Water: How much should you drink every day?

Water is essential to good health, yet needs vary by individual. These guidelines can help ensure you drink enough fluids.

By Mayo Clinic staff

How much water should you drink each day? It's a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.

Although no single formula fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day.

Health benefits of water

Functions of water in the body

Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.

Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.

What about the advice to drink eight glasses a day?

Everyone has heard the advice, "Drink eight 8-ounce glasses of water a day." That's about 1.9 liters, which isn't that different from the Institute of Medicine recommendations. Although the "8 by 8" rule isn't supported by hard evidence, it remains popular because it's easy to remember. Just keep in mind that the rule should be reframed as: "Drink at least eight 8-ounce glasses of fluid a day," because all fluids count toward the daily total.

Factors that influence water needs

You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast-feeding.

• Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise. During long bouts of intense exercise, it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you're finished exercising.
• Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
• Illnesses or health conditions. When you have fever, vomiting or diarrhea, your body loses additional fluids. In these cases, you should drink more water. In some cases, your doctor may recommend oral rehydration solutions, such as Gatorade, Powerade or CeraLyte. Also, you may need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.
• Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.1 liters (about 13 cups) of fluids a day.

Beyond the tap: Other sources of water

Although it's a great idea to keep water within reach at all times, you don't need to rely only on what you drink to meet your fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake. For example, many fruits and vegetables, such as watermelon and tomatoes, are 90 percent or more water by weight.

In addition, beverages such as milk and juice are composed mostly of water. Even beer, wine and caffeinated beverages — such as coffee, tea or soda — can contribute, but these should not be a major portion of your daily total fluid intake. Water is still your best bet because it's calorie-free, inexpensive and readily available.

Staying safely hydrated

Generally if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or light yellow urine a day, your fluid intake is probably adequate. If you're concerned about your fluid intake or have health issues, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that's right for you.

To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It's also a good idea to:

• Drink a glass of water or other calorie-free or low-calorie beverage with each meal and between each meal.
• Drink water before, during and after exercise.

Although uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood, a condition called hyponatremia. Endurance athletes, such as marathon runners, who drink large amounts of water, are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who eat an average American diet.

*Source

http://www.mayoclinic.com/health/water/NU00283/NSECTIONGROUP=2

Water Is Life

Wherever they are, people need water to survive. Not only is the human body 60 percent water, the resource is also essential for producing food, clothing, and computers, moving our waste stream, and keeping us and the environment healthy.

Unfortunately, humans have proved to be inefficient water users. (The average hamburger takes 2,400 liters, or 630 gallons, of water to produce, and many water-intensive crops, such as cotton, are grown in arid regions.)

According to the United Nations, water use has grown at more than twice the rate of population increase in the last century. By 2025, an estimated 1.8 billion people will live in areas plagued by water scarcity, with two-thirds of the world's population living in water-stressed regions as a result of use, growth, and climate change.

The challenge we face now is how to effectively conserve, manage, and distribute the water we have. National Geographic's Freshwater Web site encourages you to explore the local stories and global trends defining the world's water crisis. Learn where freshwater resources exist; how they are used; and how climate, technology, policy, and people play a role in both creating obstacles and finding solutions. Peruse the site to learn how you can make a difference by reducing your water footprint and getting involved with local and global water conservation and advocacy efforts.

http://environment.nationalgeographic.com/environment/freshwater/freshwater-crisis/

A Clean Water Crisis

The water you drink today has likely been around in one form or another since dinosaurs roamed the Earth, hundreds of millions of years ago.

While the amount of freshwater on the planet has remained fairly constant over time—continually recycled through the atmosphere and back into our cups—the population has exploded. This means that every year competition for a clean, copious supply of water for drinking, cooking, bathing, and sustaining life intensifies.

Water scarcity is an abstract concept to many and a stark reality for others. It is the result of myriad environmental, political, economic, and social forces.

Freshwater makes up a very small fraction of all water on the planet. While nearly 70 percent of the world is covered by water, only 2.5 percent of it is fresh. The rest is saline and ocean-based. Even then, just 1 percent of our freshwater is easily accessible, with much of it trapped in glaciers and snowfields. In essence, only 0.007 percent of the planet's water is available to fuel and feed its 6.8 billion people.

Due to geography, climate, engineering, regulation, and competition for resources, some regions seem relatively flush with freshwater, while others face drought and debilitating pollution. In much of the developing world, clean water is either hard to come by or a commodity that requires laborious work or significant currency to obtain.

http://environment.nationalgeographic.com/environment/freshwater/freshwater-crisis/

Can We End the Global Water Crisis?

