Water.....the key of life! Part 1

It is colourless and tasteless, yet it has been characterized as the "key to life", which is necessary in all the biochemical processes that take place in our body. In short, water is not only for quenching thirst but also plays a vital role in the smooth functioning of our body. It is estimated that, on average, 65-70% of the total body weight consists of water.

Almost 2/3 of the water is in the intracellular domain, while the remaining 1/3 is in the extracellular, as liquid plasma and interstitial fluids. It is the primary structural component of cytoplasm, the fundamental cellular component of all living organisms.

The amount of water varies considerably between body organs as we see a classic product between fat and muscle tissue. The fat and muscle areas are found in percentages of approximately 10 and 75%, respectively, which explains why a person with more weight and fat will present a lower percentage of water in his body compared to a person with increased muscle mass.

Water, as you understand, is vital for the most basic functions in terms of physiology because it acts as a medium to support many metabolic reactions, such as:

• Water is the primary structural component of blood, which in turn is the most critical transporter of oxygen, nutrients, hormones and other substances in cells for their functions, as well as waste products of metabolism from cells to some organs, such as lungs and kidneys , to be then eliminated from the body.

• It protects vital tissues such as the spinal cord and brain.

• It is the solvent that helps eliminate soluble metabolic waste from the kidneys through the urine.

• It ensures the regulation of body temperature as it is the main component of sweat and, through its evaporation from the skin's surface, helps to eliminate excess body heat.

• It is essential to control the body's osmotic pressure and maintain the ideal balance between water and electrolytes. Any significant change in electrolyte concentration can adversely affect cellular functions. It must also contain a small number of mineral salts because pure water without dissolved salts in it is harmful to the body due to the high permeability of the cells. For this reason, sea fish die when transferred to fresh water, and freshwater fish die as soon as they are placed in distilled water because when this happens, their body undergoes hemolysis (destruction of red blood cells).

• Regulates and stabilizes the body's pH.

• It prevents the systematization of inflammations.

Water, too, is essential for the functioning of the senses. Sound waves are carried through the fluid in the inner part of the ear. The fluid of the eyeball participates in the process of reflecting light for good vision. For the senses of taste and smell to work, food must be dissolved in water.

Also, the use of water contributes significantly:

• It strengthens the immune system.

• It helps to break down and eliminate toxins from the body.

• It improves the quality of the skin by keeping it hydrated.

• It improves digestion by creating gastric juices and actively helps with constipation.

• It improves mood and boosts energy.

Looking at it broadly, we can see it through the body itself, starting from the cells and continuing to the rest of the body.

• In the cells

Water contributes significantly to the life and reproduction of cells. It is the primary means of transporting nutrients (carbohydrates, amino acids, vitamins, minerals, trace elements) to the cells and, by extension, to the body's organs. At the same time, it is also a means of removing toxic and useless substances.

• In the blood

Water is an essential component of blood, which carries oxygen and nutrients, while at the same time, it contributes to eliminating harmful and useless substances from our bodies. It also helps maintain blood volume, thus maintaining body energy.

• On the tissues

It is a natural lubricant, contributing to the good functioning of muscles and joints. In addition, it ensures the absorption of shocks, for example, from falls or even from simple daily activities (e.g. walking), protecting sensitive areas such as the brain and eyes.

• The human brain

Is made up of an impressive 75% water, but surprisingly it cannot store the water it uses. Therefore, the brain requires a constant fluid flow to perform every conscious function, including short-term and long-term memory retention.

So if we deprive our brain of water, our cells can't function, affecting the brain's ability to maintain focus. Even a small percentage of dehydration, e.g. of the order of 2%, increases the feeling of fatigue and negatively affects our mood and ability to concentrate.

The brain's production of hormones and neurotransmitters is almost entirely dependent on the water available to the brain.

• In the Kidneys

It is important for the functioning of the kidneys since without it, the kidneys cannot "do their job", i.e. to help eliminate toxins and waste products resulting from the metabolic process. Consuming more fluids increases the volume of urine that passes through the kidneys, which dilutes the concentration of metals so that they are less likely to crystallize and form masses, the so-called "stones".

• In the digestive tract

Water is a significant component of digestive fluids, so it helps the digestion of food. It facilitates the passage of food through the gastrointestinal tract and contributes to better absorption of nutrients. Finally, it helps to excrete undigested substances from the large intestine. Many studies associate low water intake with a greater risk of constipation. Therefore, drinking more fluids can positively contribute to bowel motility.

