Essential Nutrients in Water: Healthy Drinking Water and Daily Drinking Routine

87. Water, an essential nutrient

Water is the source of life. Humans need water second only to oxygen. While a person might survive for a period or even several years without ingesting certain minerals or vitamins, without water, life might only last a few days.

Water is the most important component of human cells, making up about 65% of an adult's body weight. Given the enormous amount of water in the human body, what are its functions?

The important role of water

Water plays a role in body temperature regulation. When a person sweats and breathes, some water is lost. For example, in hot weather, the outside temperature is often higher than body temperature, so the body relies on sweating to evaporate some water, thereby carrying away heat, lowering body temperature, and preventing heatstroke. In cold weather, because water has a significant potential for storing heat, the body will not become ill due to excessively low external temperatures.

Water is essential for all human physiological activities. For example, various nutrients can only dissolve in water, and proteins and fats can only be absorbed by the body when they are in a colloidal state suspended in water. Water flows continuously between cells and blood vessels, transporting nutrients and oxygen to tissue cells and excreting metabolic waste from the body. In short, all human physiological activities and metabolism are inseparable from water.

Water is the world's most powerful and inexpensive medicine. The disease-preventing and health-promoting effects of electrolyte water and mineral water are well-known, mainly because they are rich in beneficial components. When experiencing fever or a cold, drinking plenty of water can help reduce fever, induce sweating, and dilute toxins produced by bacteria in the blood; at the same time, it increases urination, accelerating the elimination of toxins.

Water also acts as a lubricant in the body, moisturizing the skin. Dehydrated skin often becomes dry and lacks elasticity, making the face appear older. Serous fluids and synovial fluids in the body prevent friction and damage between organs, allowing for flexible movement. Saliva and tears also serve as lubricants for their respective organs.

Drinking a glass of water before bathing helps maintain youthful skin. You should drink a glass of water before showering because you sweat twice as much as usual and your metabolism speeds up. Drinking water at this time allows every cell in your body to absorb moisture, making your skin more radiant and soft.

Extensive burns, severe diarrhea and vomiting, and significant fluid loss all necessitate immediate fluid replenishment; otherwise, the condition will worsen.

You should drink a glass of water before bed. No matter what, you should drink a glass of water before going to bed, as it plays a huge role in your sleep. When cells absorb water, the skin becomes softer and more delicate.

Latest international drinking water health standards

The water must contain an appropriate amount of minerals that are beneficial to health and exist in an ionic state (calcium, magnesium, potassium, etc., at a content of 100mg/L).

It contains no biological, chemical, or physical pollutants that are harmful to human health.

It should be weakly alkaline (pH 8-9).

Water molecules are small, resulting in strong penetrating and dissolving power.

The water hardness is moderate, ranging from 50 to 200 mg/L (calculated as calcium carbonate).

The water contains carbonate ions and dissolved oxygen (around 6 mg/L).

It can effectively and quickly remove various harmful substances and acidic metabolic products from the body.

Six benefits of drinking water before meals

Boost immunity: It can fight off bacterial invasion and enhance the activity of the immune system.

Improving focus: can help the brain stay active and firmly store new information in memory.

Combating insomnia: Water can help you sleep better.

Antidepressant: It can stimulate nerves to produce substances that fight depression.

Disease prevention: It has a good preventive effect on blockage of blood vessels in the brain and heart.

Anti-cancer: It allows the hematopoietic system to function normally and has a preventive effect against a variety of cancers.

Daily drinking water schedule

Drink 250 ml of water first thing in the morning at 6:30 am, and have breakfast 30 minutes later.

The process from waking up to getting to the office at 8:30 is stressful and time-sensitive, which can lead to dehydration. Therefore, you should drink at least 250 ml of water as soon as you get to the office.

After working for a while, you must drink a large glass of water to help you relax.

You should drink a small amount of water 30 minutes after lunch at 12:40.

Drinking a large glass of water at 2:40 PM can help keep your mind clear.

Drink another glass of water before leaving get off work at 5:00 PM. People who want to lose weight by drinking water should drink more, as it can increase satiety and prevent overeating at dinner.

Drink a glass of water one to one and a half hours before bed at 22:00.

Many people believe that the purer the water, the better. However, long-term consumption of purified water can lead to nutritional imbalances because the purification process removes some beneficial trace elements, thus weakening the immune system. Another misconception is that you must wait until you are thirsty to drink water. This is also a major misunderstanding. Thirst indicates that your body is already dehydrated, and drinking water at this point is far less effective.