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Water is virtually eveywhere,
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from soil moisture and ice caps,
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to the cells inside our own bodies.
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Depending on factors like location,
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fat index,
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age,
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and sex,
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the average human is between 55-60% water.
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At birth, human babies are even wetter.
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Being 75% water,
they are swimmingly similar to fish.
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But their water composition drops to 65%
by their first birthday.
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So what role does water
play in our bodies,
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and how much do we actually need to drink
to stay healthy?
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The H20 in our bodies works to cushion
and lubricate joints,
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regulate temperature,
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and to nourish the brain and spinal cord.
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Water isn't only in our blood.
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An adult's brain and heart are almost
three quarters water.
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That's roughly equivalent to the amount
of moisture in a banana.
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Lungs are more similar to an apple at83%.
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And even seemingly dry human bones
are 31% water.
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If we are essentially made of water,
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and surrounded by water,
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why do we still need to drink so much?
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Well, each day we lose two to three liters
through our sweat,
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urine,
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and bowel movements,
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and even just from breathing.
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While these functions
are essential to our survival,
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we need to compensate for the fluid loss.
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Maintaining a balance water level
is essential to avoid dehydration
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or over-hydration,
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both of which can have devastating
effects on overall health.
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At first detection of low water levels,
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sensory receptors
in the brain's hypothalamus
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signal the release
of antidiuretic hormone.
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When it reached the kidneys,
it creates aquaporins,
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special channels that enable blood
to absorb and retain more water,
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leading concentrated, dark urine.
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Increased dehydration can cause
notable drops in energy,
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mood,
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skin moisture,
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and blood pressure,
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as well as signs of cognative impairement.
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A dehydrated brain works harder
to accomplish the same amount
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as a normal brain,
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and it even temporarily shrinks
because of its lack of water.
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Over-hydration, or hyponatremia,
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is usually caused by overconsumption
of water in a short amount of time.
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Athletes are often the victims
of over-hydration
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because of complications
in regulating water levels
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in extreme physical conditions.
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Whereas the dehydrated brain amps
up the production of antidiuretic hormone,
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the over-hydrated brain slows,
or even stops releasing it into the blood.
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Sodium electrolytes in the body
become diluted,
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causing cells to swell.
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In severe cases,
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the kidneys can't keep up with
the resulting volumes of dilute urine.
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Water intoxication then occurs,
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possibly causing headache,
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vomitting,
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and in a rare instances, seizures
or death.
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But that's a pretty extreme situation.
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On a normal, day-to-day basis,
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maintaining a well-hydrated system
is easy to manage
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for those of us fortunate enough
to have access to clean drinking water.
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For a long time, conventional wisdom said
that we should drink eight glasses a day.
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That estimate has since been fine-tuned.
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Now, the consensus is that the amount
of water we need to imbibe
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depends largely on our weight
and environment.
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The recommended daily intake varies from
between 2.5-3.7 liters of water for men,
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and about 2-2.7 liters for women,
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a range that is pushed up
or down if we are healthy,
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active,
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old,
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or overheating.
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While water is the healthiest hydrator,
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other beverages,
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even those with caffeine
like coffee or tea,
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replenish fluids as well.
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And water within food makes up
about a fifth of our daily H20 intake.
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Fruits and vegetables like strawberries,
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cucumbers,
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and even broccoli are over 90% water,
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and can supplement liquid intake while
providing valuable nutrients and fiber.
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Drinking well might also have various
long-term benefits.
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Studies have shown that optimal hydration
can lower the chance of stroke,
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help manage diabetes,
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and potentially reduce the risk
of certain types of cancer.
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No matter what, getting the right amount
of liquid makes a world of difference
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in how you'll feel,
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think,
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and function day to day.