[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:06.50,0:00:08.81,Default,,0000,0000,0000,,Water is virtually everywhere,
Dialogue: 0,0:00:08.81,0:00:11.26,Default,,0000,0000,0000,,from soil moisture and ice caps,
Dialogue: 0,0:00:11.26,0:00:14.09,Default,,0000,0000,0000,,to the cells inside our own bodies.
Dialogue: 0,0:00:14.09,0:00:16.18,Default,,0000,0000,0000,,Depending on factors like location,
Dialogue: 0,0:00:16.18,0:00:17.40,Default,,0000,0000,0000,,fat index,
Dialogue: 0,0:00:17.40,0:00:18.11,Default,,0000,0000,0000,,age,
Dialogue: 0,0:00:18.11,0:00:19.20,Default,,0000,0000,0000,,and sex,
Dialogue: 0,0:00:19.20,0:00:23.81,Default,,0000,0000,0000,,the average human is between 55-60% water.
Dialogue: 0,0:00:23.81,0:00:27.02,Default,,0000,0000,0000,,At birth, human babies are even wetter.
Dialogue: 0,0:00:27.02,0:00:32.31,Default,,0000,0000,0000,,Being 75% water, \Nthey are swimmingly similar to fish.
Dialogue: 0,0:00:32.31,0:00:37.33,Default,,0000,0000,0000,,But their water composition drops to 65%\Nby their first birthday.
Dialogue: 0,0:00:37.33,0:00:40.20,Default,,0000,0000,0000,,So what role does water \Nplay in our bodies,
Dialogue: 0,0:00:40.20,0:00:44.29,Default,,0000,0000,0000,,and how much do we actually need to drink\Nto stay healthy?
Dialogue: 0,0:00:44.29,0:00:48.53,Default,,0000,0000,0000,,The H20 in our bodies works to cushion\Nand lubricate joints,
Dialogue: 0,0:00:48.53,0:00:49.95,Default,,0000,0000,0000,,regulate temperature,
Dialogue: 0,0:00:49.95,0:00:53.93,Default,,0000,0000,0000,,and to nourish the brain and spinal cord.
Dialogue: 0,0:00:53.93,0:00:56.06,Default,,0000,0000,0000,,Water isn't only in our blood.
Dialogue: 0,0:00:56.06,0:01:00.51,Default,,0000,0000,0000,,An adult's brain and heart are almost\Nthree quarters water.
Dialogue: 0,0:01:00.51,0:01:04.37,Default,,0000,0000,0000,,That's roughly equivalent to the amount\Nof moisture in a banana.
Dialogue: 0,0:01:04.37,0:01:08.49,Default,,0000,0000,0000,,Lungs are more similar to an apple at 83%.
Dialogue: 0,0:01:08.49,0:01:14.31,Default,,0000,0000,0000,,And even seemingly dry human bones\Nare 31% water.
Dialogue: 0,0:01:14.31,0:01:16.05,Default,,0000,0000,0000,,If we are essentially made of water,
Dialogue: 0,0:01:16.05,0:01:17.63,Default,,0000,0000,0000,,and surrounded by water,
Dialogue: 0,0:01:17.63,0:01:20.49,Default,,0000,0000,0000,,why do we still need to drink so much?
Dialogue: 0,0:01:20.49,0:01:24.29,Default,,0000,0000,0000,,Well, each day we lose two to three liters\Nthrough our sweat,
Dialogue: 0,0:01:24.29,0:01:25.23,Default,,0000,0000,0000,,urine,
Dialogue: 0,0:01:25.23,0:01:26.71,Default,,0000,0000,0000,,and bowel movements,
Dialogue: 0,0:01:26.71,0:01:28.37,Default,,0000,0000,0000,,and even just from breathing.
Dialogue: 0,0:01:28.37,0:01:30.86,Default,,0000,0000,0000,,While these functions \Nare essential to our survival,
Dialogue: 0,0:01:30.86,0:01:33.31,Default,,0000,0000,0000,,we need to compensate for the fluid loss.
Dialogue: 0,0:01:33.31,0:01:37.85,Default,,0000,0000,0000,,Maintaining a balanced water level\Nis essential to avoid dehydration
Dialogue: 0,0:01:37.85,0:01:39.71,Default,,0000,0000,0000,,or over-hydration,
Dialogue: 0,0:01:39.71,0:01:43.28,Default,,0000,0000,0000,,both of which can have devastating\Neffects on overall health.
