why water is important

 

What is water?

Water is a gaseous, liquid, and solid substance composed of the chemical elements hydrogen and oxygen. It is one of the most abundant and necessary compounds. At room temperature, it is a tasteless and odourless liquid with the important ability to dissolve many other substances. Water's versatility as a solvent is critical to living organisms. Life is thought to have originated in the aqueous solutions of the world's oceans, and living organisms rely on aqueous solutions for biological processes such as blood and digestive juices. Water can also be found on other planets and moons both within and outside of our solar system. Water appears colourless in small quantities, but it actually has an intrinsic blue colour due to the slight absorption of light at red wavelengths.

How much water do we have on our earth?

Because of the abundance of water on the planet's surface, the Earth is frequently compared to a majestic blue marble. While water itself is not blue, it emits blue light when reflected.

Water covers approximately 71% of the Earth's surface, with continents and islands accounting for the remaining 29%.

To put it another way, the oceans contain 96.5% of all the water on Earth, while the remaining 3.5% is freshwater lakes and frozen water trapped in glaciers and polar ice caps. Almost all of that fresh water is in the form of ice: 69%, to be exact. If all that ice could be melted and the Earth's surface was perfectly smooth, sea levels would rise to an altitude of 2.7 km.

Aside from the water that exists as ice, there is also a massive amount of water beneath the Earth's surface. If you gathered all of the Earth's freshwater into a single mass, the volume would be approximately 1,386 million cubic kilometres (km3).

How much water is in our bodies?

An important factor for us is what amount of water in our body which is not taken to the above numbers. Water makes up the majority of the human body, accounting for roughly 60% on average. The amount of water in the body varies slightly depending on age, gender, and hydration level.

While the average percentage of water in a person's body is around 60%, it can range between 45-75%.

Babies, for example, have a high proportion of water in their bodies, which decreases with age. 

Why do we need water in our bodies?

Water aids in maintaining a normal body temperature.

Joints should be lubricated and cushioned.

Safeguard your spinal cord and other delicate tissues.

Wastes can be eliminated through urination, perspiration, and bowel movements.

How much water will you require?

You lose water every day through your breath, perspiration, urine, and bowel movements. To function properly, you must replenish your body's water supply by consuming water-containing beverages and foods.

Men should drink approximately 15.5 cups (3.7 litres) of fluids per day.

Women should drink 11.5 cups (2.7 litres) of fluids per day.

These guidelines apply to fluids such as water, other beverages, and food. Approximately 20% of daily fluid intake is typically derived from food, with the remainder derived from beverages.

What Happens If You Consume Too Much Water?

Drinking too much water can cause water poisoning, intoxication, or a disruption in brain function. This occurs when there is an excessive amount of water in the cells (including brain cells), causing them to swell. When the cells in the brain swell, pressure builds up in the brain. You may begin to experience confusion, drowsiness, and headaches. If this pressure rises, it may result in hypertension (high blood pressure) and bradycardia (Low Heart Rate).

Sodium is the electrolyte most affected by dehydration, resulting in hyponatremia. Sodium is an essential mineral that aids in the balance of fluids in and out of cells. Fluids enter the cells when their levels fall due to a high amount of water in the body. The cells then swell, putting you at risk of seizures, falling into a coma, or even dying.

What Are the Symptoms of too much  Water Consumption?

Monitoring the colour of your urine is one of the best ways to determine if you're drinking enough water. The combination of the pigment urochrome and the water level in your body causes it to range from pale yellow to tea-coloured. If your pee is frequently clear, you're probably drinking too much water in a short period of time.

Another way to tell is to drink water even if you're not thirsty. To avoid drinking too much water, be aware of when your body requires it. The body can help you avoid dehydration by alerting you when you need to drink some water. Thirst is the body's response to dehydration and should serve as a guidepost for you.

 Headaches can indicate both dehydration and hydration. Excess water in the body lowers the body's salt levels and causes cells to dehydrate.

Overhydration symptoms can mimic those of dehydration. 

When there is too much water in the body, the kidneys cannot remove it. 

It begins to accumulate in the body, causing nausea, vomiting, and diarrhoea.

