Water - How the Body uses it and the purification process
Why is water essential to the body?
Most of your body's major systems depend on water to function. Water makes up about 60% of your body weight. Organs will begin to shut down with dehydration
Ways your body utilizes water
Regulates body temperature: Water plays a critical role in maintaining your body's temperature through processes like sweating. When your body heats up, sweat glands release water onto the skin, which evaporates and cools the body down. Without enough water, this cooling mechanism can falter, leading to overheating or heat-related illnesses.
Moistens tissues in the eyes, nose, and mouth: Proper hydration ensures that mucous membranes in areas like the eyes, nose, and mouth remain moist. This not only keeps these tissues comfortable and functional but also supports their role in protecting against irritants and infections.
Protects body organs and tissues: Water acts as a cushion and protective barrier for vital organs and tissues. For example, the fluid around the brain and spinal cord acts as a shock absorber, safeguarding these critical structures against injury.
Carries nutrients and oxygen to cells: Water is a primary component of blood, which transports oxygen and essential nutrients to cells throughout the body. Without adequate hydration, this delivery system becomes less efficient, potentially affecting overall energy and health.
Lubricates joints: The synovial fluid within your joints relies on water to maintain its viscosity. This lubrication helps reduce friction between bones, allowing for smooth and pain-free movement. Dehydration can lead to discomfort or stiffness in joints over time.
Lessens burden on the kidneys and liver by flushing out waste products: Water helps dissolve and remove toxins and waste products from the body through urine. Staying hydrated eases the workload on the kidneys and liver, enabling them to perform their detoxifying functions more effectively.
Dissolves minerals and nutrients to make them accessible to your body: Water serves as a solvent for essential minerals and nutrients, breaking them down so they can be absorbed into the bloodstream and utilized by cells. Without adequate hydration, your body may struggle to access and process these vital compounds.
How much water does the body require?
Each day, the body loses about eight to 12 cups of water through breathing, sweating, and natural waste elimination. Men typically require a minimum of 12 cups of fluids daily, while women need at least nine. These recommended amounts vary based on various lifestyle factors, such as physical activity, hot weather, high altitudes, a high-fiber diet, or the consumption of caffeine and alcohol, can increase the need for fluids.
Hydration needs differ between individuals, but a simple way to gauge your hydration level is by checking the color of your urine in the morning. Light straw or lemonade-colored urine generally indicates proper hydration, while darker, apple juice-colored urine can be a sign of dehydration.
To maintain hydration, it’s essential to replenish your body with fluids from both beverages and water-rich foods. Although water is the best option to fulfill your fluid requirements, other drinks like soups, milk, 100% fruit juices, and decaffeinated teas can contribute. Fruits and vegetables also provide water, but because it's challenging to measure the water content from food, aiming for at least eight cups of
How to Stay hydrated
How can you stay hydrated?
· Drinking water first thing in the morning
o Rehydration: During sleep, your body naturally loses water through breathing and minor sweating, leaving you slightly dehydrated. A glass of water in the morning replenishes this lost fluid and helps jump-start your body's hydration.
o Boosts Metabolism: Consuming water early can activate your metabolism, helping your body process nutrients and burn calories more effectively throughout the day.
o Flushes Toxins: Overnight, your body works to repair itself and eliminate toxins. Drinking water in the morning supports this process by helping your kidneys and liver flush out waste products.
o Improves Digestion: A morning glass of water can stimulate your digestive system, preparing it for the day ahead and encouraging healthy bowel movements.
o Enhances Energy Levels: Dehydration can cause fatigue and sluggishness. Starting your day with water gives your body an immediate energy boost.
o Supports Brain Function: Your brain is highly influenced by hydration. Drinking water after waking up can improve focus, clarity, and overall cognitive function.
