Water- A Forgotten Vital Nutrient

world water day

Water is vital for life and is an essential vital nutrient. The human body can last weeks without food, but only days without water.

Let’s understand the importance of water in our body

water- a forgotten vital nutrient

• A carrier for distributing essential nutrients to cells, such as minerals, vitamins and glucose.
• Removes waste products including toxins that the organs’ cells reject, and removes them through urine and faeces.
• Regulates body temperature as water allows the body to release heat when ambient temperature is higher than body temperature. The body begins to sweat, and the evaporation of water from the skin surface very efficiently cools the body.
• Moistens mucous membranes such as those of the lungs and mouth.
• An effective lubricant around joints. It also acts as a shock absorber for eyes, brain, and spinal cord and even for the foetus through amniotic fluid.
• Aid digestion and prevents constipation.
• Carry nutrients and oxygen to cells.

Recommended daily fluid intake

Approximate adequate daily intakes of fluids (including plain water, milk and other drinks) in litres per day include:
• infants 0–6 months – 0.7 (from breast milk or formula)
• infants 7–12 months – 0.9 (from breast milk, formula and other foods and drinks)
• children 1–3 years – 1.0 (about 4 cups)
• children 4–8 years – 1.2 (about 5 cups)
• girls 9–13 years – 1.4 (about 5-6 cups)
• boys 9–13 years – 1.6 (about 6 cups)
• girls 14–18 years – 1.6 (about 6 cups)
• boys 14–18 years – 1.9 (about 7-8 cups)
• women – 2.1 (about 8 cups)
• men – 2.6 (about 10 cups).


Dehydration occurs when the water content of the body is too low.

water- a forgotten vital nutrient

Symptoms of dehydration
• thirst
• headaches
• lethargy
• dry mouth and cracked lips
• dark-coloured urine
• weakness

Causes of dehydration
• not drinking enough water.
• increased sweating due to hot weather, humidity, exercise or fever.
• increased output of urine due to a hormone deficiency, diabetes, kidney disease or medications.
• diarrhoea or vomiting.

Lets pledge this World Water Day to Save Water and Stay Well Hydrated Always.

12 thoughts on “Water- A Forgotten Vital Nutrient”

  1. Shraddha..very apt. Many of us are ignorant about water intake despite of being knowledgeable…

    I keep reminding my family to have lots of water ..now will go with proof (your article) :))

    Good work!!!

  2. Very well written water is actually so important for our body many people avoid this making it least important .lack of water is the reason for many illnesses.nice one shraddha well written

  3. Good one Shraddha! I guess water is d most neglected key nutrient. We must increase water intake especially in summer days.

  4. Very informative Shraddha. Truly, water is like an unsung hero in our life. Very essential and inevitable. You really made us aware about the importance of water and how much should we drink everyday. Thank you Shraddha.

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