Water and Wellness| Fundamental element of wellness and care

Water and Wellness|Fundamental element of wellness and care are deeply interconnected and paves a way to balance health,wellness and well-being of human beings.Drinking daily adequate amount of clean and safe drinking water is essential for human existence which is specifically applicable for maintaining perfect health goals in life.In this article I am going to present facts and information regarding water and wellness and how it impacts upon health and well-being.

Water and wellness|Fundamental element of wellness and care

Water and wellness|Fundamental element of wellness and care

We all need water to survive which is why water and wellness|fundamental element of wellness and care.Lao Tzu quoted “Nothing is softer or more flexible than water, yet nothing can resist it.” Water is an essential component of most bodily functions. Our body is composed of about 50 to 75% of water while about 75% of newborn’s body weight accounts for it. Blood plasma, or the liquid part of blood, is about 90% water, and nearly all our bodily systems depends upon water to function effectively. Human body has no other way to store it as reserve and needs fresh supplies every day. It will be apt to say that water is life. A quote by Leonardo da Vinci illustrates this fact by stating “Water is the driving force of all nature.” Similarly, Jacques Yves Cousteau quoted “We forget that the water cycle and the life cycle are one.”Drinking water maintains the balance of body fluids and maintaining our vital body functions by regulating our body temperature, lubricating our joints, necessary for proper digestion, healthy skin and heart. The best source of water is fresh and safe tap water. We all need daily water consumption but still individual daily water intake depends upon our gender, age, pregnancy,illness, climatic season, metabolism, weight, food, beverages or hard drinks consumed and activity levels. A question which comes to everyone’s mind is how much water consumption a day is good enough? For years as a cardinal rule, we have been told to drink at least 8 glasses of water each day when in reality this may not be accurate and appropriate for everyone. A general recommendation by The National Academy of Medicine suggests an adequate intake of daily fluids of about 13 cups and 9 cups for healthy men and women, respectively, with 1 cup equating 8 ounces.[2] This general recommendation for daily water intake may vary individual cases. For example- those with smaller body sizes will need lower water intake while those who are exposed to very hot climate or physically active like sportsmen, athletes, dancers etc may require higher water amounts. So, this recommendation is not precise for daily usage but a generic guideline. Hence, consuming less water than the recommended level will not compromise one’s optimal health because each person’s fluid needs vary, even the day to day-based water intake varies because of several factors. Also, it is worth remembering that 20% of our water intake comes from water rich foods and fruits, for instance: melons,oranges,tomatoes,strawberries, celery, berries, lettuce, leafy green vegetables, summer squash, cucumbers, bell peppers etc along with beverages like milk, tea, coffee and so on.

The following chart is a guide for daily water intake based on age group from the National Academy of Medicine [3]:

Age	Daily Adequate Intake
1-3 years	4 cups, or 32 ounces
4-8 years	5 cups, or 40 ounces
9-13 years	7-8 cups, or 56-64 ounces
14-18 years	8-11 cups, or 64-88 ounces
men, 19 and older	13 cups, or 104 ounces
women, 19 and older	9 cups, or 72 ounces
pregnant women	10 cups, or 80 ounces
breastfeeding women	13 cups, or 104 ounces

Another question which comes to mind is 

How much water is enough per day for a specific individual? To have an approximation of water intake regarding individual water intake requirement based on body weight, U.S News and world report states calculation formula.

Formula based on someone’s body weight Body is: [3] weight X 0.5 = oz. of water per day.

Example:200 lbs. X 0.5 = 100 oz. of water per day. So, as depicted through result of example, the equation tells to take half the body weight, and drink that amount in ounces of water which means that an individual should be drinking more than 12 glasses of water and not the generic eight glasses. Also, water intake depends upon individual’s routine exercise session. Hence, another  question which arrives in mind is how much water should be taken by someone who is doing  daily exercise? To answer it, the American college of sports medicine recommends adding 12 ounces of water to one’s daily intake for every 30 minutes someone plans to exercise.[1]

Water intake also depends upon individual routine exercise. Hence, equation would be different in such case.