Hands, feet, and lips discolouration You will notice swelling or discolouration of your feet, hands, and lips if you are dehydrated. When the cells swell, so does the skin.

When you drink too much water, your kidneys have to work extra hard to remove the excess. This causes a hormonal response that causes you to feel stressed and tired. Your kidneys are overworked if you can't get out of bed after drinking too much water.

What Happens If You Consume the Lesser amount of Water?

Water comprises 60% of the human body and is required to maintain a healthy weight, flush toxins from the body, and produce bodily fluids such as saliva. Water also helps with regular bowel function, muscle performance, and clear, youthful skin. Failure to drink enough water, on the other hand, can result in dehydration and negative symptoms such as fatigue, headache, weakened immunity, and dry skin.

What Are the Symptoms of too low  Water Consumption?

Water flushes toxins, waste, and bacteria from the body, aiding in the fight against disease and infection, as well as strengthening your immune system, allowing you to be sick less frequently. If you seem to get sick all the time, you may need to start drinking more water to keep your body free of toxins and functioning at its best. Because a lack of water causes fatigue, you may be less physically active, which is another risk factor for weakened immunity.

Water is necessary for saliva production and aids in the removal of bacteria, allowing you to maintain healthy teeth and gums. Water deficiency reduces saliva production and causes bacteria to accumulate on the tongue, teeth, and gums, contributing to bad breath. If you practice good oral hygiene but still have chronic bad breath, it's possible that you're not drinking enough water. If your bad breath persists after increasing your water intake, consult your doctor to rule out other underlying causes such as gum disease, type 2 diabetes, and liver or kidney problems.

By keeping your stool soft and moving it easily through the digestive tract, water promotes good digestion and regular bowel movements. In order to compensate for fluid loss, your body may pull water from your stool, resulting in harder and firmer stool that is more difficult to pass. If you have irregular and infrequent bowel movements, try drinking more water to loosen your stools and relieve constipation and bloating.

Drinking insufficient water can result in an overall fluid loss in the body. This fluid loss can cause a decrease in blood volume, putting extra strain on the heart to deliver oxygen and nutrients to the organs, including the muscles. A lack of water can cause fatigue and low energy as your body attempts to function without enough water. If you're constantly tired and sluggish despite getting a good night's sleep, you may need to increase your water intake.

Water hydrates and plumps skin cells, making your skin appear brighter, more vibrant, and younger. Lack of water, on the other hand, can cause the skin to lose its plumpness and elasticity, resulting in dryness, flakiness, fine lines, wrinkles, and sagging skin. Water also aids in the treatment of acne and other skin problems by flushing harmful toxins from the body. If beauty products and skin treatments aren't improving the appearance of your skin, drink more water to look younger and reduce or improve skin problems.

When your body is dehydrated, the kidneys retain as much fluid as possible in order to function properly. This can result in decreased urination, which is one of the most common symptoms of dehydration. A lack of water can cause your urine to darken in colour, smell stronger, and appear cloudier. When your body does not have enough water to flush out toxins and bacteria, you are more likely to develop a urinary tract infection. When you start urinating more frequently and the urine is clearer, lighter in colour, and far less odorous, you know you're drinking enough water.

Benefits of having water

01. It maintains body temperature.

When the body heats up, water stored in the middle layers of the skin rises to the skin's surface as sweat. It cools the body as it evaporates. In athletics.

Some researchers believe that when the body has too little water, heat storage increases and the individual is less able to tolerate heat strain.

If heat stress occurs during exercise, having a lot of water in the body may reduce physical strain. More research into these effects, however, is required.

2. It keeps the joints lubricated.

Cartilage, which is found in joints and spinal disks, is composed of approximately 80% water. Long-term dehydration can reduce the shock-absorbing ability of the joints, resulting in joint pain.

3. It transports oxygen throughout the body.

Blood is composed of more than 90% water and transports oxygen throughout the body.

4. It protects the brain, spinal cord, and other delicate tissues.

Dehydration can have an impact on brain structure and function. It also plays a role in the synthesis of hormones and neurotransmitters. Prolonged dehydration can impair thinking and reasoning abilities.

5, It is essential to the digestive system.

