The Patrice Lumumba Peoples’ Friendship

University of Russia Institute of Medicine

Department of Polyclinic Therapy

Water 101: The H₂O of Drinking Enough

Student: Akosua Bemah Adjei

Group: ML-652
Teacher: Dr. Thiago Freire

Moscow 2024
Water 101: The H₂O of Drinking Enough
From the vast oceans up to the intricately detailed cellular processes in
life, this one compound, H₂O, is actually one of the most simple building
blocks of life. While intuitively there is usually a realization that water
itself is an elixir to survive, so many nuances are in association with
proper hydration or "H₂O to provide adequate hydration" which usually are
so crucial to the continuance of good health. The following analysis covers
the scientific basis of hydration, its effects on a variety of physiological
functions, and some practical recommendations in view of maintaining the
water level optimally.
Water is important in nearly all functions of the human body.
Water is a major biological solvent due to its unique characteristics. The
polarity of this molecule, because of the unequal distribution of electrons
between oxygen and hydrogen atoms, can dissolve substances in an
immense variety-from ions and small molecules to big macromolecules
including proteins and carbohydrates. This solvent property enables the
following biological processes:

• Nutrient Transport and Absorption: Water provides the medium whereby

nutrient materials absorbed in the GI tract are transported. Nutrients
dissolved in water are carried, through the bloodstream, to various cells of
the body, where they assume their vital roles in metabolism and in cellular
functions. [1]
• Excretion of Waste Products: Kidneys in the human body are the
excretory organs using water as their solvent for the excretion of
metabolic waste products, toxins, and a surplus amount of electrolytes.
Thus, adequate intake of water enables efficient elimination of wastes
without their deposition and other related complications. [2]
• Temperature regulation: through its heat capacity, water can take up a
lot of heat without raising its temperature considerably; this provides for
body temperature regulation in that the body does not easily overheat
during intense work and when there is high environmental temperature.
Evaporation at the skin surface is a very effective cooling mechanism. [3]
• Lubrication and cushioning: Water is an effective lubricant for
articulations. Water helps frictionless and smooth movement and cushions
sensitive organs. The brain and spinal cord are shielded by the
cerebrospinal aqueous fluid. [4]
• Cellular Structure and Function: Water is a major constituent of cells,
providing turgor pressure to maintain cellular structure, besides being the
medium in which many intracellular processes occur. Besides this, it is
engaged with many metabolic reactions either as a reagent or a solvent.
[5]
• Maintenance of Blood Volume and Blood Pressure: Water is needed to
maintain blood volume to ensure the proper circulation of blood pressure.
If dehydration occurs, blood volume becomes low, ensuing hypotension
may also cause a reduction in kidney functions. [6]

Personal Water Needs: A Complex Formula

Although general recommendations on a daily intake of water per person
do exist, the actual human hydration needs are highly individual and can
be based, among other things, on a variety of interrelated factors:
• Age: There is a big difference in the requirements between infants,
children, and elderly people compared to young adults. Metabolic rate and
composition of the human body can be considered here as crucial
determining factors. [7]
• Sex: Generally, men need somewhat more water than women due to the
difference in body composition and metabolism. [8]
• Physical activity: More water is lost through intensive sweat during hard
physical exercise. Professional sportsmen and people whose professional
processes include hard physical work should recover their water balance
in sufficient amounts. Once more, the intensity and duration are crucial
here. [9]
• Climate: regions that depict high temperature and humidity increase the
rate of loss of water by ways of perspiration. Hence, more consumption of
water is required. Similarly, it is also affected by altitude, which
accelerates the loss of water by respiration. [10]
• Nutritional: This is independent of water intake from beverages, aside
from that which is contained in foods. All fruits and vegetables have a
very high water content within them. [11]
• Diseases: Diseases such as kidney diseases, diabetes, and diseases
pertaining to fever are some of the disorders in which the fluid
homeostasis mechanism may be altered and hence water intake may
need to be changed. Diarrhea and vomiting are also acute disorders
leading to severe fluid loss. [12]
• Drugs: Certain drugs may disrupt the balance in water and hence alter
the amount of water required. If unknown, then one needs to consult one's
health professional.

Signs of Dehydration
Dehydration refers to the condition of the body when there is not enough
fluid inside the body; it may cause symptoms ranging from mild to
serious, which are reflected below.

• Mild Dehydration: Its symptoms include thirst, xerostomia, dark-colored

urine, fatigue, headaches, and muscle cramps.
• Moderate Dehydration: The symptoms that include are increasing thirst,
skin dryness and mucous membrane, dizziness, confusion, heart rate
increase, and low blood pressure.
• Severe dehydration includes such symptoms as extreme dryness of oral
cavity, sunken eyes, weak and rapid pulse, low blood pressure, rapid
breathing, change in mental status, and even loss of consciousness.
Severe dehydration requires immediate medical interference.

