Boost Your Immune System by Water

Dr. Magdy Badran

Consultant, Ped Immunology

Water is one of the most important substances on Earth. All plants and animals must have water to survive. If there was no water there would be no life on earth. Water is the main component of the human body; it is distributed throughout the body, in every organ, inside and between cells. It represents on average 60% of the body weight in adult men, and 55% in women.

The brain and heart consist of 73% water. Blood, the lungs and kidneys consist of 83% water. Muscles contain 76% water. Adipose tissue contains only 10% of water. The bones contain 31% water. Intracellular water comprises 65% of all total body water.

Water acts as a healing agent

Water undergoes continuous recycling. The absorption of water is very rapid, ingested water appears in plasma and blood cells as soon as 5 minutes after ingestion. Numerous functions have been recognized for body water, including its function as a solvent, as a means to remove metabolic heat, as a regulator of cell volume and overall function. Water has a key role in the digestion, absorption and transportation of other nutrients, formation and stability of cell structures and lubrication of cavities. Water contributes to the maintenance of normal physical functions and the maintenance of normal cognitive functions. Water helps keep sensitive tissues such as your eyes, nose, mouth and brain moist.

Water and immunity

One of the benefits of drinking water is that adequate hydration has a huge impact on your immune system. Drinking plenty of water flushes toxins and ensures that your cells get all of the oxygen they need to function. Water allows your kidneys to remove toxins from your body. If you don't drink enough water, toxins will build up, weakening your immune system. Water helps in the production of lymph. Lymph carries water, nutrients and immune cells throughout the body. Water keeps your tissues clean. Drinking plenty of water keeps your digestive system strong so that you can properly digest your food and ensures that your cells will get adequate nutrition.

Water protects joints

Drinking water more can help to improve the health of joints. Water functions like a lubricant and cushions joints so they can easily move against each other. Our joints are made up of cartilage and this articular cartilage functions as a low friction and wear resistant tissue where 60% is made from water. When the water content of cartilage decreases, it ends up losing its qualities. You can just picture how easy is for two wet sponges to move against one another than for two dry, stiff sponges.

Water helps you maintain an adequate blood volume so that nutrients can move through your blood and into joints. Water also allows waste products to move out of the joints. Chronic dehydration can lead to frequent joint pain.

Temperature regulation

Water can absorb and transfer heat and the human body uses it to stabilize temperature. Water has a relatively high heat capacity, meaning it can absorb a lot of heat before its temperature rises. This trait allows the water in every cell of the human body to act as a buffer against sudden temperature changes. Blood, which is made largely of water, moves heat away from the extremities and toward the vital organs when it needs to conserve heat, it flows towards the skin surface to release excess heat when necessary, and it transports muscle heat away as needed. Water helps expel excess heat from the body as water vapor from the lungs and sweat on the skin. Sweat evaporates off the skin surface which releases heat and cools the body down efficiently.

Stay hydrated

Consuming water regularly throughout the day is important to prevent dehydration. Being well hydrated elevates our energy levels and can help alleviate headaches. If you don't replace the fluids you lose through sweat, it can lead to dehydration and heat illness. Factors that influence sweat rates includes: environment, humidity, exercise intensity, and clothing. It's harder for sweat to evaporate in hot, humid weather than in hot and dry weather .

Why is dehydration so dangerous?

The basic causes of dehydration are not taking in enough water, losing too much water, or a combination of both. Even low levels of dehydration can cause headaches, lethargy and constipation. A mere 2% reduction in body water can decrease performance, affect short-term memory, focus and increase fatigue. Severe dehydration causes depression, high blood pressure, weakness and loss of energy.

Diarrhea is the most common cause of dehydration. Vomiting leads to a loss of fluids and makes it difficult to replace water by drinking it. Sweating - the body's cooling mechanism releases a significant amount of water. Hot and humid weather and vigorous physical activity can increase fluid loss from sweating. Fever can cause an increase in sweating and may dehydrate the patient, especially if there is also diarrhea and vomiting. High blood sugar levels cause increased urination and fluid loss. In burns, blood vessels can become damaged, causing fluid to leak into the surrounding tissues.

Risk factors for dehydration

Some people are at a greater risk for dehydration. The list includes older adults, people at higher altitudes, athletes, and people with chronic illnesses, such as diabetes, kidney disease and adrenal gland disorders. Dehydration in older adults is also common; because they drink less water so that they do not need to get up for the toilet as often. There are also changes in the brain meaning that thirst does not always occur. Infants and children are also at a greater risk for dehydration, most commonly due to diarrhea and vomiting.

Water intake requirements

The average adult requires roughly 2-3 L of water per day to maintain water balance and keep the body systems functioning efficiently. Water should be clean, clear and safe. Unsafe water kills 200 children every hour .In summer it is very important to drink plenty of water. If you exercise or engage in any activity that makes you sweat, you need to drink extra 400 to 600 milliliters water to compensate for the fluid loss. Pregnant women need 2.4 liters of fluids daily and women who breast-feed should consume 3.1 liters of fluids a day.

Tips to prevent dehydration

Make water your beverage of choice. Drink water before, during and after exercise. Drink water if you're feeling hungry as thirst is often confused with hunger. Drink a water-based beverage (water, juice or milk) with every meal and snack. Drink fluids before you are thirsty. By the time you are thirsty, your body is already dehydrated! Use the color of your urine as an indicator to know if you are drinking enough. Urine should be a pale yellow color. If you notice a darker yellow, you may need to increase your fluid intake. If you drink caffeinated beverages (coffee, tea and sodas), alternate decaffeinated beverage intake throughout the day. Caffeinated beverages and alcohol are diuretics.

Eat your water , you can get some fluids through the foods that you eat as well. Food provides about 20 percent of total water intake, while the remaining 80 percent comes from water and beverages of all kinds. For example, broth soups and foods with high water content. Many fruits and vegetables, such as watermelon and tomatoes are 90 percent to 100 percent water by weight. Order water when eating out.

Carry a water bottle with you. This is a great way to maintain your hydration level when doing outdoor activities.