Water is required for the bowel to function properly. Dehydration can cause digestive issues, constipation, and an acidic stomach. This raises the likelihood of heartburn and stomach ulcers.

6. It flushes body waste

Water is required for sweating as well as the removal of urine and faeces.

7.  It aids in blood pressure regulation.

A lack of water can cause blood to thicken, which raises blood pressure.

8. It makes minerals and nutrients accessible

These dissolve in water, allowing them to travel to various parts of the body.

9. It protects the kidneys.

The kidneys control fluid in the body. Inadequate water consumption can result in kidney stones and other complications.

In the end, we need to know water is the most important thing for us and every living being in our planet including trees. 

Because we can't live healthily even one single day without water we shouldn't waste our valuable assets if we have a lot of water when someone at the other end may not have one single drop of drinkable water to live. 

According to WHO

Sustainable Development Goal target 6.1 calls for universal and equitable access to safe and affordable drinking water. The target is tracked with the indicator of “safely managed drinking water services” – drinking water from an improved water source that is located on-premises, available when needed, and free from faecal and priority chemical contamination.

In 2020, 5.8 billion people used safely managed drinking water services – that is, they used improved water sources located on premises, available when needed, and free from contamination. The remaining 2 billion people without safely managed services in 2020 included:

• 1.2 billion people with basic services, meaning an improved water source located within a round trip of 30 minutes;
• 282 million people with limited services, or an improved water source requiring more than 30 minutes to collect water;
• 368 million people taking water from unprotected wells and springs; and
• 122 million people collecting untreated surface water from lakes, ponds, rivers and streams.

Sharp geographic, sociocultural and economic inequalities persist, not only between rural and urban areas but also in towns and cities where people living in low-income, informal or illegal settlements usually have less access to improved sources of drinking water than other residents.

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keto meal plan : awareness and benefits

 What exactly is the Keto Diet?

Keto diets primarily involve drastically reducing carbohydrate intake and replacing it with fats. This type of carbohydrate restriction puts the body into a metabolic state known as ketosis.

In this state, your body can burn fat for energy more efficiently. It also has the ability to convert fats in the liver into ketones. This aids in the supply of power to the brain.

Ketogenic diets may have several health benefits, including lower blood sugar and insulin levels. They may, however, have side effects, which we will discuss later.

What draws people to the keto diet?

The ketogenic diet may aid in weight loss in several ways, including increasing metabolism and decreasing appetite. Ketogenic diets include foods that are filling and may reduce hunger-stimulating hormones. Following a keto diet may reduce hunger and promote weight loss.

Why is the keto diet beneficial?

01. Aids in weight loss

The ketogenic diet may aid in weight loss in several ways, including increasing metabolism and decreasing appetite.

Ketogenic diets include foods that are filling and may reduce hunger-stimulating hormones. Following a keto diet may reduce appetite and promote weight loss.

Over the course of a year, people on ketogenic diets lost 2 pounds (lbs) more than those on low-fat diets, according to a study of 13 different randomized controlled trials.

Similarly, another review of one of the studies found that people who followed a ketogenic diet lost 5 pounds more than those who followed a low-fat diet after 6 months.

According to recent Harvard models, 50% of today's children will be obese by the age of 35. Many studies that compare the health outcomes of different diets have emerged as scientists try to determine the most effective strategies to combat the obesity epidemic.

A recent meta-analysis of seven randomized controlled trials that used diazoxide or octreotide to suppress insulin secretion in obese patients discovered that it resulted in lower body weight, fat mass, and lean mass while maintaining lean mass. The cost of artificially lowering insulin levels, however, was an increase in blood glucose levels. While these studies appear promising as an indicator of biomarkers that can stimulate weight loss, it appears more logical to assist patients in achieving lower insulin levels through dietary changes.

Reduced carbohydrate intake naturally lowers blood glucose levels, resulting in lower insulin levels. Many studies have now shown that the ketogenic diet lowers blood glucose and insulin levels.

02. Reduces the risk of certain cancers

Researchers have investigated the effects of the ketogenic diet in preventing or even treating certain cancers.

According to one study, the ketogenic diet may be a safe and effective complementary treatment to use in conjunction with chemotherapy and radiation therapy in people with certain cancers. This is due to the fact that it would cause more oxidative stress in cancer cells than in normal cells, resulting in their death.