· Cut back on sugary beverages
o Promotes Optimal Hydration: Replacing sugary beverages with water or other hydrating drinks ensures your body gets the fluids it needs without added sugars or empty calories. Water is the best option for effective hydration.
o Improves Fluid Balance for Weight Management: Sugary drinks often contain excessive sugar and calories, which can distract from drinking plain water. By swapping them out, you’re more likely to drink water consistently, helping maintain both hydration and a healthy weight.
o Supports Consistent Hydration for Long-Term Health: Sugary drinks can sometimes dehydrate the body due to their diuretic effects, especially when consumed in excess. Avoiding them helps maintain steady hydration levels, which is essential for reducing risks of conditions like diabetes and heart disease.
o Prevents Dryness and Dehydration in the Mouth: Sugary drinks can harm oral health and may not hydrate as effectively as water. Choosing water or unsweetened alternatives keeps tissues in your mouth moist and promotes overall hydration.
o Stabilizes Energy Levels with Better Hydration: Sugary drinks often lead to fluctuations in energy due to rapid sugar spikes and crashes. Consuming water or nutrient-rich beverages supports more stable hydration and energy throughout the day.
o Encourages Mindful Hydration Choices: Cutting out sugary drinks naturally shifts your focus to healthier options like water, herbal teas, or milk, ensuring your daily fluid intake contributes directly to your hydration goals.
Infant or young child
· Dry mouth and tongue
· No tears when crying
· No wet diapers for three hours
· Sunken eyes, cheeks
· Sunken soft spot on top of skull
· Listlessness or irritability
Mild Dehydration
Mild dehydration can occur because of normal sweating on a hot day or excess urination. This can cause you to feel thirsty and dry-mouthed. Your lips and nose may also feel a bit dry. Check your urine at this stage; if it is a dark yellow or amber, you need to drink water to rehydrate.
At this stage, the thirst that you are feeling is your brain telling you that you need to drink water. Ignore this warning at your own risk as things will only get worse if you do.
Symptoms of Dehydration
Adult
· Extreme thirst
· Less frequent urination
· Dark-colored urine
· Fatigue
· Dizziness
· Confusion
Stages of Dehydration
Common causes of dehydration
· Diarrhea
· Fever
· Excessive sweating
· Increased urination
· Inadequate intake of fluids
· Vomiting
· Alcohol or caffeine consumption
· Infections and wounds
First understanding what dehydration means is crucial. Dehydration is when you are expelling more fluid than you are taking in, thus impeding the flow of vital functions within the body. Thirst is not a reliable first indicator of dehydration, in fact, the older we get the further into dehydration we can be when we experience thirst.
Dehydration causes the body to lose body weight, as the human body is around two-thirds water. When this happens, the body cannot function optimally, and this can affect your health in a very poor manner.
There are essentially 3 stages of dehydration:
1. Mild Dehydration– you lose 3% to 5% of your body weight
2. Moderate Dehydration – you lose 6% to 9% of your body weight
3. Severe Dehydration– you lose 10% or more of your body weight
Recognizing the different stages of dehydration to take the appropriate steps to rehydrate the body.
Severe Dehydration
Severe dehydration is serious and requires medical intervention to prevent damage to your kidneys and/or liver. Just drinking water will not help at this stage as it has gone beyond the point where you can rehydrate without medical help.
Seek medical advice immediately if you exhibit any of the following symptoms:
· Severe diarrhea
· Inability to produce tears
· Vomiting or a fever
· Bloody or black stool
· Moderate diarrhea for more than 24 hours
· Inability to keep down fluids
· Irritability
· Feeling disoriented
· Sunken, dry eyes
· A weak pulse
· Seizures
· Low blood pressure
· Dry skin that sags slowly into position when pinched up
· Inability to pass urine for eight hours
· A low level of consciousness
Severe dehydration normally requires hospitalization and a drip to restore fluids. If not attended to immediately it can lead to various complications, including death.
Moderate Dehydration
Moderate dehydration can result in abnormalities in the body’s potassium and sodium levels, which can affect now the rhythm of your heartbeat, the heart now needs to work harder to pump blood and oxygen throughout your body.
The symptoms of moderate dehydration include:
· Dry mouth, lips and nose
· Extreme thirst
· Decreased urine output
· Deep, rapid breathing
· Headaches
· Dry skin
· Dizziness and feeling light-headed
· Fatigue and lethargy
· Low blood pressure
· Confusion
· Constipation
· Muscles cramping
· A rapid, weak pulse of 100bpm at rest
· Drop in body temperature, especially in the extremities
· Pain in kidneys
Drinking water or other fluids such as electrolyte drinks at regular intervals should resolve your hydration problems. Monitor the color of your urine and don’t stop hydrating until your urine is clear or light-colored, start with smaller sips and increase intake as you start to rehydrate.
Understanding the treatment of your water Supply
The primary goal of water purification plants is to provide clean water that meets the standards and regulations set by health authorities. These plants are equipped with advanced technologies and monitoring systems to ensure that every drop of water that leaves the plant is free from contaminants and safe for consumption.