Dialogue: 0,0:01:43.28,0:01:45.40,Default,,0000,0000,0000,,At first detection of low water levels,
Dialogue: 0,0:01:45.40,0:01:48.37,Default,,0000,0000,0000,,sensory receptors \Nin the brain's hypothalamus
Dialogue: 0,0:01:48.37,0:01:51.40,Default,,0000,0000,0000,,signal the release \Nof antidiuretic hormone.
Dialogue: 0,0:01:51.40,0:01:54.49,Default,,0000,0000,0000,,When it reached the kidneys, \Nit creates aquaporins,
Dialogue: 0,0:01:54.49,0:02:00.44,Default,,0000,0000,0000,,special channels that enable blood\Nto absorb and retain more water,
Dialogue: 0,0:02:00.44,0:02:03.05,Default,,0000,0000,0000,,leading to concentrated, dark urine.
Dialogue: 0,0:02:03.05,0:02:06.56,Default,,0000,0000,0000,,Increased dehydration can cause\Nnotable drops in energy,
Dialogue: 0,0:02:06.56,0:02:07.59,Default,,0000,0000,0000,,mood,
Dialogue: 0,0:02:07.59,0:02:08.77,Default,,0000,0000,0000,,skin moisture,
Dialogue: 0,0:02:08.77,0:02:10.20,Default,,0000,0000,0000,,and blood pressure,
Dialogue: 0,0:02:10.20,0:02:13.25,Default,,0000,0000,0000,,as well as signs of cognitive impairment.
Dialogue: 0,0:02:13.25,0:02:17.21,Default,,0000,0000,0000,,A dehydrated brain works harder \Nto accomplish the same amount
Dialogue: 0,0:02:17.21,0:02:18.70,Default,,0000,0000,0000,,as a normal brain,
Dialogue: 0,0:02:18.70,0:02:22.62,Default,,0000,0000,0000,,and it even temporarily shrinks\Nbecause of its lack of water.
Dialogue: 0,0:02:22.62,0:02:25.61,Default,,0000,0000,0000,,Over-hydration, or hyponatremia,
Dialogue: 0,0:02:25.61,0:02:30.67,Default,,0000,0000,0000,,is usually caused by overconsumption\Nof water in a short amount of time.
Dialogue: 0,0:02:30.67,0:02:33.24,Default,,0000,0000,0000,,Athletes are often the victims \Nof over-hydration
Dialogue: 0,0:02:33.24,0:02:36.58,Default,,0000,0000,0000,,because of complications \Nin regulating water levels
Dialogue: 0,0:02:36.58,0:02:39.26,Default,,0000,0000,0000,,in extreme physical conditions.
Dialogue: 0,0:02:39.26,0:02:43.77,Default,,0000,0000,0000,,Whereas the dehydrated brain amps\Nup the production of antidiuretic hormone,
Dialogue: 0,0:02:43.77,0:02:49.17,Default,,0000,0000,0000,,the over-hydrated brain slows,\Nor even stops, releasing it into the blood.
Dialogue: 0,0:02:49.17,0:02:51.98,Default,,0000,0000,0000,,Sodium electrolytes in the body\Nbecome diluted,
Dialogue: 0,0:02:51.98,0:02:54.13,Default,,0000,0000,0000,,causing cells to swell.
Dialogue: 0,0:02:54.13,0:02:55.58,Default,,0000,0000,0000,,In severe cases,
Dialogue: 0,0:02:55.58,0:02:59.77,Default,,0000,0000,0000,,the kidneys can't keep up with \Nthe resulting volumes of dilute urine.
Dialogue: 0,0:02:59.77,0:03:01.92,Default,,0000,0000,0000,,Water intoxication then occurs,
Dialogue: 0,0:03:01.92,0:03:03.56,Default,,0000,0000,0000,,possibly causing headache,
Dialogue: 0,0:03:03.56,0:03:04.69,Default,,0000,0000,0000,,vomiting,
Dialogue: 0,0:03:04.69,0:03:08.16,Default,,0000,0000,0000,,and, in rare instances, seizures\Nor death.
