Water – a vital Component of the Human Body

For almost each one of us, Water is the most easily accessible resource on earth which is why we often take it for granted. Although much has been talked about the importance of H2O, very few are aware about the exact role that water plays in the human body.

Did you know…?

A human being can survive for a couple of weeks without food but cannot live for more than 7 days in the absence of water. Approximately 60 to 75% of our body mass is water. 70% of our brain, 80% of our blood and almost 90% of our lungs comprises of water. There is no better health drink than Water because it is fat-free with zero cholesterol and no calories.

During summer, people tend to sweat a lot whereby they lose vital minerals which have to be replaced; otherwise the body may experience heat exhaustion and cramps. An adult loses about 2 ½ litres of water every day through normal bodily functions. Keeping the body sufficiently hydrated at all times is the No.1 health advice, although do not go overboard with it. Hyponatremia is a condition that is triggered by over hydration of the body, which causes the sodium in your body to become diluted. This triggers a substantial increase in the water levels of the body which ultimately results in swollen cells. To know more about this condition, visit:

This makes one wonder about the body’s daily requirement of water – How much water should we drink in a day?

Experts state that it is important to change your water consumption habits as per the season. Your body weight and lifestyle choices also play an important role in determining your water intake. In general, 6 to 8 glasses of water intake is recommended per day. Keeping your body sufficiently hydrated on a daily basis can help you:

• Lose weight
• Feel energized
• Keep Constipation & Urinary Tract Infection at bay
• Prevent Kidney stones
• Get glowing skin
• Relieve Headaches

Here’s an important piece of information for all you Fitness Freaks – Working out in warm weather could trigger a significant amount of water loss in the form of sweat. It is therefore important to keep sipping water once in every 15 minutes so as to regulate the body temperature and promote muscle recovery. Make sure that you consume at least 500ml of water for every hour of workout

Water is responsible for carrying out multiple functions of the body. Let’s take a look at some of the most important ones:

• Promotes cell life
• Flushes out harmful toxins from the human body through urine & faeces
• Plays an important role in the biochemical break-down of food
• Regulates body temperature
• Acts as a natural lubricant for the joints
• Aids digestion

Water consumption is not the only way of contributing to the body’s daily fluid needs. Tea, Coffee, Juice, Milk, Fruits and Vegetables too contain a certain percentage of water which can benefit the body. Now that we’ve figured out how water plays an important role in our physiology, it is equally essential to ensure that you drink only fresh water that is free of contaminants. Water is one of the most precious resources of our planet. Use it sparingly in your day-to-day life and don’t forget to take a few extra sips during summer.

Sweltering heat in our environment has already started to take its toll on stray animals; it’s only a matter of time before it affects the human health. One of the biggest health threats of this season is dehydration & heat exhaustion. Both these ailments are closely linked to each other and triggered by excess body heat. Summer is not the time to savor foods that generate heat in the body. If you want to keep summer ailments at bay, it is important to follow a diet plan that caters to your physical needs.

Beat the heat and keep your body cool by making smart food choices:

Watermelon – This delicious, juicy fruit has 95% water content. A bowl full of watermelon cubes works like a charm on hot sunny days but avoid having these at the roadside vendors.

Curd – A powerhouse of protein, Curd can be used for preparing several summer drinks like buttermilk, lassi, chaas, flavored yoghurt etc. It gives your stomach, a cooling sensation and equips the body with essential Probiotics, vitamins and minerals that are often lost due to excessive perspiration

Nimbu pani – During summer, the body tends to lose vital minerals through sweat. These minerals have to be replaced; otherwise the body may experience heat exhaustion and cramps. The very famous ‘Nimbu-paani’ is an ideal summer drink.

Coconut water – Natural electrolytes in Coconut water benefits the body by replacing the fluid loss and what’s more… it is fat-free and has a refreshing taste which makes it the perfect beverage for summer season.

Green Tea – Many of us are addicted to caffeinated drinks like tea & coffee but what’s alarming is the fact that if these beverages are consumed in excess during summer, it can trigger dehydration and hormonal imbalance, paving way for several ailments. Opt for green tea instead. It contains powerful antioxidants that can neutralize cellular damage caused by the sun’s rays.

