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Written by Tania
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Around sixty per cent of an adult's body weight is water. It must be
continually replaced since we lose roughly 0.3 liters (about half a
pint) of water a day simply through breathing. In a lifetime, each
person is estimated to drink about 40, 000 liters of water.
We need water for digestion and the elimination of waste products. It
acts as a lubricant for joints and eyes, and is essential for the
regulation of body temperature. Both drink and food supply water. The
total intake from drinks - including tea, coffee or juices - plus
around 300ml of water which is obtained as a by-product of metabolism,
provides roughly 2 liters a day. While food - especially fruit and
vegetables - supples a further liter. This makes a total of around 3
liters of water each day for the average adult.
When you take any form of vigorous exercise or when the weather is
particularly hot, you should always drink more than normal, to
compensate for the extra water lost through breathing rapidly and
sweating. By drinking plenty of water you can ensure that calcium in
the urine is diluted - in high concentrations, calcium can crystallise
and form kidney stones. Water flushes out bladder and kidney infections
and improves the complexion by washing out the body's waste products.
People who drink too little water may suffer from headaches and poor
concentration. But surprisingly, it is possible - although difficult -
to drink too much water. If a lot of water is taken in a very short
space of time, it can cause short-lived symptoms which are similar to
those of being drunk.
Water in everyday foods
Vegetables - contain the greatest percentages of water. Cucumber
consists of 96% and tomatoes are 93% water, while spinach, carrots and
broccoli are 89%.
Fruit - the edible parts of most fruits generally comprise around
75-80% water. Melons contain a greater percentage, typically consisting
of around 90% water. Dried fruit, such as dates and currants are 12%
and 16% respectively.
Dairy Products - Soft cheeses are around 58%, hard cheeses 38% and
soft, rinded cheeses about 50%. Butter and margarines are around 16%
water, while low-fat spreads are around 50%. Milk is around 90% water.
Cream is between 48 and 79% water.
Poultry and Meat - Most roast meats tend to be around 50% water.
Poultry generally contains more, being typically 65-70%. Salami sausage
contains only 28% water. The water content of bacon varies between 13
and 67%. Sausages are between 45 and 54% water.
Fish and Shellfish - The water content of various fish are similar,
with cod, haddock, lemon sole, plaice and trout consisting of around
75%. Shellfish generally contain even more water, up to 85%. Anchovies
are 42% water and smoked mackerel are 47%.
Bread - most breads are around 38% water. Naan bread contains 29% and
poppadoms as little as 10%. Water biscuits and cream crackers contain
around 4% water and digestive biscuits contain 3%. Cheesecake is around
35% water.
Jams and Honey - honey is 23% water, while fruit jam and lemon curd are
typically 30% water. Reduced sugar jam has a greater water content,
around 65%. Marmalade is 28% and golden syrup is just 20% water.
Water Filters
Although tap water is safe to drink, many people use water filters to
remove minute traces of chemicals, metals and other substances that may
be present in tap water. Whatever filter system you choose, you must
replace the filter regularly, according to the manufacturer's
instructions. If the filter is overused, it will start to release
pollutants back into the water and breed bacteria.
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