Can We End the Global Water Crisis?

“Can we end the global water crisis?… No, we can’t end it. I’m sorry. It’s too big for humanity to beat down and conquer. We’ve passed too many tipping points – with climate change and with population growth and with human behavior – to be able to turn an extremely critical situation around.”

So, why bother taking action?  Because we still can make a difference!

http://newswatch.nationalgeographic.com/2013/06/10/can-we-end-the-global-water-crisis/

Do you want to see this everyday?

Water Pollution Facts

Water Pollution Fact #1: Water from rain, storm drains, and ditches flows directly to streams and bays with little or no treatment. Storm drains and ditches are DIFFERENT than sewers. They are NOT CONNECTED to a treatment plant.

Water Pollution Fact #2: We all live in a watershed. What you do on your property does affect streams, even if you don’t live on a stream. A watershed is an area of land which drains to the lowest point, usually a stream or bay.

Water Pollution Fact #3: Small amounts of contaminants from all over the land add up to cause pollution in our water. Yes, even the little things matter. You WILL make a difference, no matter how small, if you change the way you do some things.

• Follow the suggestions in this Fact Sheet to minimize your impact on our water.

Water Pollution Fact #4: Failing septic systems pollute. Untreated wastewater from failing septic systems can contaminate nearby streams, drinking water sources, and bays.

• Inspect your septic system every 3-5 years.
• Pump as needed.

Water Pollution Fact #5: Soap from washing your car at home pollutes. Soap and dirt from washing your car can flow through our storm drains and ditches and end up in our streams untreated.

• Wash your car at a commercial car wash, on the grass, or on a graveled area.

Water Pollution Fact #6: Soap from charity car washes can pollute if not handled properly.

• Many charity car washes use available alternatives to prevent dirty, soapy water from going down the storm drain. Commercial car wash water goes to the sewer and is treated. Hold your charity car wash at a commercial car wash with a charity car wash program.

Water Pollution Fact #7: Oil and antifreeze from leaking cars pollutes. When it rains, water runs over the ground and picks up oil, antifreeze, and other pollutants and carries them to our streams and bays.

• Put a drip tray under your car to catch car leaks.
• Fix car leaks.

Water Pollution Fact #8: Garden and lawn chemicals pollute. Common pesticides and fertilizers have been found in neighborhood streams in the Puget Sound Region.

• Pull weeds by hand.
• Avoid use of chemicals. If necessary, use sparingly and as directed.
• Call for information on alternatives to weed and bug killers.

Water Pollution Fact #9: Household cleaners and chemicals can pollute. Cleaners and chemicals used or disposed of outside can end up in our streams and bays. These same cleaners and chemicals can cause harm to septic systems and wastewater treatment plants.

• Contact The Open Line for alternatives to household cleaners and chemicals.

Water Pollution Fact #10: Pet waste pollutes our water. Pet waste contributed to the pollution that closed some shellfish beds in Kitsap County.

• Scoop, double bag, and throw pet waste in the garbage.

Water Pollution Fact #11: Waste from livestock pollutes our water. When it rains, water runs over fields and pastures and can carry harmful bacteria from livestock waste to streams and provides unwanted fertilizer in streams.

• Compost livestock waste.
• Fence livestock from stream access.

Water Pollution Fact #12: Driveways and walkways can be sources of water pollution. Oil, antifreeze, and other pollutants can collect on your driveway. If you hose down the driveway, the water carries all these pollutants to the streams.

• Sweep your driveway and walkways instead of hosing down.
• Use apple vinegar to kill moss on driveways and walkways.

Water Pollution Fact # 13: Lawn clippings and yard waste in ravines and ponds can become unwanted fertilizer for streams. Too much plant growth in streams can use up all the oxygen and kill fish and aquatic life.

• Compost your yard waste.
• Use a mulching mower.

Water Pollution Fact # 14: Too much soil in runoff can pollute. Soil from erosion carries pollutants and smothers salmon eggs in spawning gravel.

• Plant vegetation on or cover bare ground.
• Cover piles of soil.
• Fence livestock from stream access.

Water Pollution Fact # 15: Sewage from boating can pollute. Untreated sewage is a significant risk to human health and wildlife.

• While boating, treat and dispose of your sewage properly.
• Pump your waste holding tanks at pump-out facilities.
• Properly maintain marine sanitation device hoses to prevent clogging and unnecessary odors.

Water Pollution Fact # 16: Boat and engine maintenance can pollute. Toxic chemicals, oils, cleaners, and paint scrapings from boat maintenance can make their way into the water.

