Water: Why It’s Essential for Life

Water is the foundation of our health. But why is it so vital, and how does our body process it? In this article, you'll learn why water is crucial, how much you should drink, and how your body utilises it.

Table of Contents

Why is Water Important for Physical Health?

Water is essential for our health and survival. It plays a vital role in almost every bodily function: transporting nutrients and oxygen to cells, aiding digestion and waste elimination, regulating body temperature, and lubricating joints. It also keeps the skin healthy and helps maintain a stable blood volume. Without adequate water intake, these critical processes can't function optimally, leading to dehydration.

How Much Water Should You Drink Daily?

The German Nutrition Society (DGE) recommends that adults drink about 1.5 to 2 litres of water daily, depending on factors like temperature, physical activity, and individual water loss. It's important to consume water throughout the day. About one-third of your water needs are estimated to be met through solid foods, with the rest coming from beverages. Studies show that actual water requirements can vary based on age, gender, and physical activity, so it's crucial to listen to your body and drink more when needed.

When Should You Drink More Water?

Your water needs increase during the summer months as your body sweats more and loses more fluid. Even in winter, when fluid loss is less apparent, dry indoor air can increase your need for water. You should also drink more water if your meals are high in salt. It's important to pay attention to your body's signals and drink more water as needed.

What Are the Symptoms of Dehydration or Overhydration?

Dehydration can manifest through symptoms like headaches, dizziness, dry skin, and dark urine. Overhydration, or consuming too much water, can lead to a dangerous condition called hyponatraemia, where sodium levels in the blood become too low. Symptoms include nausea, headaches, and in severe cases, seizures.

Hunger or Thirst—How to Tell the Difference?

Hunger and thirst are often difficult to distinguish because both are controlled by the hypothalamus, which sends similar signals for both needs. However, there is a difference in how the symptoms present themselves: hunger often comes with a growling stomach, while thirst is usually marked by dry mouth, a feeling of dehydration, or headaches. A simple trick if you're unsure: drink a glass of water and wait a few minutes—this will often reveal whether you're truly hungry or just thirsty.

How Does the Body Process Water?

Once water is consumed, it enters the digestive tract, where it is absorbed and enters the bloodstream. The blood carries the water to the cells and organs that need it. After the water is transported to the cells and organs, any excess is filtered by the kidneys. The kidneys play a crucial role in regulating the body's water balance by filtering the blood through a network of tiny filters called nephrons. The water, along with waste products and excess electrolytes, is processed into urine and eventually excreted through the urinary tract. This process helps maintain the body's fluid balance.

How the body processes water
How the body processes water

Best Practices for Ensuring Daily Water Intake

To meet the recommended daily water intake, drink regularly even if you don't feel thirsty. Water-rich foods like cucumbers, melons, and soups can also contribute to your fluid intake. Carrying a water bottle and drinking at set times, such as before, during, or after meals, can help ensure you meet your daily needs.

At a Glance

  • 01.

    Water is essential for our health. It supports numerous bodily functions and contributes significantly to our well-being.

  • 02.

    Once water is consumed, it is absorbed in the digestive tract, transported by the bloodstream to cells and organs, and eventually filtered by the kidneys and excreted as urine.

  • 03.

    Make sure to drink enough water daily, especially during warmer months or increased physical activity. The German Nutrition Society (DGE) recommends that adults consume about 1.5 to 2 litres of water per day.

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Immune System

1: Copper, folate, selenium, zinc, and vitamins A, B12, B6, and C contribute to the normal function of the immune system.

Metabolism

2: Vitamins C, B6 and B12, as well as thiamine, riboflavin, niacin, biotin, pantothenic acid, calcium, phosphorus, copper, and manganese contribute to normal energy-yielding metabolism. Biotin, zinc, and chromium contribute to normal macronutrient metabolism. Vitamin A and riboflavin contribute to normal metabolism of iron. Zinc contributes to normal acid-base metabolism.

Healthy Cells

3: Vitamins E and C, as well as riboflavin, zinc, copper, manganese and selenium, contribute to the protection of cells from oxidative stress. Zinc contributes to normal DNA synthesis. Phosphorus contributes to normal function of cell membranes.

Mental Performance; Mental Focus; Nervous System; Psychological Function

4: Vitamins C, B6, B12, riboflavin, niacin, pantothenic acid and folic acid contribute to the reduction of tiredness and fatigue. Pantothenic acid contributes to normal mental performance. Zinc contributes to normal cognitive function. Vitamins C, B6, B12, thiamine, riboflavin, niacin, biotin, and copper contribute to normal functioning of the nervous system. Thiamine, niacin, vitamin B6, vitamin B12, biotin, folate, and vitamin C in AG1 contribute to normal psychological function.

Healthy bones

5: Calcium contributes to the maintenance of normal bones. Protein, phosphorus, zinc, and manganese contribute to the maintenance of normal bones. Vitamin C contributes to normal collagen formation for the normal function of bones.

Cardiovascular System

6: Thiamine contributes to the normal function of the heart. Vitamins B6 and B12 contribute to normal red blood cell formation. Vitamin C contributes to normal collagen formation for the normal function of blood vessels.

Skin, hair, nails

7: Vitamin A, riboflavin, niacin, biotin and zinc contribute to the maintenance of normal skin. Vitamin C contributes to normal collagen formation for the normal function of skin. Biotin, zinc and selenium contribute to the maintenance of normal hair. Copper contributes to normal skin and hair pigmentation and to normal connective tissue. Selenium and zinc contribute to the maintenance of normal nails.

Hormonal Health

8: Vitamin B6 contributes to the regulation of hormonal activity. Pantothenic acid contributes to normal synthesis and metabolism of steroid hormones, vitamin D, and some neurotransmitters. Zinc contributes to the maintenance of normal testosterone levels in the blood. Selenium contributes to normal thyroid function and normal spermatogenesis. Zinc contributes to normal fertility and normal reproduction. Chromium contributes to the maintenance of normal blood glucose levels.

Digestion

9: Calcium contributes to the normal function of digestive enzymes. Biotin contributes to the maintenance of normal mucous membranes (e.g., intestinal mucosa).

Muscles

10: Calcium contributes to normal muscle function. Proteins contribute to the maintenance of muscle mass and an increase in muscle mass.

Healthy eyes

11: Vitamin A, riboflavin and zinc contribute to the maintenance of normal vision.