Client Newsletter
July 2010
THE IMPORTANCE OF WATER
For your health
Water is one of the prime elements responsible for life on earth. Our body is over 75% water.
As Nobel Laureate Erwin Schrodinger wrote, “We are still water animals, only we have the
water inside, not outside.”
Water is involved in all bodily functions: digestion, elimination,
regulation of body temperature, and the integrity and strength of
bodily structures. Water is second only to air for our survival;
without it, we would die in a few days.
Dehydration is when more water leaves the body than is taken in.
We typically lose 2-3 litres of water on an average day through
respiration, perspiration, urination. Hence the mantra of
8 glasses of water a day. But even 8 glasses of water won’t
replace 3 litres of water loss.
8 glasses x 8 ounces each = 64 ounces
2 litres of water loss
= 66 ounces
3 litres of water loss
= 99 ounces
For a more individualized
estimate of average daily fluid
requirement in ounces, divide
your body weight by 2, eg 180
lbs/2 = 90 ounces.
To add to the challenge, especially during the summer, physical
exertion and hot weather increase your water deficit.
Some of your water requirements are provided through your food
intake, especially fruit and vegetables, or by drinking other fluids
like fruit juices or milk. Alcohol and caffeinated drinks like
coffee, however, are diuretics and you will end up losing as much
or more water than you gain. Other drinks like pop are loaded
with sugar and calories.
It’s hard to beat plain old water for value. It’s no further than
your kitchen tap and doesn’t add calories. In fact, it can help
people lose weight because it can reduce hunger pangs and also
helps metabolize fats.
Many people don’t realize they are dehydrated. Thirst is a sign of dehydration but you need water
long before you feel thirsty and should build the habit to drink water regularly. A mere 2% drop in
body water can cause mild dehydration – one of the most common causes of daytime fatigue and
other symptoms.
TransCare
Client Newsletter
Page 2
Community Support Services
An estimated 75% of North Americans have mild, chronic dehydration, and in almost 40% their
thirst reflex is so weakened from this chronic deprivation that it is often mistaken for hunger.
A daily routine of fluid replacement provides many health benefits in terms of overall energy and
improved brain and muscle performance. It can also help:
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alleviate constipation and flush toxins as even mild dehydration reduces metabolism by 3%
reduce water retention problems as the body is actually retaining water to combat dehydration
reduce back and joint pain because water forms the protective fluid around the joints
maintain muscle tone and prevent sagging skin, and what’s not to like about that 
Further, a number of research studies suggest that drinking enough water every day can
significantly reduce the risk of developing cancer of the bowel, breast and prostate, as well as
protecting the heart and reducing risk of heart attack.
Another Nobel Laureate, Dr. Henri Coanda, said that water affects our health more than any other
nutrient, and coined the expression “You are what you drink.”
For your safety
Senior adults are very susceptible to dehydration for a number of reasons, such as:
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Depressed mechanism in feeling thirst
Use of diuretics which increase water loss
Diabetes which, if poorly controlled, can cause more urination
Mobility or confusion issues in getting enough fluids
More body fat which contains less water than lean tissue
Every year, people die in Toronto of heat-related deaths. Senior
adults and people with chronic conditions like heart disease are
particularly at risk during hot, humid weather.
It looks like it’s going to be a long, hot summer. There have already
been several Extreme Heat Alerts. Drink plenty of fluids. If you
don’t have air-conditioning, make use of air conditioned shopping
malls and local libraries as places to cool off.
Have a safe and
wonderful summer,
and drink up!
TransCare Community Support, formerly Scarborough Support Services
1045 McNicoll Avenue, Toronto ON M1W 3W6 416-750-9885
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A United Way member agency