice. Sodas have a lot of sugar in them, so if you drink sodas, you may take in more calories than you need. Herbal teas that aren't diuretic are fine. Sports drinks contain electrolytes and may be beneficial, just look out for added sugar and calories that you don't need. Juices are good because they have vitamins and nutrients.

Caffeinated beverages will also add to your daily water need. Even though caffeine is a diuretic, if you regularly consume caffeine, your body will regulate itself to that diuretic effect.

Drink Enough Water

It may be difficult to drink enough water on a busy day. Be sure you have water handy at all times by keeping a bottle for water with you when you are working, traveling, or exercising. If you get bored with plain water, add a bit of lemon or lime for a touch of flavor. There are some brands of flavored water available, but watch for extra calories.

Water intoxication

Water intoxication (also known as hyper-hydration or water poisoning) is a potentially fatal disturbance in brain functions that results when the normal balance of electrolytes in the body is pushed outside of safe limits by over-consumption of वाटर ।Normal, healthy (both physically and nutritionally) individuals have little reason to worry about accidentally consuming too much water. Nearly all deaths related to water intoxication in normal individuals have resulted either from water drinking contests, in which individuals attempt to consume high amounts of water, or long bouts of intensive exercise during which electrolytes are not properly replenished, yet excessive amounts of fluid are still consumed.

Gastroenteritis, particularly in infants and children

The severe diarrhea and vomiting associated with gastroenteritis can result in very large electrolyte losses. Gastroenteritis due to infectious agents (primarily rotavirus), is a major cause of infant and child death. Management of gastroenteritis requires replacing water and electrolytes in proportions that avoid both dehydration and water intoxication. Drinking water will replace lost water and avoid a dehydration, but if the person is unable to take any other drink or food then lost electrolytes will not be replaced, which can result in water intoxication. Replacement fluids for vomiting and diarrhea should be properly balanced to make them isotonic with the fluids lost in these conditions. Special formulations exist for oral rehydration therapy in these cases।

Low body mass (infants)

It can be very easy for children under 1 year old to absorb too much water, especially if the child is under nine months old। Because of their small body mass, it is easy to take in a large amount of water relative to body mass.

Endurance स्पोर्ट्स

Marathon runners are susceptible to water intoxication if they drink too much while running. This is caused when sodium levels drop below 135 mmol/L when athletes consume large amounts of fluid. This has been noted to be the result of the encouragement of excessive fluid replacement by various guidelines. This has largely been identified in marathon runners as a dilutional hyponatremia. Medical personnel at marathon events are trained to immediately suspect water intoxication when runners collapse or show signs of confusion.

Overexertion and heat stress

Any activity or situation that promotes heavy sweating can lead to water intoxication when water is consumed to replace lost fluids. Persons working in extreme heat and/or humidity for long periods must take care to drink and eat in ways that help to maintain electrolyte balance. People using drugs such as MDMA ("Ecstasy") may overexert themselves, perspire heavily, and then drink large amounts of water to rehydrate, leading to electrolyte imbalance and water intoxication। Even people who are resting quietly in extreme heat or humidity may run the risk of water intoxication if they drink large amounts of water over short periods for rehydration.

Psychiatric conditions

Psychogenic polydipsia is the psychiatric condition in which patients feel compelled to drink large quantities of water, thus putting them at risk of water intoxication. This condition can be especially dangerous if the patient also exhibits other psychiatric indications (as is often the case), as his or her care-takers might misinterpret the hyponatremic symptoms.

Medical conditions

Many disorders can affect electrolyte balance, especially disorders of the किद्नेय्स Diuretic therapy, mineralocorticoid deficiency, osmotic diuresis (as in the hyperglycemia of uncontrolled diabetes), and the multiple disorders associated with AIDS are other common causes of electrolyte imbalance, although they do not always produce water इन्तोक्सिकाशन।

Iatrogenic

When an unconscious person is being fed intravenously (for example, total parenteral nutrition or via a nasogastric tube) the fluids given must be carefully balanced in composition to match fluids and electrolytes lost. These fluids are typically hypertonic, and so water is often co-administered. If the electrolytes are not monitored (even in an ambulatory patient) either hypernatremia or hyponatremia may result.
Some neurological/psychiatric medications (Oxcarbazepine, among others) have been found to cause hyponatremia in some patients[citation needed]. Patients with diabetes insipidus are particularly vulnerable due to rapid fluid processing.

Treatment

Mild intoxication may remain asymptomatic and require only fluid restriction. In more severe cases, treatment consists of:
Diuretics to increase urination, which are most effective for excess blood volume
Vasopressin receptor अन्तागोनिस्ट्स

प्रेवेंशन

Water intoxication can be prevented if a person's intake of water does not grossly exceed his or her losses,[citation needed]. Healthy kidneys are able to excrete approximately 1 liter of fluid per hour. However, stress (from prolonged physical exertion), as well as disease states, can greatly reduce this amount.
Sports drinks are popular among athletes because they provide electrolytes to support extended exercise. However most sports drinks are hypotonic and do not contain enough electrolytes to balance excessive intake. Additionally, most contain excessive sugars, which predispose to diarrhea. And most omit starches, though starches are superior for achieving hydration.
Water intoxication should not be confused with dehydration, a loss of fluids (with decreased, normal, or increased electrolytes). However, drinking to satisfy one's thirst prevents both conditions .[citation needed