A 2018 study suggests that because the ketogenic diet lowers blood sugar, it may also lower the risk of insulin complications. Insulin is a hormone that regulates blood sugar and has been linked to some cancers.

Although some research suggests that the ketogenic diet may be beneficial in cancer treatment, research in this area is limited. More research is needed to fully understand the potential benefits of the ketogenic diet in cancer prevention and treatment.

03. Helps to reduce diabetics type 2 and prediabetics

Diabetes affects an estimated 30 million people, with an additional 84 million suffering from pre-diabetes. According to this figure, 45% of Americans are diabetic or pre-diabetic. Diabetes is a major health concern that is accompanied by a long list of secondary complications, and diabetics are more likely to develop microvascular pathology of the retina, renal glomerulus, peripheral neuropathy, and atherosclerotic artery disease. Many of these diabetic complications have been linked to long-term glucose elevations, as measured by haemoglobin A1c (HbA1c).

Hyperinsulinemia causes type 2 diabetes, and carbohydrate consumption directly affects insulin levels. Protein consumption can result in minor increases in blood glucose and subsequent insulin secretion, but fat consumption has no significant effect on either. If nutrient intake has a direct effect on hyperinsulinemia, it could be argued that these blood markers can be controlled through conscious control of food choices. Furthermore, the American Diabetes Association (ADA) recommends an HbA1c level of less than 7%, and the American College of Endocrinology sets a target level of 6.5%, despite the fact that few patients achieve that level.

Patients should make greater efforts to reduce glycemic variability because it can reduce the risk of diabetic complications regardless of HbA1c.

One of the researchers discovered that weight loss alone could result in nearly 46% of patients achieving diabetes remission after a year. However, this does not address the problem of diabetic patients who are not obese. As a result, many scientists are now investigating the potential benefits of a ketogenic diet for diabetes and improved blood markers.

Despite the fact that no professional organization in endocrinology or diabetes has focused on the rational use of the ketogenic diet for diabetes or obesity conditions.

Surprisingly, the use of a low-carbohydrate diet for the treatment of diabetes is not a novel concept. In fact, prior to the discovery of insulin, the primary intervention used by diabetic patients was diet.

Dr Elliot Joslin and Dr Frederick Allen both advised their patients in the 1920s to eat carbohydrate-free foods, which closely resembled current ketogenic recommendations.

According to one study, glycemic control should be the primary goal of both type 1 and type 2 diabetics. It is argued that carbohydrate restriction can benefit diabetic patients' blood markers even if weight loss is not achieved. This is significant because many diabetics are not overweight but must still manage their blood glucose levels.

Because dramatic spikes in blood glucose are less likely in type 1 diabetics, carbohydrate restriction reduces the error in determining insulin amount to match the increased blood glucose.

A recent study compared the effects of a low-calorie (LC) diet versus a very low-carbohydrate ketogenic diet (VLCKD) on type 2 diabetics' health outcomes. Unlike the LC group, the VLCKD group achieved normal blood sugar levels in just 24 weeks.

Insulin doses were cut in half on average in the VLCKD group, and sulfonylurea doses were cut in half or discontinued. HbA1c levels in the VLCKD group fell significantly to 6.2% compared to 7.5% in the LC group. As a result, the VLCKD group met both the ADA and the American College of Endocrinology HbA1c target levels.

VLCKD was not found to impair glucose metabolism, increase insulin resistance, or cause chronic dehydration. They did warn, however, that diabetic patients should only try this nutritional therapy if they are closely monitored by a physician to reduce the risk of hypoglycemia because drugs will need to be quickly reduced to match changes in blood markers elicited by the diet.

According to one study, type 2 diabetic patients who chose to follow a KD reduced their mean HbA1c from 7.5% to 5.9% after a 15-month follow-up. As a result, their HbA1c levels returned to normal (less than 6.0%), and they achieved partial or complete type 2 diabetes remission.

04. Reduce the risk of CVD

Cardiovascular disease (CVD) and its risk factors are major public health concerns in developed countries. Furthermore, large epidemiological studies are beginning to show that CVD is becoming a more serious problem in developing or low-income countries.