Coagulation & Flocculation
The first step in the purification process is typically coagulation and flocculation. In this stage, chemicals are added to the raw water to bind the suspended particles and impurities, allowing them to form larger clumps called flocs. These flocs then settle down at the bottom of the water.
Sedimentation
During sedimentation, the water is left undisturbed for a certain period, allowing the flocs to settle at the bottom of the tanks. This sedimentation process helps in separating the solid impurities from the water.
Disinfection
Next comes the disinfection stage. water purification plants also use disinfection methods to kill any remaining bacteria and viruses in the water. The most used disinfectant is chlorine, which is added to the water in controlled amounts to ensure it is safe for consumption.
Carbon Adsorption/Oxidation
Water purification plants also take into consideration the removal of chemical contaminants from the water. This can involve additional treatment processes such as activated carbon adsorption or oxidation. These processes help remove chemicals like pesticides, heavy metals, and organic compounds that may be present in the raw water. In areas that have high agricultural use, this is usually necessary due to the surface runoff of pesticides and herbicides.
Fluoridation
Before purified water is distributed to households or industries, it undergoes a final step called fluoridation and is processed for quality assurance. Fluoride is added to the water in controlled amounts to help prevent tooth decay and improve dental health. Water samples are regularly collected and analyzed to ensure that they meet the required standards for drinking water. If any issues are detected, adjustments are made to the treatment processes to maintain water quality.
*Fun Fact chlorine and fluoride are both assumed neurotoxins which are still being studied
The Safe Drinking Water Act defines the term "contaminant" as meaning any physical, chemical, biological, or radiological substance or matter in water. Therefore, the law defines "contaminant" very broadly as being anything other than water molecules.
Here are a few examples of contaminants:
Physical contaminants primarily impact the physical appearance or other physical properties of water. Examples of physical contaminants are sediment or organic material suspended in the water of lakes, rivers and streams from soil erosion.
Chemical contaminants are elements or compounds. These contaminants may be naturally occurring or man-made. Examples of chemical contaminants include nitrogen, bleach, salts, pesticides, metals, toxins produced by bacteria, and human or animal drugs.
Biological contaminants are organisms in water. They are also referred to as microbes or microbiological contaminants. Examples of biological or microbial contaminants include bacteria, viruses, protozoa, and parasites.
Radiological contaminants are chemical elements with an unbalanced number of protons and neutrons resulting in unstable atoms that can emit ionizing radiation. Examples of radiological contaminants include cesium, plutonium and uranium.
Filtration
Filtration is a critical step in water purification as it removes harmful bacteria, viruses, and other pathogens that can cause diseases. The water passes through different types of filters made of layers of sand, gravel, charcoal, or membrane filters.
Rapid & Slow Sand Filters
Rapid sand filters are designed to provide a quick and efficient filtration process. They work by passing water through a bed of coarse sand at a high flow rate. The sand acts as a physical barrier, trapping any solid particles and impurities present in the water. As the water flows through the filter, it undergoes a series of chemical and biological processes that further enhance its quality. These are often used in larger plants.
On the other hand, slow sand filters offer a more natural and gradual purification process. The slow flow rate allows for more contact time between the water and the sand, promoting the growth of beneficial microorganisms that help eliminate harmful bacteria and pathogens. Slow sand filters are often used in smaller-scale water treatment systems, such as individual households or small communities.
Gravel Filters
Gravel filters are made up of layers of different-sized gravel, and are incredibly effective at removing impurities from water. The concept is simple yet brilliant – as water passes through the gravel layers, the gravel acts as a physical barrier, trapping and filtering out any contaminants. This makes gravel filters an excellent choice for both residential and industrial use. Plus, they are relatively low-cost and easy to maintain.
Carbon Filters
Carbon filters work by using activated carbon, which has a high surface area and a porous structure. As water passes through the carbon filter, the impurities and contaminants in the water are attracted to the carbon and are trapped in its pores. This process effectively removes chlorine, heavy metals, chemicals, and other harmful substances from the water. Carbon filters are not only efficient in purifying water, but they are also easy to use and maintain.
Membrane Filters
Membrane filters work by utilizing a semi-permeable barrier that allows water molecules to pass through while trapping larger particles, such as bacteria, viruses, and chemicals. This process ensures that the water is thoroughly cleansed, making it suitable for drinking, cooking, and other household uses.
