The water and immune system represent a critical factor whose absence will be fatal in a matter of days for our lives and our happiness in life and in the achievement of our successes.
Fast facts on water intake and immune System
- The transport of oxygen throughout the body is done with the help of the water in the blood, so it must be balanced and available to nourish the cells.
- It Promotes Good Quality Sleep and Rest
- Drinking more water helps the body’s metabolism by maintaining the functioning of the stomach and small intestine, thus absorbing the benefits to the body from foods
- Humans can survive only for days without water. Water comprises from 75% body weight in infants to 55% in elderly and is essential for cellular homeostasis and life
Why Is Drinking Water Important?
Take care of yourself, your son, and your family.
Do you know that water is important to maintain the activity of the vital organs in your body and make you perform physical activity at work and club to the fullest?
Your son can get the best results in his school to increase his concentration and awareness during the day, all you have to do
Water Intake during the day regularly to improve the Immune System and regularly and transfer this habit to your son and make sure to do well
Types of water
Water is in nature in many forms, but the most important of them is the following: –
- spring or well,
- carbonated or distilled water
Sources of water in the human body
When you feel thirsty, this is a strong indication that the body needs water, so make sure to drink good and healthy water .we get water from:
- By drinking water directly.
- food and to a very small extent also from the oxidation of macronutrients (metabolic water).
The proportions of water in food and drink
The Water Content-Range for Selected Foods
|90–99%||Fat-free milk, cantaloupe, strawberries, watermelon, lettuce, cabbage, celery, spinach, pickles, squash (cooked)|
|80–89%||Fruit juice, yogurt, apples, grapes, oranges, carrots, broccoli (cooked), pears, pineapple|
|70–79%||Bananas, avocados, cottage cheese, ricotta cheese, potato (baked), corn (cooked), shrimp|
|60–69%||Pasta, legumes, salmon, ice cream, chicken breast|
|50–59%||Ground beef, hot dogs, feta cheese, tenderloin steak (cooked)|
|30–39%||Cheddar cheese, bagels, bread|
|20–29%||Pepperoni sausage, cake, biscuits|
|10–19%||Butter, margarine, raisins|
|1–9%||Walnuts, peanuts (dry roasted), chocolate chip cookies, crackers, cereals, pretzels, taco shells, peanut butter|
Source: The USDA National Nutrient Database for Standard Reference, Release 21 provided in Altman.
The kidneys importance
Water intake helps dissolve minerals and nutrients, making them more accessible to the body then strengthen the immune system. The kidneys play a key role in balancing fluid levels and improve the immune system
The functions make water vital to the kidneys
- The rate of kidney filtration every day is about 120-150 liters of fluid.
- When the diet contains large amounts of salts, the kidneys form the stones that cause damage to the body, so care must be taken on the food components that the body consumes and the number of salts and thus compensate the body by consuming abundant amounts and healthy water at different periods
- If the kidneys economize on water producing more concentrated urine then there is a greater cost in energy and more wear on their tissues, and consequently great damage to them and their failure to perform their functional role, which affects the body’s immunity.
- When the diet contains large amounts of salts without replacing the body and the kidneys with water that form the sticks and cause damage to the body that is why care must be taken on the food components that the body ingest and the number of salts and thus compensate the body by consuming abundant and healthy water and at various periods.
- The best way to reduce the risk of contracting a urinary tract infection and help treat an existing urinary tract infection UTI. is to drink plenty of water.
- The lack of water in the body increases the accumulation of salts in the kidneys, and this increases the accumulation of stones in it and leads to the risk of developing chronic kidney disease.
- If more water is lost than the body absorbs. It can lead to an imbalance of electrolytes in the body, which help electrolytes, such as potassium, phosphate, and sodium, to transmit electrical signals between cells.
- The kidneys keep levels of electrolytes stable in the body when they are functioning properly.
- When the kidneys are unable to maintain a balance in the levels of electrolytes, This can lead to seizures, involving involuntary muscle movements and loss of consciousness.
- Severe dehydration leads to kidney failure and this is life-threatening due to possible complications of chronic kidney failure, such as anemia, damage to the central nervous system, heart failure, and weak immune system, which increases the infection of the body with various diseases.
Beware of badly moisturizing the kidney
The bad way to replace the body with water is the following habits:
- Consume fluids as components of everyday foods (e.g. soup, milk)
- consume fluids as beverages used as mild stimulants (tea, coffee) and for pure pleasure. A common example is alcohol consumption which can increase individual pleasure and stimulate social interaction.
- Drinks are also consumed for their energy content, as in soft drinks and milk, and are used in warm weather for cooling and cold weather for warming.
- Following water deprivation, older persons are less thirsty and drink less fluid compared to younger persons.
- Older persons drink insufficient water following fluid deprivation to replenish their body water deficit.
Harmful to obtaining fluids other than water
- Contribute to the intake of caloric nutrients over requirements.
- Alcohol consumption that in some people may insidiously bring about dependence Aging and fluid intake Water and heat and how can heat be regulated in the body?
The heat in the body is regulated by the following steps
Body water loss through sweat.
Sweat is an important cooling mechanism in hot climates and physical activity.
