Did you know? About 60% of the human body is made of water.
Characteristics of Water
Water is made of two hydrogen atoms and one oxygen atom (H2O). At room temperature, it is a tasteless and odorless liquid. While water looks colorless in small amounts, it is actually blue because it absorbs some red light.
A water molecule has a simple structure, but has unique properties that make life possible. Scientists believe that the first living things appeared in the oceans almost four billion years ago. On Earth, water is found in its gaseous, liquid, and solid states. Becasue ot its ability to form hydrogen bonds, water is a great solvent and adheres to itself. So, no matter who, what, and where you are, all organisms require water to live.
Water in You
Body water is divided into two main components: intracellular (inside of cells) and extracellular (outside of cells). The majority of the body’s fluids reside within cells. The extracellular fluid is further divided into interstitial fluid (around cells and tissues), intravascular fluid (blood plasma), and transcellular fluids, which are found in the cerebrospinal and gastrointestinal systems. These fluids are mostly water but also contain proteins, electrolytes, and other solutes essential for normal bodily function. Water is involved in many bodily functions, including regulating body temperature; lubricating and cushioning joints; protecting sensitive tissues, such as the spinal cord; aiding in digestion; and removing waste through urination, perspiration, and defecation.
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Getting Adequate Hydration
Since every bodily system depends on water, daily intake matters. People normally lose about 9 to 12 cups every day from breathing, digesting, and waste removal. However, the amount of fluids required depends on your age, health, and other factors, but in general, men should consume at least 13 to 15.5 cups, and women should consume at least 9 to 11.5 cups. When consuming a balanced diet, about 20% of total water intake can come from water-rich foods such as leafy greens, melons, squash, berries, and celery.
Hydration Tips
Water is an excellent sugar-free, calorie-free choice. Here are simple ways to drink more:
- Carry a reusable water bottle. It keeps water handy and reduces single-use plastic for a healthier you and planet.
- Order water when eating out.
- Serve water with every meal.
- Make infused water: add crushed berries, sliced cucumber or citrus, fresh mint, peeled ginger, or a little zest to a glass or pitcher.
- For a bubbly option, add a splash of 100% fruit juice to 12 oz sparkling water.
- Choose other low- or no-calorie beverages like black coffee, unsweetened tea, or seltzer.
- Dilute 100% fruit juice or low-sodium vegetable juice. Try mixing different juices for unique, custom flavors!
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