Another popular method of water purification is distillation, which involves boiling water and then condensing the steam to remove impurities. This process effectively kills bacteria and removes heavy metals, resulting in clean and pure water.
Another purification method that is gaining popularity is reverse osmosis (RO). This process involves forcing water through a semi-permeable membrane. The membrane only allows water molecules to pass through, trapping contaminants and purifying the water. Reverse osmosis is highly effective in removing dissolved salts, heavy metals, and other harmful substances from the water. RO systems are often used in households with high levels of mineral content in their water supply.
UV radiation is probably the newest water purification method that has gained popularity in recent years. This method uses ultraviolet light to kill bacteria, and other microorganisms present in the water. UV radiation disrupts the DNA of these microorganisms, preventing them from reproducing and therefore, causing them to die off. UV purification is particularly effective against bacteria like E. coli and Salmonella, making it an excellent choice for disinfecting water where water sanitation is an issue.
One more method of water purification is chlorination. Chlorine is added to the water to kill bacteria and other harmful microorganisms. It is a widely used method of disinfection as it is effective in killing most pathogenic organisms present in the water. However, excessive chlorine can have adverse health effects, so it is crucial to ensure proper dosing and monitoring.
Contaminants
Most common contaminants in the US
Silt, Iron, Lead, Copper, Arsenic, Trihalomethanes (THMs), Pesticides, Phosphorus, Nitrogen, Fluoride, Giardia, E.Coli, Radium, Radon
How to Filter your Water at Home
1. Activated Alumina
If you need to remove fluoride or arsenic from your water, activated alumina (AA) is the best filter of choice. Made of aluminum oxide, this highly porous ceramic compound has a high capacity for adsorption(process of molecules from a gas, liquid or dissolved solid sticking to the surface of a solid or liquid). This means that when AA draws in chemicals to its activated porous sphere, the chemicals aren’t just held inside the pores: the materials bond together.
This quality makes AA a cost-effective choice to draw out toxins and metals from contaminated water without the risk of these substances leaking back into the environment. The longer AA has contact with your water, the more harmful chemicals it can remove.
Activated alumina is excellent at purifying drinking water for home use, as well as in industrial applications, water treatment facilities or in the cleanup of toxic waste.
2. Alkaline and Water Ionizers
Alkaline or ionized water is marketed as one of the healthiest water treatments and is said to offer benefits such as improvements in bone and digestive health, decreased risk of cancer and heart disease, better skin and even improved hydration and taste.
The electrically charged minerals in ionized water separate alkaline water from the acidic, which softens the water and improves its drinking quality. It is important to note that alkaline ionizers are not purifiers so they are best paired with a purification system.
3. Carbon Block and Activated Carbon
Also known as carbon filters or activated charcoal, these are commonly deployed in home water filters, such as one you might place on your faucet, under your sink or in a water pitcher. Activated carbon filters are excellent at attracting and adsorbing pollutants, removing them from the water. This material requires no electricity to work and is cost-effective, but it falls short when it comes to removing minerals and dissolving organic matter.
4. Ceramic Filters
The tiny pores on a ceramic surface will trap any matter that is larger than the pores themselves, keeping it out of your water. These are simple to install, easy to use, inexpensive and electricity-free filters. If treated with silver, a ceramic water filter can also kill bacteria and prevent mold and algae in your water. However, they can’t move faster than they can filter, and they aren’t effective at sifting out viruses.
5. Distillation
Akin to the precipitation cycle, distillation is a highly effective purification process in which water is boiled into steam and then cooled down to return to liquid form in a clean container. The process kills bacteria and improves the taste and smell of treated water.
The good news is that you can complete the distillation process with several countertop equipment options, once complete, you will have made water that is safe for drinking. However, the process does require electricity or a heat source to work, and it is incredibly slow, so it doesn’t win in efficiency.
6. Reverse Osmosis
This method, water is forced through a semi-permeable membrane that allows water to run through, but not the contaminants, chemicals, metals or parasites it may be carrying. RO filter systems are highly effective at eliminating harmful pollutants from your water.
Although, they can be more expensive than other types of water filters, require high water pressure to operate and tend to waste a lot of water in their purification process, only cleansing a small portion of the total water used. On the flipside they do yield high rewards.
*Any of these filters can be found at places like Amazon, Home Depot and Lowes