Drink water

 How Much Do You Know 

About Your Drinking Water?

      How much do you really know about the water you 

drink every day? Where does it come from? Is it safe to 

drink? Is a home water treatment system necessary? How 

can drinking water be protected? This publication will begin 

to answer those questions. In addition, it will reference more 

comprehensive University of Nebraska–Lincoln Extension 

publications on each topic covered.

Why is water important for good health?

       Water is an essential part of a healthy balanced diet. Over half of the human body is made up of water. We need water to:

digest food and to absorb nutrients

move our bodies well

get rid of waste products

keep our body at the right temperature

Drinking water also keeps your teeth and mouth healthy.

In most parts of Australia, the tap water contains fluoride. This helps to protect against tooth decay.

Water is also needed for the body to make saliva. You need saliva to wash food away from your teeth. Saliva also helps you:

chew

taste

swallow

Water Is Essential to Life

Water is second to oxygen as being essential for life. 

People can survive days, weeks, or even longer without food, 

but only about four days without water.

The average adult consumes and excretes 2 or more 

quarts of water each day. Some of this water is supplied 

through foods but most is consumed through beverages. It 

is generally recommended that adults consume 6 to 8 cups 

(48 to 64 ounces) of liquids daily. Some beverages, such as 

coffee, tea, soda with caffeine, and alcohol are diuretic and 

increase urine excretion. These beverages, if consumed in 

large quantities, can upset the body water balance. For more 

information, see NebGuide G918, Water: The Nutrient.

What happens when you don't drink enough water?

:  Not drinking enough water can make you very ill. Severe dehydration can lead to dizziness and collapse.

:  If you are showing any signs of dehydration, drink some water straight away. Seek medical advice if you still don't feel better.

:  Older people are at greater risk of dehydration because they naturally feel less thirsty. Their kidneys may also not work as well. Memory problems and not being very mobile can make it harder to stay dehydrated. Certain types of medicines such as diuretics and laxatives can also lead to dehydration.

:  For older people, not drinking enough water over a long period of time can lead to problems such as constipation and confusion.

How much daily total water do you need?

For healthy individuals, the average daily water for men is about 15.5 cups and for women about 11.5 cups. That might mean you need only four to six cups of plain water, depending on other fluid sources such as coffee, tea, juice, fruits, and vegetables.

Best time to drink water

:  Upon waking time :- Drinking a glass of water as soon as you wake up helps kick start your metabolism. 

:  Before meals :- Drinking a glass of water about 30 minutes before a meal helps digestion. 

:  Between meals :- Avoid drinking large amounts of water before or during meals.

:  After exercise :- Drink water after your workout to help your body recover.

:  When you feel thirsty :- Listen to your body and drink water when you feel thirsty to maintain proper hydration. 

:  Before bed :- Be careful not to drink too much water too close to bedtime.

:  When you're sick:- Being sick causes fluid loss, so drink water regularly to prevent dehydration. 

:  During hot weather:- In hot and humid weather, drink more water to keep your self adequately hydrated.

Signs that you are dehydrated and need to drink more water include:

feeling thirsty

dark coloured urine

headaches

dry skin, tongue and mouth

tiredness

irritability

light headedness or fainting

Benefits of drinking water

Water keeps every system in the body functioning properly. The Harvard Medical School Special Health Report 6-Week Plan for Health Eating notes that water has many important jobs, such as:

carrying nutrients and oxygen to your cells

flushing bacteria from your bladder

aiding digestion

preventing constipation

normalizing blood pressure

cushioning joints

protecting organs and tissues

regulating body temperature

maintaining electrolyte (sodium) balance.

How much daily total

Overall health and medications: It's possible to take in too much water if you have certain health conditions, such as thyroid disease or kidney, liver, or heart problems; or if you're taking medications that make you retain water, such as nonsteroidal anti-inflammatory drugs (NSAIDs), opiate pain medications, and some antidepressants.

Age: Older people don't sense thirst as much as they did when they were younger. And that could be a problem if they're on a medication that may cause fluid loss, such as a diuretic.

Getting enough water every day is important for your health. Drinking water can prevent dehydration, a condition that can cause unclear thinking, result in mood change, cause your body to overheat, and lead to constipation and kidney stones.