Water is often called the "forgotten nutrient." Next to air, although it is rarely mentioned as such, water is the most important nutrient of all--vital to health and life itself. We can go without food for almost two months if we start out in good health, but without water we can survive only a few days. Water carries nutrients from the foods we eat, minerals that control the route of the nutrients, oxygen to the body cells, and it helps cool the body through perspiration. It is essential for chemical reactions in digestion and metabolism. It is needed to replace body water and to carry away body wastes in the form of urine, feces, sweat, and exhaled breath. Without enough water, we can become poisoned by our own waste products. It also acts to cushion our tissues and to lubricate our joints.

Solid as we seem, if you are a man, water comprises as much as 60-65% of your body. If you are a woman, your body contains 50-60% water. An average adult contains 45 quarts of water with nearly one-half located in the body cells. Blood is 83% water. Even solid tissue is 75% water and bone is 22%.

How Much Water Do We Use?
An adult loses about 2 to 3 quarts of water or more each day through excretion of body wastes and perspiration. The kidneys must excrete a minimum of 10 ounces a day to rid the body of poisonous waste materials. When the kidneys remove uric acid and urea, the body's waste products, these must be dissolved in water. If we aren't drinking enough water, wastes are not removed as effectively and may build up as kidney stones.

Water contains dissolved salts. The salts regulate the distribution of water within the body. If we drink too little water, dehydration occurs: The salt becomes concentrated, and water is drawn from the cells in an attempt to dilute it. This, in turn, affects the functioning of the kidneys, for regardless of the amount of water taken in, the kidneys must still excrete a minimum of 10 ounces a day to eliminate poisonous waste materials.

Water also is vital for chemical reactions in digestion and metabolism. It carries nutrients and oxygen to the cells through the blood and helps to cool the body through perspiration. Water also lubricates our joints. We even need water to breathe: Our lungs must be moist to take in oxygen and excrete carbon dioxide. It is possible to lose a pint of liquid each day by just exhaling.

The rate at which water is eliminated in each individual varies depending upon body metabolism, physical activity, hot or cold environment, or during illnesses. Under normal circumstances this means putting back some 2-1/2 quarts each day. During illness such as fever, vomiting, and diarrhea, the body can lose 4 quarts of water a day or more.

How Much Do We Take In?
Most people drink about six or eight glasses of liquids each day including water, juices, milk, soft drinks, soup, coffee, and tea. The rest comes from foods that have a high water content, such as fruits and vegetables, which are more than 80% water. Even a slice of bread is one-third water. A portion of our water intake also is derived from metabolic processes within the body when glucose and fat are converted to energy. Yet many people live in a dehydrated state.

Not Enough Water?
If you don't drink enough water to meet bodily needs you could end up with:

• digestive complications
  
• dry skin and hoarse voice
  
• decreased organ functions
  
• water retention problems
  
• muscle soreness
  
• joint soreness
  
• increased toxicity in the body
  
• poor metabolism of body fat
  
• excess body fat
  
• poor muscle tone and size
  
• persistent constipation

Dehydration
Dehydration occurs when one is not getting enough fluids. Nursing homes, for example, are required to provide a clean pitcher of cold water at the bedside of every resident. Several things can go wrong: The fluid is not provided or the resident cannot or does not drink it or needs assistance to do so. If an older person does not receive enough fluids dehydration can result. Infection, confusion, and/or bedsores also can result.

Symptoms include: very dry mouth, very dry skin, sunken eyeballs, heavy speech, unexplained confusion, and/or unexplained drowsiness.

How Much Water Should You Drink?
Most experts say you should drink at least eight or ten (8-ounce) glasses of water each day if you weigh 160 pounds. For every 25 pounds you are over this weight drink an extra glass. You need more if you exercise a lot or live in a hot climate. As you increase your fiber intake you also need to drink more water.

Dieting and Water Intake
If you are trying to lose weight and don't drink plenty of water, the body can't metabolize the fat adequately. Retaining fluid also keeps the weight up. It is one of the keys to successful weight loss. Before dieting or before going on an exercise program know the quality of the water you drink.

Types of Bottled Water
Today, partly because of the concern about water pollution and partly because of clever advertising, dozens of kinds of bottled water are available. Some can cost 25 cents a glass. Here are the general types:

• Still water--noncarbonated tap water.
  
• Sparkling water--carbonated by dissolving carbon dioxide gas.
  
• Mineral water--water containing dissolved minerals usually drawn from a spring.
  
• Spring water--water that rises naturally to the surface of the earth. Sometimes it is processed before bottling, sometimes not.
  
• Seltzer water--tap water filtered and carbonated (no salts or minerals added).
  
• Club soda--tap water filtered, carbonated, and minerals added. The sodium content may be high, so it is not recommended for people suffering from high blood pressure or heart disease unless it is the no-sodium kind.

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