Guidelines for Proper Water intake and daily nutrition summary

The best Guidelines for Proper Water intake and daily nutrition summary for all.  

 

Importance of water

By weight, water constitutes approximately 45-60% of the human body. Water provides a medium for biochemical reactions as well as transport and exchange of nutrients, metabolic by-products, gases, and heat. Therefore, any small change in water content in our body may cause changes in a biochemical reaction dependent on water. Acute water loss, i.e., dehydration may bring many health complications.

Sufficient water intake is necessary for healthy kidneys. Inadequate water intake increases the concentration of urine and thus contributes to stones formation as well as the growth of germs infections. The best way to avoid these complications is to keep urine sufficiently dilute by drinking sufficient water throughout the day.

One the body loses water through perspiration and respiration. Depending upon intensity and duration of exercise or outside temperature, a person may lose between 1-3 liters of water per hour (i.e., approximately 1-3 kg of body weight). Any intense exercise beyond one hour will thus interfere with the cooling function of the body and will affect a person’s performance. A marathon runner may lose even up-to 4.5 liters of water during 2½-3 hrs. of race. This loss cannot be compensated during the race and there will be a huge deficit of water intake. It is, therefore, important to hydrate one’s body before, during, and after any prolonged exercise.

Guidelines for adequate hydration:

(i) Don’t wait for thirst. The feeling of thirst lags behind your body’s need for water. Therefore, without waiting for thirst, drink sufficient amount of water in a day. The color of your urine is a good indicator of your body’s hydration. It should always be clear or pale; if it is yellowish, it may be indicative of under-hydration.

(ii) Cold water (4-5 0 C) is absorbed faster in your system. However, during cold day warm water will make you more comfortable.

(iii) On higher altitudes, where it is dry, drink more water.

(iv) Avoid coffee, tea, cola, alcohol. These are diuretics (diuretics cause the body to eliminate water and thus dehydrate it). It is a good idea to drink a glass of water before drinking tea or coffee.

(v) During an exercise of a longer duration (beyond 1 hour), drink (100-150 ml) every 15-20 minutes. But never ‘overdrink’.

(vi) Sugar-and-electrolyte solutions can be taken during prolonged exercise, but they should be sufficiently diluted. It should be a hypotonic solution with a lower osmotic pressure than that of the body’s fluids. If the solution is too concentrated, it will not be absorbed by the body and can lead to gastric distress. Taking glucose in dry powder form is not a good practice.

Hyponatremia (water intoxication)

It is good to hydrate oneself at regular intervals during an exercise of long duration. But too much water intake has its own hazards. Over drinking may lead to hyponatremia (loss of sodium). This happens as too much of water ingestion dilutes sodium contents in blood. Acute sodium deficiency may result in heat exhaustion and cardiovascular collapse.

Summary of the Daily Nutrition –

Nothing is as confusing as the subject of nutrition. Don’t get confused. Be practical. Eat whatever you have been eating and enjoying so far. Just keep following points in your mind regarding your diet –

(i) Proportion of daily calories should approximately follow this formula – 60% from carbohydrates, 20% from protein and 20% from fats.

(ii) Avoid processed, tinned food (which are high in sugar, salts, and low in fibers). Prefer natural, seasonal, fresh, fibrous food.

(iii) Follow the Food Guide Pyramid.

(iv) Reduce your salt intake. Excess salt adds to high blood pressure. It also adds to overall body weight by retaining more water in the body.

(v) Include nuts in your diet.

(vi) Eat sprouts of Bengal gram, moong, soybeans, etc. They are filled with enzymes, protein, complex carbohydrates, fiber, vitamins, and minerals. Sprouts also contain antioxidants and protect us from the on-going effects of aging.

(vii) Cut down on sugar.

(viii) Cut down on saturated fats. Prefer a low-fat diet.

(ix) Avoid overeating. Eat 4-5 small meals instead of throughout the day.

(x) Be happy while eating your food.

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