Cardamom – One of the most popular Indian spices, Cardamom has excellent detoxifying properties that are known to keep the body cool from within even during the hottest weather conditions

Radish – This nutritious vegetable is loaded with potassium, Vitamin B6, riboflavin, folic acid, magnesium, calcium and copper. Radish also contains antioxidants that tones down the body heat and prevents heat stress.

Cucumber – 96% of this veggie is water which makes it the perfect summer food to prevent dehydration. The good news here is that you can incorporate cucumbers in your diet regime in multiple ways. Tuck it in your sandwich, add it to your salad plate or simply have it plain with a dash of salt & pepper. Cucumber juice and soups are healthy too

Sugarcane Juice – Enriched with calcium, magnesium, potassium, iron, and manganese, sugarcane juice helps in replenishing the lost electrolytes & water. Although sweet tasting, sugarcane juice has a low glycaemic index as compared to artificial sweeteners which makes it an apt energy drink for Diabetics

Melons belong to the same family as cucumbers and squash. Owing to its high electrolyte content, this delicious fruit is known to keep the body temperature cool and sufficiently hydrated at all times.

Green vegetables like spinach, broccoli, peas, lemon, gourds etc have approximately 75% of water content. In addition to supplying the body with plenty of macro & micro nutrients, these vegetables also improve immunity and promote overall health.

Exams are finally done with and as parents, this is the perfect time to plan a summer vacation but wait…. Aren’t you forgetting something …?

Before packing your favorite outfit and additional accessories, take a minute and give some thought to stuffing a few summer safety essentials which could be much more useful for a happy journey.

A mouth-watering dish can be put together by using several ingredients; similarly a great summer vacation too can be arranged only after taking many factors into consideration. While travelling it is very important to ensure that you & your family take all necessary health precautions in order to avoid any unpleasant incidents that may arise during the trip.

• Drink Water – Always stay hydrated while travelling. Make sure you keep a bottle of water handy. Drink boiled water or opt for packaged mineral water that is purchased from an authentic store. Some packaged water could also be tampered therefore take necessary precautions to avoid unwanted health issues.
• You can never be safe from food borne infection because they are everywhere. By making smart food choices, you can keep such illnesses at bay. Roadside vendors and Restaurant food could be prepared in unhygienic conditions paving way for bacteria to enter your body. Be very selective while ordering food from various eatery hang outs. Non-vegetarian food should be consumed in moderation as such eatables could easily decay due to poor storage facility at certain restaurants. Some sea foods are known to spread hepatitis and other food-borne diseases
• If you are travelling with kids and/or senior citizens, do not forget to carry their medications. Also keep your doctor’s phone number handy, just in case you need some important medical advice during an emergency. Accompanying a safety box that includes antiseptic liquid/lotion, Band-Aid, medicated cotton, cough syrup, prescription meds and such important items could prove to be very helpful in time of sudden medical emergency. Keep healthy snacks handy to satisfy those untimely hunger pangs.
• While heading to beaches or outdoor locales, (where you may have to endure constant sun exposure) always apply a sunscreen and protect your eyes by wearing sunglasses. Also keep your hair tied up and cover it up with a scarf or hat. Direct exposure to UV rays from the sun could not only damage the skin but also leave a negative impact on your hair. Prevent Heat exhaustion by sipping water every few minutes.
• It is always recommended to be up to date with your routine vaccinations so as to protect yourself from infections and outbreaks that may be prevalent in certain parts of the country. In order to get vaccinated, get in touch with your general physician or visit: https://www.kokilabenhospital.com/ to know more about Travel Vaccinations.
• If you are planning to indulge in strenuous physical activities or sports, make sure to not over exert yourself by pushing the body above its limits. Extreme physical exertion without sufficient amount of rest can have a negative impact on the body, making you feel sick and lethargic. Also maintain your energy levels by limiting the intake of calorific/fat/sugar laden foods. Keep your alcohol intake to bare minimum.
• Do not compromise on your sleep and maintain a high level of personal hygiene. Go slow on your smoking habits

As you chill out & relax at a fun trip, these important tips will ensure the safety of your loved ones give you peace of mind Have a Happy Journey!