The Most Efficient Ways of Staying Well Hydrated

Hydrating well is basically active and conscious thing:
• Hydration: Drink water at certain timings rather than when thirsty. Keep
a refillable bottle and refill it from time to time. Keep reminders on the
mobile or even track hydration with some apps.
• Hydrating Foods: Insert more fruits and vegetables into your diet, adding
water-rich foods like melons, cucumber, spinach, and berries.
•Limit sugary drinks and those with caffeine; these will dehydrate not
hydrate. Caffeine has a slightly diuretic effect.
• Watch your color: Pale yellow is OK, but if it becomes dark yellow or
amber-colored it may be a sign that your are not hydrating enough.
• Listen to Your Body: While thirst generally works well as a guide, there is
no need to become overwhelmingly thirsty before rehydrating. Notice
other dehydrating symptoms: become tired or develop a headache.
• Physical Activity and Climate: Make sure to drink more water before,
during, and after exercise, and when it is hot and/or humid outside.
• Electrolyte Balance: When the exercises last longer or are of really high
intensity, electrolyte drinks help replace some of the important minerals
lost through sweat.

Quality and Safety of Water

Safe and hygienic drinking water is a basic human right. Yet, all too often,
drinking water is substantially different in quality compared with its
source. Drinking water may contain significant amounts of bacteria,
viruses, and chemical contaminants including heavy metals. Health
outcomes can be improved by improving water quality with home filtration
devices, by boiling questionable water, or by consuming bottled water
produced by licensed manufacturers. [13]

Adequate hydration does not deal with merely quenching thirst but is all
over a factor in good health. One can express proper hydration when one
thinks clearly, gives a peak athletic performance, and even has normal
body temperature. Some more grave effects brought by prolonged
dehydration are:

• Cognitive Performance: Even a slight dehydration leads to impaired

cognitive performance like lack of concentration or poor memory; this
even affects mood swings. [14]
• Poor Athletic Performance: Severe levels of dehydration badly reduce
athletic performance and tire the individual out fast, eventually reducing
stamina while increasing the risk of injury. [15]
• Risk of Kidney Stones: Enough fluid helps avoid kidney stone formation
because it dilutes the urine, which can avoid minerals crystallizing. [16]
• Bowel Problems: The adequate intake of water aids in the production of
regularity in bowel movement. Inadequate fluid intake may give rise to
constipation. [17]

Conclusion
Since water is not only a beverage but also integral to the biological
makeup, it is the core component in most biological processes. Although
the average daily intake might therefore form some kind of a reference
point, the actual level of consumption depends on so many factors that
this makes the requirement for fluids quite varied for the individual.
Background processes in science show that hydration could also entail
gaining knowledge on how to regulate fluid intake, which goes a long way
in improving both physical and cognitive capabilities for sustained good
health and well-being.

References:

[1] Boron, W. F., & Boulpaep, E. L. (2017). Medical physiology. Elsevier

Saunders.
[2] Guyton, A. C., & Hall, J. E. (2016). Textbook of medical physiology.
Elsevier Saunders.
[3] Silverthorn, D. U. (2016). Human physiology: An integrated approach.
Pearson.
[4] Widmaier, E. P., Raff, H., & Strang, K. T. (2016). Vander's human
physiology: The mechanisms of body function. McGraw-Hill Education.
[5] Nelson, D. L., & Cox, M. M. (2017). Lehninger principles of
biochemistry. W. H. Freeman.
[6] Kumar, V., Abbas, A. K., & Aster, J. C. (2021). Robbins and Cotran
pathologic basis of disease. Elsevier.
[7] Institute of Medicine (US) Committee to Review Total Water Intake.
(2004). Dietary reference intakes for water, potassium, sodium, chloride,
and sulfate. National Academies Press (US).
[8] Popkin, B. M., & Siega-Riz, A. M. (2003). Water, hydration, and health.
Nutrition reviews, × 61 × (11), 373-388.
[9] Armstrong, L. E. (2016). Fluid and electrolyte balance during exercise.
In: Essentials of sports nutrition and performance (pp. 31-45). Blackwell
Publishing Ltd.
[10] Sawka, M. N., Burke, L. M., Eichner, E. R., Maughan, R. J., Montain, S.
J., & Shirreffs, S. M. (2007). American College of Sports Medicine position
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[11] Rolls, B. J. (2010). The intake of water and its effects on drinking,
thirst and energy intake. Appetite, × 54 × (2), 223-233.
[12] World Health Organization. (2017). WHO guidelines on the treatment
of dehydration. World Health Organization.
[13] World Health Organization. (2011). Guidelines for drinking-water
quality. World Health Organization.
[14] Grandjean, P., & Landrigan, P. J. (2006). Developmental neurotoxicity
of industrial chemicals. The Lancet Neurology, × 5 × (2), 87-98.
[15] Costill, D. L., & Coyle, E. F. (1988). Effects of dehydration on physical
performance. Sports medicine, × 6 × (3), 135-149.
[16] Taylor, E. N., Curhan, G. C., Stampfer, M. J., Willett, W. C., & Manson, J.
E. (2002). Intake of specific dietary nutrients and risk of incident kidney
stones in women. Kidney international, × 61 × (6), 2103-2109.
[17] Camilleri, M. (2012). Constipation. The New England journal of
medicine, × 366 × (21), 2070-2080.