Formula based on one’s exercise duration is as mentioned below : [1]

Previous result + (x minutes of exercise X 12 oz.= oz. of water per day (divided by 30 minutes )

 Example: 100+( 60minutes exercise X 12 oz.=124 oz. per day

                             (30 minutes )

                                

Benefits of drinking water

Following listed are the benefits associated with optimal daily water intake:

• Many studies done shows that staying well hydrated contributes to healthy heart which otherwise would be compromised and is a risk factor for having heart failure.
• Kidney health depends upon optimal water consumption because they remove extra fluid and waste from body and maintain the balance of water, salt and minerals. Water helps dissolve minerals and nutrients and remove waste products. In absence of optimal water level, minerals and nutrients build up in the kidneys and accrete as stones. This issue can lead to chronic kidney disease and kidney failure.However,consuming proper water amount retains healthy kidneys and efficient functioning of them.
• Brain health is strongly influenced by our hydration status. Many studies have shown that even mild dehydration can impair several aspects of brain functions. It is indicated by several researches that found dehydration can lead to frequent headache, impaired mood, increased feeling of anxiety, fatigue, detrimental to memory and concentration.
• Skin health is directly related to adequate water intake. The collagen found in skin which supports its health is about 60% water by weight, so enough water intake will help to keep this protein plump and promotes soft, supple, hydrated, lustrous, clear and youthful skin and prevents premature aging.
• Researches done have found that optimal water intake regimen can impact body weight maintenance. Water contains no calories and can help the body feel full to avert cravings. Selecting water instead of sugary drinks can work wonders for avoiding extra calories which will assist weight control.
• Drinking adequate water daily  helps to maintain a healthy blood consistency and keep blood pressure numbers within the recommended ranges.
• Digestive health is dependent upon proper water intake daily. Water helps form the saliva which is required to help break down food as we consume it and water is essential for proper intestinal function as well as it dilutes stomach acid and helps bulk up food waste and move it through the body more easily. In absence of adequate water, our body will suffer with symptoms like heartburn, stomach ulcers, constipation.
• Water intake helps as energy booster by keeping the body and mind energised and alert. Many studies suggested that daily adequate water intake helps enhance energy to improve athletic performance.
• Adequate water intake maintains healthy joints and muscles. The synovial fluid which lubricates joints is primarily made of water and helps to keep joints flexible by easing friction and reducing the impact on joints. Muscles are made of approximately 15-20% water. To help  muscles function effectively, they should remain hydrated. When  body is dehydrated, muscles are unable to contract correctly. Therefore, keeping oneself properly hydrated will result in well lubricated joints and muscles which will benefit musculoskeletal health.

 

 Few tips to aid drinking more water are as follows:

• Add to your plain water, a squeeze or slice of lemon or lime,or some strawberries or mint leaves to add variety and taste to your water.
• Always keep handy a bottle or glass of water or carry your bottle with yourself.
• If calorie conscious then choose non-caloric beverages or water.
• Have some beverage with every meal or snacks.
• Eat more fruits and vegetables because their high-water content adds to hydration levels.

All things considered, to counter dehydration, drink fluids gradually, throughout the day based upon your individual needs and with consideration of other factors. Sufficient and daily water consumption is a sure shot way to wellness. We must remain mindful to reap water’s  maximum benefits to remain in our wholesome health and well-being.

FAQ 

Q1. What are the 5 elements of wellness?

Answer. Physical, emotional, social, spiritual, and intellectual are the 5 elements of wellness essential to be well and none of them should be neglected.

Q2.What are 8 elements of wellness?

Answer. Physical,emotional, occupational, intellectual, financial, social, spiritual and environmental elements which are interconnected to build upon wellness.

Q3. What are key elements of wellness?

Answer. Nutritional/physical, emotional, social, spiritual, intellectual, financial, occupational and environmental wellness are the key elements to maintain wellness.

Q4.What are 7 elements of wellness examples?

Answer.Physical, mental,social, financial, spiritual, environmental, and vocational are interconnected.If one dimension of our well-being  is affected the other dimensions get imbalanced.

 

Also Read:

References

[1].Casa, Douglas, Clarkson, Priscilla and Roberts, William (2005). American College of Sports Medicine Roundtable on Hydration and Physical Activity: Consensus Statements, American College of Sports Medicine. Retrieved from-at http://www.acsm.org/docs/publications/Roundtable%20on%20Hydration%20and%20Physical%20Activity.pdf?sfvrsn=0.

[2].The National Academy of Sciences. Dietary References Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Accessed from- https://www.nap.edu/read/10925/chapter/6#102

[3]. Elkaim, Yuri (2013, September 13). “The Truth About How Much Water You Should Really Drink,” U.S. News & World Report. Retrieved at http://health.usnews.com/health-news/blogs/eat-run/2013/09/13/the-truth-about-how-much-water-you-should-really-drink.