• On the skin

Usually, when we hear the words water and hydration, the first thing that comes to mind is glowing skin. Our skin is kept elastic and healthy thanks to the water we drink. Therefore, it has a vital role in adequately functioning skin cells. When the skin is dehydrated, the cells are destroyed, and the skin loses its elasticity and firmness. The skin becomes duller and duller, making the signs of ageing easier to show. In particular, water contributes to strengthening the skin's density while at the same time directly increasing the blood circulation in the skin.

• In Temperature Maintenance

Water is the primary means for our body to keep its temperature constant, regardless of the external environment. Sweat, which consists mainly of water and which we hate so much, helps to reduce our body temperature, especially on hot days of the year or when we strain our bodies due to exercise or work. It is, therefore, important in these cases to replace our extra fluid losses.

• In Diet

Water is essential in the diet since eating it promotes the feeling of satiety. In addition, meeting your fluid needs contributes to the better functioning of the metabolism.

• In Pregnancy And Breastfeeding

Water needs during pregnancy increase significantly, mainly due to the increased loss and the change in the composition of the woman's body (e.g. amniotic fluid). When it comes to the breastfeeding period, the needs are even more significant since fluid losses from milk production need to be covered.

What effects does the lack of water have on the body - dehydration?

Dehydration is the significant reduction of the total amount of water in the body, increases the feeling of fatigue and reduces the ability to concentrate, prevents the proper functioning of the kidneys and makes it difficult to digest food.

It also results in the reduction of electrolytes and the necessary components for metabolism at the cellular level. Even mild dehydration of 2% can cause symptoms such as dizziness, fatigue, headache, dry mouth and muscle weakness, mainly due to the electrolyte imbalance (sodium, potassium and calcium). In advanced degrees of dehydration, muscle weakness, convulsions, and even death can occur.

Dehydration, too, is one of the most critical factors leading to obesity. When the body is thirsty, it is already dehydrated. You can drink a lot of fluids or consume foods rich in water, especially refreshing drinks and soft drinks, so you get extra calories that the body doesn't need, which contributes to weight gain.

You must drink water before you are thirsty! The feeling of thirst is a late indicator of dehydration that occurs when the cells suffer from a lack of fluids.

Diseases with chronic dehydration

• Arterial hypertension

• Articles

• Osteoporosis

• Stomach and duodenal ulcer

• Hormonal disorders

• Migraines

• Skin diseases

• Cancer

• Diabetes and many other conditions.

The problems are aggravated by consuming sugar, sweets, alcohol, coffee, and soft drinks that dehydrate the body even more.

The right drinking water

It must be clear, colourless, odourless, and cool (temperature 7 – 11 degrees Celsius) and contain a small amount of mineral salts (0.5 g per litre) because pure water without dissolved salts is harmful to the body due to the high proliferation of the cells.

This is why marine fish die when transferred to fresh water, and freshwater fish die as soon as they are placed in distilled water because the red blood cells are destroyed (hemolysis). Drinking water contains dissolved oxygen, nitrogen, carbon dioxide, minimal traces of organic substances, and plant microorganisms.

The chemical composition of seawater

Ocean water is a complex solution that contains all the elements found on earth, even in traces. However, only six elements make up 99% of all dissolved substances. These elements are chlorine, sodium, sulfur (in the form of SO4), magnesium, calcium and potassium.

Ions are continuously added to seawater from two primary sources: rivers containing the dissolved products of chemical weathering of rocks and volcanic activity (surface & underwater).

River water does not contain the same ratio of elements as the sea. It has a much higher amount of carbonate, calcite, silicate and sulfate ions, but their total amount is much less than seawater.

Volcanic activity is responsible for enriching the oceans with elements. Hydrochloric or sulfuric acid formation in lakes formed in volcanic craters is known, as well as the invocation during eruptions of enormous amounts of chlorine and sulfate.

Oceanographers consider the oceans to be well-mixed and in a steady state. As much of an element is added, the same amount is removed.

Nutritional tip 1

Along with the dried fruits, always drink a glass of water to supplement what has been removed from the fruits and gain additional nutritional fullness!

There are a few more important things to mention about hydration, but they affect a smaller number of people:

1. The thirst reflex weakens with age, so the elderly are at increased risk for dehydration.

2. Excessive thirst and diuresis are warning signs of diabetes mellitus.

3. Those involved in vigorous, prolonged exercise or dry and hot areas need more fluids to hydrate adequately.

4. When you sweat a lot, along with fluids, you need to replenish sodium and potassium to avoid hyponatremia.

Nutritional tip 2

A general rule is if you go to the toilet often and your urine is light in colour, and everything is probably fine! See the colour changes in the urine based on the image below.

Clear colour = Overhydration, no more water.

Light yellow colour = The best form of hydration.

Vibrant yellow colour = Good hydration.

Orange colour = Slight dehydration, time for water.

Deep orange colour = Dehydration, water with electrolyte supplement immediately.