How Important To Your Diet Is Consuming Water?

Water is the most important substance you can put into your body for maintaining overall health. While the human body can survive for about 30 days without food, it will perish in 4 to 10 days without water. Water accounts for about 45 to 70 of the typical person's body weight, and you continually lose water throughout the day through sweating, bodily waste and even breathing.

General Water Requirements

The Food and Nutrition Board of the Institute of Medicine (IOM) maintains dietary reference intakes for all nutrients, including water. Infants ages 0 to 6 months need about 0.6 liters of water per day, while infants ages 6 to 12 months need 0.8 liters. Children ages 1 to 4 should consume 1.3 liters, while children ages 4 to 8 need about 1.7 liters. Males ages 9 to 13 should consume 2.4 liters of water a day, males ages 14 to 18 need 3.3 liters, and older males need 3.7 liters of water each day. Females ages 9 to 13 should consume 2.1 liters of water a day, females ages 14 to 18 need 2.3 liters, and older females need 2.7 liters per day.

Electrolytes

As you lose water through sweat and other bodily functions, you also lose electrolytes. Electrolytes are minerals that assist with nerve conduction, muscle contraction and fluid balance. A disruption in electrolyte levels can result in elevated blood pressure, hypertension, increased risk of cardiovascular disease and stroke. The primary electrolytes lost in sweat are sodium, chloride and potassium. The IOM advises continually replacing these electrolytes through food and fortified beverages in addition to water to maintain adequate hydration.

Dehydration

Dehydration can be classified as mild, moderate or severe, depending on how much of the body's fluid is lost. Mild to moderate dehydration can result in thirst, a dry mouth, fatigue and headaches, decreased urine and constipation. Severe dehydration may lead to extreme thirst, noticeable changes in skin texture and color, sunken eyes, mood disturbances, cardiovascular problems, fever and possibly a loss of consciousness. You can prevent dehydration by meeting your daily water and electrolyte needs and consuming water before reaching a state of thirst. About 20 percent of your hydration needs are met through food, so an adequate diet can prevent dehydration as well.

Excess Hydration

Excessive water consumption can induce an adverse condition known as hyponatremia -- an imbalance in your blood sodium levels. Hyponatremia can result in heart and kidney failure if left untreated. The kidneys can process more than 0.7 liters of water per hour, making hyponatremia rare. There is currently not enough scientific evidence for the IOM to place an upper limit on water intake, although you can reduce your risk of hyponatremia by consuming the appropriate amount of water and electrolytes -- particularly sodium -- for your age group and maintaining a balanced diet.