Dialogue: 0,0:03:08.16,0:03:10.30,Default,,0000,0000,0000,,But that's a pretty extreme situation.
Dialogue: 0,0:03:10.30,0:03:12.06,Default,,0000,0000,0000,,On a normal, day-to-day basis,
Dialogue: 0,0:03:12.06,0:03:15.63,Default,,0000,0000,0000,,maintaining a well-hydrated system\Nis easy to manage
Dialogue: 0,0:03:15.63,0:03:19.53,Default,,0000,0000,0000,,for those of us fortunate enough \Nto have access to clean drinking water.
Dialogue: 0,0:03:19.53,0:03:23.81,Default,,0000,0000,0000,,For a long time, conventional wisdom said\Nthat we should drink eight glasses a day.
Dialogue: 0,0:03:23.81,0:03:26.45,Default,,0000,0000,0000,,That estimate has since been fine-tuned.
Dialogue: 0,0:03:26.45,0:03:30.24,Default,,0000,0000,0000,,Now, the consensus is that the amount\Nof water we need to imbibe
Dialogue: 0,0:03:30.24,0:03:33.12,Default,,0000,0000,0000,,depends largely on our weight\Nand environment.
Dialogue: 0,0:03:33.12,0:03:39.62,Default,,0000,0000,0000,,The recommended daily intake varies from\Nbetween 2.5-3.7 liters of water for men,
Dialogue: 0,0:03:39.62,0:03:42.80,Default,,0000,0000,0000,,and about 2-2.7 liters for women,
Dialogue: 0,0:03:42.80,0:03:46.15,Default,,0000,0000,0000,,a range that is pushed up \Nor down if we are healthy,
Dialogue: 0,0:03:46.15,0:03:46.99,Default,,0000,0000,0000,,active,
Dialogue: 0,0:03:46.99,0:03:47.95,Default,,0000,0000,0000,,old,
Dialogue: 0,0:03:47.95,0:03:49.66,Default,,0000,0000,0000,,or overheating.
Dialogue: 0,0:03:49.66,0:03:51.52,Default,,0000,0000,0000,,While water is the healthiest hydrator,
Dialogue: 0,0:03:51.52,0:03:52.62,Default,,0000,0000,0000,,other beverages,
Dialogue: 0,0:03:52.62,0:03:55.23,Default,,0000,0000,0000,,even those with caffeine \Nlike coffee or tea,
Dialogue: 0,0:03:55.23,0:03:57.32,Default,,0000,0000,0000,,replenish fluids as well.
Dialogue: 0,0:03:57.32,0:04:02.31,Default,,0000,0000,0000,,And water within food makes up \Nabout a fifth of our daily H20 intake.
Dialogue: 0,0:04:02.31,0:04:04.33,Default,,0000,0000,0000,,Fruits and vegetables like strawberries,
Dialogue: 0,0:04:04.33,0:04:05.30,Default,,0000,0000,0000,,cucumbers,
Dialogue: 0,0:04:05.30,0:04:08.87,Default,,0000,0000,0000,,and even broccoli are over 90% water,
Dialogue: 0,0:04:08.87,0:04:14.12,Default,,0000,0000,0000,,and can supplement liquid intake while\Nproviding valuable nutrients and fiber.
Dialogue: 0,0:04:14.12,0:04:17.28,Default,,0000,0000,0000,,Drinking well might also have various\Nlong-term benefits.
Dialogue: 0,0:04:17.28,0:04:21.62,Default,,0000,0000,0000,,Studies have shown that optimal hydration\Ncan lower the chance of stroke,
Dialogue: 0,0:04:21.62,0:04:23.11,Default,,0000,0000,0000,,help manage diabetes,
Dialogue: 0,0:04:23.11,0:04:27.87,Default,,0000,0000,0000,,and potentially reduce the risk\Nof certain types of cancer.
Dialogue: 0,0:04:27.87,0:04:32.05,Default,,0000,0000,0000,,No matter what, getting the right amount\Nof liquid makes a world of difference
Dialogue: 0,0:04:32.05,0:04:33.34,Default,,0000,0000,0000,,in how you'll feel,
Dialogue: 0,0:04:33.34,0:04:34.20,Default,,0000,0000,0000,,think,
Dialogue: 0,0:04:34.20,0:04:36.07,Default,,0000,0000,0000,,and function day to day.