Wednesday, 18 January 2017


Water is a chemical substance which consists of hydrogen and oxygen (H2O). It can also be addressed as a life or bio constituents. For this reason, water can be better referred to as biochemical substance. We must know that water is one of the most basic elements of life. The fact is that any human body weight is approximately 60 percent of water. Our body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions.

Due to the human body loses water through breathing, sweating, excretion, and digestion, its important to rehydrate by drinking water and eating foods that contain water. Based on the aforementioned, there has been many different opinions on how much water we should be drinking everyday.

Before now, the health authorities commonly recommended eight (8) ounce glass, which equals about 2liters, or half (1/2) a gallon of water per day. This is called the 8x8 rule and is very easy to remember. However, some other health experts did not agree with this 8x8 rule and had the following opinions on the issue, as seen below.

A 2002 study in the American Journal of Physiology questioned the old recommendation of 8-onces of water eight times a day. After a thorough review, researcher Heinz Valtin, concluded as follows: inadequate evidence that healthy adults living in temperate climates and not engaged in rigorous activities need large amounts of water, while for normal, healthy adults are to simply drink when they are thirsty. He further reported that even caffeinated drinks can count toward satisfying our fluid requirements.

In agreement with Valtin’s findings, the Institute of Medcine (10M), had this recommendations released in February 2004. The new guidelines removed the eight-glasses-a-day recommendation and other recommended that a healthy adult may use thirst to determine their fluid needs. Exceptions to this rule include anyone with a medical condition requiring fluid control, athletes and people taking part in prolonged physical activities or whose living conditions are extreme. The question that arose with the survey of the institute of Medicine was: How much is enough? Though the institute’s report did not specify requirements for water but made a general fluid intake recommendations based on their survey data.

The Institute of Medicine’s (10m) general fluid intake recommendations states thus: that women requires 125 ounces (15 –plus cups a day). It is good we remember, these guidelines are for total fluid intake, including fluid from all drinking and other beverages, and the other 20% comes from food.

Assuming these percentages are accurate for most of us, the recommended amount of beverages including water, would be approximately 9cups for women and 12.5 for men.

If 20% may seem like a fluid to get from food, many common food items are mostly water. Here are some foods with high water content, according to the American Dietotic Association as seen below:

Food percentage water]

Lettuce 1½ cup 95%

Watermelon1½ cup 92%

Grape fruit 1½ cup 91%

Milk 1cup 89%

Oragnge Juice ¾`cup 88%

Carrot 1½ cup 87%

Yogurt 1½ cup 85%

Apple (one medium) 84%

In summary, the amount of water you consume per day depends on a variety of factors which includes the climate you live in, how physically active you are and whether you are experiencing an illness or have any other health problems. Hence, water does more than just quench your thirst and regulated your body’s temperature. It also keeps the tissues in your body moist. Note that keeping your body hydrated helps it retain optimum level of moisture in these sensitive areas as well as in the blood, bone and the brain. In addition water helps protect the spinal cord and it acts as a lubricant and cushion for your youts. Please learn to take water and as much as your system can allow you to consume.

Thanks for enjoying this episode of NUTRITIONAL FACTS on the series WATER and HUMAN LIFE; please do make it a date with us in the next edition as we x-ray the importance of water in preventing health problems and improving brain function. However, if you need any nutritional assistance, do well to consult me on or 08037892257.


Disclaimer: Comment expressed do not reflect the opinion of Isaac Yoma