Indicators of safe drinking water

Access to safe drinking water is indicated by the number of people using proper sanitary sources. These improved drinking water sources include household connection, public standpipe, borehole condition, protected dug well, protected spring, and rain water collection. Sources that don't encourage improved drinking water to the same extent as previously mentioned include: unprotected well, unprotected spring, rivers or ponds, vender-provided water, bottled water (consequential of limitations in quantity, not quality of water), and tanker truck water. Access to sanitary water comes hand in hand with access to improved sanitation facilities for excreta. These facilities include connection to public sewer, connection to septic system, pour-flush latrine, and ventilated improved pit लात्रिने Unimproved sanitation facilities are: public or shared latrine, open pit latrine, or bucket लात्रिने

Diarrhea as a major health effect among children

Diarrhoeal diseases cause ninety percent of all deaths of children under five years old in developing countries. Malnutrition, especially protein-energy malnutrition, can decrease the children's resistance to infections, including water-related diarrhoeal diseases. In 2000-2003, 769,000 children under five years old in sub-Saharan Africa died each year from diarrhoeal diseases. As a result of only thirty-six percent of the population in the sub-Saharan region having access to proper means of sanitation, more than 2000 children's lives are lost every day. In south Asia, 683,000 children under five years old died each year from diarrhoeal disease from 2000-2003. During the same time period, in developed countries, 700 children under five years old died from diarrhoeal disease. Improved water supply reduces diarrhea morbidity by twenty-five percent and improvements in drinking water through proper storage in the home and chlorination reduces diarrhea episodes by thirty-nine परसेंट

Plans to improve availability of drinking water

One of the Millennium Development Goals (MDGs) set by the UN includes environmental sustainability. In 2004, only forty-two percent of people in rural areas had access to clean water. Sixty-three percent of the population in sub-Saharan Africa lacked access to basic sanitation facilities (hardly down from the sixty-eight percent in 1990). The effects of climate change add more distress to sub-Saharan Africa. The Intergovernmental Panel on Climate Change estimates that 75-250 million people will have to cope with additional limitations to water access. The results could be terrible for the livelihoods of the disadvantaged and rural economies. Currently the UN is not on schedule with their plans and estimates that their intended goal will not be reached by २०१५

Requirements

Water is necessary for most life on Earth. Humans can survive for several weeks without food, but for only a few days without water. The exact amount of water a human needs is highly individual, as it depends on the condition of the subject, the amount of physical exercise, and on the environmental temperature and humidity. In the US, the reference daily intake (RDI) for water is 3.7 litres per day for human males older than 18, and 2.7 litres for human females older than 18 including water contained in food, beverages, and drinking water. It is a common misconception that everyone should drink two litres (68 ounces, or about eight 8-oz glasses) of water per day and is not supported by scientific research. Various reviews of all the scientific literature on the topic performed in 2002 and 2008 could not find any solid scientific evidence that recommended drinking eight glasses of water per day. For example, people in hotter climates will require greater water intake than those in cooler climates. An individual's thirst provides a better guide for how much water they require rather than a specific, fixed number. A more flexible guideline is that a normal person should urinate 4 times per day, and the urine should be a light yellow color.
A constant supply is needed to replenish the fluids lost through normal physiological activities, such as respiration, perspiration and urination. Food contributes 0.5 to 1 litre, and the metabolism of protein, fat, and carbohydrates produces another 0.25 to 0.4 litres[, which means that 2 to 3 litres of water for men and 1 to 2 litres of water for women should be taken in as fluid in order to meet the RDI. In terms of mineral nutrients intake, it is unclear what the drinking water contribution is. However, inorganic minerals generally enter surface water and ground water via storm water runoff or through the Earth's crust. Treatment processes also lead to the presence of some mineral nutrients. Examples include fluoride, calcium, zinc, manganese, phosphate, and sodium compounds. Water generated from the biochemical metabolism of nutrients provides a significant proportion of the daily water requirements for some and desert animals, but provides only a small fraction of a human's necessary intake. There are a variety of trace elements present in virtually all potable water, some of which play a role in metabolism. For example sodium, potassium and chloride are common chemicals found in small quantities in most waters, and these elements play a role (not necessarily major) in body metabolism. Other elements such as fluoride, while beneficial in low concentrations, can cause dental problems and other issues when present at high levels. Water is essential for the growth and maintenance of our bodies, as it is involved in a number of biological processes.
Because in general, RDI values incorporate a safety margin to account for individual variations, it does not mean that this amount is necessary for every person.[citation needed] Profuse sweating can increase the need for electrolyte (salt) replacement. Water इन्तोक्सिकाशन (which results in hyponatremia), the process of consuming too much water too quickly, can be fatal.
The human kidneys will normally adjust to varying levels of water intake. If a person suddenly increases water intake, the kidneys will produce more diluted urine, even if the person did not happen to consume water excessively.[citation needed] The kidneys will require time to adjust to the new water intake level. This can cause someone who drinks a lot of water to become dehydrated more easily than someone who routinely drinks less. Survival classes recommend that someone who expects to be in an environment with little water (such as a desert), not to drink water excessively, but rather to drink gradually decreasing amounts for several days before their trip to accustom the kidneys to making concentrated urine. Not using this method can, and has been known to be fatal