Sweat production is dependent upon environmental temperature and humidity, activity levels, and type of clothing worn.
Water losses via the skin (both insensible perspiration and sweating) can range from 0.3 L/h in sedentary conditions to 2.0 L/h in high activity in the heat and intake requirements range from 2.5 to just over 3 L/d in adults under normal conditions, and can reach 6 L/d with high extremes of heat and activity.27, 28 Evaporation of sweat from the body results in cooling of the skin.
The difference between the Children and the elderly responses to ambient temperature
The main factors that contribute to an increased risk of hypohydration and dehydration in the elderly:
Children in warm climates may be more susceptible to heat illness than adults due to greater surface area to body mass ratio.
Lower rate of sweating, and a slower rate of acclimatization to the heat.
The children can dissipate a greater proportion of body heat via dry heat loss.
Elderly there is a decrease in total body water.
The elderly have a weakness in keeping various fluids in the kidney, which is due to age factors and the habits that a person practices throughout his life.
The elderly have impaired responses to heat and cold stress.
Exercise, children, and dehydration
Children may be at greater risk for voluntary dehydration while exercising.
Children may not recognize the need to replace lost fluids, and both children as well as coaches need specific guidelines for fluid intake.
Drinking water regularly triggers the brain to produce melatonin and other sleep-inducing chemicals. The result is a good quality of rest and a completely recharged body.
Make Hydration a Priority Cognitive performance
Water, or its lack (dehydration), can influence cognition. Mild levels of dehydration can produce disruptions in mood and cognitive functioning. Impair performance on tasks such as short-term memory, arithmetic ability, visuomotor tracking, and psychomotor skills perceptual discrimination
This may be of special concern in the very young, very old those in hot climates, engaging in vigorous exercise.
Mild dehydration produces alterations in several important aspects of cognitive function such as concentration, alertness, and short-term memory in children (10–12 y),32 young adults (18–25y)53–56, and in the oldest adults, 50–82y.
In a study using water deprivation alone over a 24-h period, no significant decreases in cognitive performance were seen with 2.6% dehydration It is possible, therefore, that heat-stress may play a critical role in the effects of dehydration on cognitive performance.
Make sure to have water for your child at school
Several recent studies have examined the utility of providing water to school children on attentiveness and cognitive functioning in children.
- drinking water on a spot-the-difference task in 6–7-year-old children 61 and the other showing a significant improvement in a similar task 2- in 7–9-year-old children 62 In the research memory performance was improved by the provision of water but sustained attention was not altered with the provision of water in the same children Gastrointestinal function.
- Fluids in the diet are generally absorbed in the proximal small intestine absorption rate is determined by the rate of gastric emptying to the small intestine. Significant water loss can occur through the gastrointestinal tract, and this can be of great concern in the very young.
- The appropriate treatment is oral rehydration, as simple dilute solutions of salt and sugar in water can replace the fluids lost due to diarrhea.
- Many consider the application of oral rehydration therapy to be one of the signal public health developments of the last century.
Headache and water
Water deprivation and dehydration can lead to the development of a headache.
the water deprivation, can serve as a trigger for migraine and also prolong migraine.
In those with water deprivation-induced headaches, the ingestion of water provided relief from headaches in most individuals within 30 min to 3 h.
Healthy skin and water consumption
The skin contains approximately 30% water, so keep drinking 8-10 glasses of water a day that “detoxifies the skin” and “gives a radiant complexion
- Regular and thoughtful water intake, especially in individuals with low initial water consumption, improves the thickness and density of the skin according to the ultrasound measurement.
Adequate skin hydration is not sufficient to prevent wrinkles or other signs of aging, which are related to genetics, and sun and environmental damage.
People who drink enough water get the most benefit from a topical emollient that will improve the skin’s barrier function and improve the look and feel of dry skin.
How can drinking water boost your immune system?
- The water pumps oxygen around the body, as it transports oxygen to all parts of the body, making the bodily functions work at their maximum efficiency, which makes you feel the better physical performance.
- Drinking water regularly and according to the body’s need prevents the accumulation of toxins in the body and thus enhances the immune role of the body by expelling toxins.
- The production of melatonin and other chemicals that have an essential role in stimulating sleep and thus get rest and a regenerated, healthy body with strong immunity.
- Drinking water works to increase the lymph fluid, which collects bacteria and waste products into the lymph gland, which acts as filters from diseases and maintains the body’s immunity. It has three main types: B cells, T cells, and natural killer cells.
- Maintaining the moisture of the mucous membranes of the important sensory organs such as the skin and eyes. The mucous membranes prevent infectious bacteria from penetrating the immune system. Besides maintaining a protective barrier, moisture from water maintains the elasticity and structure of the organs. Thus, you can bid farewell to dry skin by drinking water regularly.
- Other sources of water are in soups, tomatoes, and oranges, but most of it comes from drinking water and other drinks.
- During the day, during the normal activity of the body, the body loses water in various forms, such as sweating and urination, but water is lost even when we breathe and this needs to be replaced.
- Drinking water, either from a tap or a bottle, is the best source of fluids for the body.
- You should avoid getting body fluids from soft drinks, coffee, and beer, which are not ideal because they often contain empty calories. Drinking water instead of soda can help you lose weight.