A long-held belief has been that a diet high in saturated fat is unhealthy and will eventually lead to cardiovascular disease. Many hypothesized that a high-fat diet raises LDL and that more fat in the blood leads to fat deposits in the vessels, increasing the risk of cardiovascular disease.

This idea was strengthened in a seven-country study, which eventually led to the diet-heart hypothesis. Furthermore, the United States accepted the idea proposed by this and adopted the low-fat diet (LFD) as the best diet to combat the rising levels of CVD in the United States. Furthermore, for decades, it was widely assumed that high total cholesterol causes atherosclerosis and cardiovascular disease. As a result, beginning in the 1980s, the prescription of the LFD, which consisted of 60% energy from carbohydrates, became the standard of care for physicians. People are still advised to consume a diet that limits saturated fat intake to less than 10%, according to the 2015 Dietary Guidelines for Americans, with some organizations advising around 7%.

However, randomized controlled trials have begun to cast doubt on the validity of saturated fat consumption and a single blood marker, LDL, in accurately predicting risk. Many scientists now argue that it is critical to investigate how different types of macronutrients that replace saturated fat in the diet affect risk. It is also critical to consider the data on LDL as the single biomarker chosen to monitor and predict cardiovascular risk.

05. It has the potential to improve heart health.

When following the ketogenic diet, it is critical to eat nutritious foods. Some evidence suggests that eating healthy fats like avocados instead of unhealthy fats like pork rinds can help improve heart health by lowering cholesterol.

According to a 2017 review of animal and human studies on the keto diet, some people experienced a significant drop in total cholesterol, low-density lipoprotein (LDL), or bad cholesterol, and triglycerides, as well as an increase in high-density lipoprotein (HDL), or "good" cholesterol.

High cholesterol levels can increase the risk of cardiovascular disease. Because a keto diet lowers cholesterol, it may lower a person's risk of heart complications.

The review, however, concluded that the positive effects of diet on heart health are dependent on diet quality. As a result, it's critical to eat nutritious, well-balanced foods while on the keto diet.

Risk and side effects

The ketogenic diet may have a number of health advantages. Long-term ketogenic diet use, on the other hand, can have negative health consequences, including an increased risk of the following health problems:

stones in the kidneys

a buildup of fat in the liver excess protein in the blood mineral and vitamin deficiencies

The keto diet can result in negative side effects known as keto flu. These negative consequences may include:

• constipation
• fatigue
• low blood sugar
• nausea
• vomiting
• headaches
• low tolerance for exercise

As the body adjusts to its new energy source, these symptoms are especially common at the start of the diet.

The keto diet should be avoided by the following groups:

people with insulin-dependent diabetes people with eating disorders people with kidney disease or pancreatitis women during pregnancy and breastfeeding

People who take sodium-glucose cotransporter 2 (SGLT2) inhibitors for type 2 diabetes should avoid the keto diet as well. This medication raises the risk of diabetic ketoacidosis, a dangerous condition that causes an increase in blood acidity.

Enjoy Delicious, Sugar-Free, Low-Carb Desserts and Still Be On Keto

Step-by-step instructions for creating every single delicious recipe

Macronutrient profiles – protein, fats, carbs – for every serving of each recipe

Complete list of every ingredient to make each recipe along with a picture of the finished dessert

The Essential Keto Cookbook

And eating a low inflammatory Keto diet can be great for people who:

• Want to avoid sugar, artificial sweeteners, wheat, gluten, and other grains
• Are looking for "Keto" recipes that are quick, easy, and tested
• Want to dramatically reduce inflammatory ingredients in their meals
• Are trying to control their blood sugar by reducing starches and sugars
• Want to remove the worry about whether each meal is keto/healthy or not
• Are lactose intolerant (none of my recipes contains any dairy)
• Are trying to deal with digestive issues by removing grains, legumes, & other carbs
• Simply want to enjoy healthy, delicious, keto versions of their favourite meals

You no longer have to choose between eating delicious food and being in ketosis.

The Essential Keto Cookbook brings you all of the benefits of a keto diet while helping you eat foods that you and your family will absolutely love eating.

And unlike a lot of other keto recipes out there...

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