Water is essential for survival, more so than any other nutrient. While one can survive months without food, water is indispensable. Yet, many people underestimate its importance, often opting for sodas or juices when thirsty instead. Sixty per cent of an adult’s body weight is constituted by water, and the percentage is higher for a child. Water is essential for bodily functions. It acts as a solvent for nutrients like B vitamins, vitamin C, and minerals, transporting them throughout the body and removing waste. Water also contributes to the structure of large molecules, participates in chemical reactions, and dissolves vital substances like minerals, vitamins, and glucose. Water is part of synovial fluid, which is a lubricant for various joints of the body. It is due to the gradual depletion of this lubrication that people start suffering from stiffness and pain in joints with advancing age. Water serves as a shock absorber inside the eyes and spinal cord. During pregnancy, it protects the foetus in the gestational sac, where the baby is held in the mother’s womb. Water helps in the regulation of body temperature and also in maintaining the volume of blood in the body. The electrolyte balance is also maintained in the body with the help of water. It helps to cleanse the bowels and aids in digestion. Thus, one can see how important water is for the body. When the body needs it, a person feels thirsty. Many people drink tea, coffee, alcohol, or other beverages to fulfil this desire. But that does not satiate the need. That is why one feels thirsty even after drinking juice or other soft drinks. The amount of water a person drinks depends on climate, nature of work, medical conditions like diabetes (one has intense thirst in the case of diabetes), conditioning of the body, and availability of potable drinking water, which are also some of the factors that influence one’s drinking habits. Therefore, a general requirement is difficult to establish. Water is lost from the body as urine, sweat, and other obscure losses. If water loss is more than intake, one develops dehydration. Mild dehydration manifests as dryness of the mouth, but severe dehydration can lead to shock and kidney failure, which can be fatal. Therefore, it is important for people to drink adequate amounts of water. On average, it is recommended that 8 to 10 glasses of water are sufficient for an adult doing ordinary physical work. Drinks of various kinds supply some water to the body, but cannot be a substitute for water. Fresh vegetables and fruits are yet another source of water. Many other food items, like meat and cheese, contain 50 per cent of water. But water by itself is the prime and healthiest. Beverages like tea, coffee, and alcohol cause gastritis if taken in large amounts. Fruit juices, sodas, and alcohol contribute to obesity and can cause dental problems due to their high sugar content. Caffeinated drinks have a diuretic reaction, i.e., they promote loss of water from the body. Meat and cheese increase cholesterol and obesity. Therefore, it is good to take other substances in moderation but not in place of water. The Government of Rwanda has taken efforts to supply clean water to the public, and people are being sensitised about the use of safe drinking water. Therefore, all should understand the importance of water and start drinking sufficient amounts of water. People should know that clean water is healthy and does not spread diseases. Dr Rachna Pande is a specialist in internal medicine.