• Complete any maintenance involving paints, solvents, or sanding with the boat pulled out of and away from the water.
• Pick-up, don't rinse-off. Use drop cloths, drip pans and vacuums to collect and contain paint, fluids and scrapings associated with maintenance projects.
• Use less toxic or non-toxic cleaning alternatives.
• Use oil absorbent pillows or pads in your bilge to soak up oil.
• Use anti-fouling paints with caution and according to the manufacturer's directions.

Water Pollution Fact # 17: Oil and antifreeze pollute our water when disposed of improperly. Oil and antifreeze that are spilled during maintenance or are dumped on the ground can be carried by runoff to our streams and bays.

• Clean up small spills with rags. For larger spills, use absorbent kitty litter and sweep it up with a broom.
• Use drip pans when unclipping hoses, unscrewing filters, or removing other parts.
• Recycle used oil and antifreeze. Call The Open Line for recycling information and locations, or visit 

Water Pollution Fact # 18: Waste from household repairs can pollute our water. Contractors and service people must properly dispose of chemicals and water used during their work.

• Make sure contractors you hire dispose of chemicals properly.
• Request use of non-toxic products.

Water Pollution Fact # 19: Littering pollutes. Litter thrown on the ground can end up in our storm drains, ditches, and streams.

• Throw all litter in appropriate trash cans.
• Keep litter out of pick up truck beds and cover loads so items aren't blown off to the ground.
• Recycle and reuse items whenever possible.

Water Pollution Fact # 20: The things we do everyday contribute to over half the pollution in Puget Sound. Litter thrown on the ground can end up in our storm drains, ditches, and streams.

• Wash your car at a commercial car wash, on the grass, or a graveled area.
• Pull weeds manually or use chemicals sparingly and as directed.
• Scoop, double bag, and throw pet waste in the garbage.
• Inspect your septic system regularly and pump it as needed.

http://www.cityofbremerton.com/content/sw_waterpollutionfacts.html

Asia’s Water Crisis Needs Urgent Fixing

Brahma Chellaney – Straits Times

Asia’s water crisis is at the heart of the world’s water challenges, where the degradation of surface and subterranean water resources threatens the ecosystem.

With Asia facing the world’s lowest per capita access to fresh water, the continent’s ever-deeper search for water is sucking groundwater reserves dry with millions of pump-operated wells even as it confronts river depletion.

Groundwater is recklessly exploited because it is not visible to the human eye. What is out of sight tends to be out of mind, as people drill ever deeper into the receding water table.

At least seven factors have contributed to the rising economic and security risks linked with the Asian water crisis.

One is Asia’s dramatic economic rise. With economic activity such as industry and food production consuming 92 percent of the world’s annual water use, Asia’s rapid economic growth has been the key driver of its growing water stress.

Asia already has the world’s largest number of people without basic or adequate access to water. Asians are experiencing very high water-distribution losses, a lack of 24/7 supply in many cities, and drinking water contamination due to unregulated industrial and agricultural practices.

A second factor is consumption growth from rising prosperity. While Asia’s population growth has slowed, its consumption growth has taken off as Asians consume more resources like water, food and energy.

A growing Asian middle class, for example, uses water-guzzling, energy-hogging comforts such as washing machines and dishwashers. What were once luxuries have become necessities today. In China, daily household water use increased 21/2 times between 1980 and 2000 alone.

The broader consumption growth is best illustrated by changing Asian diets, especially the greater intake of meat, which is notoriously water-intensive to produce.

Asia actually accounts for the world’s fastest growth in meat consumption. China, Vietnam and Thailand almost doubled their production of pigs and poultry during the 1990s alone.

Growing biomass to feed animals takes far more water, energy and land than growing biomass for direct human consumption. Much of the world’s corn and soya bean production and a growing share of wheat now go to feed cattle, pigs and chickens.

Third is the role of irrigation. Irrigation has proven both a boon and a curse in Asia. Once a continent of serious food shortages and recurrent famines, Asia’s dramatic economic rise as a net food exporter came on the back of an unparalleled irrigation expansion. Between 1961 and 2003, Asia doubled its total irrigated acreage.

Extending agriculture to semi-arid and arid areas that stretch from northern China to Uzbekistan and beyond has required intensive irrigation. But this has created serious water-logging and soil salinity problems, and undercut crop-yield growth.

Even in Asia’s fertile valleys drained by major rivers, irrigation is often necessary in the dry season because the rains are usually restricted to the three- or four-month monsoon season. This is in stark contrast to Europe’s rain-fed crops producing most of its food.

With its vast irrigation systems, Asia now boasts most of the world’s land under irrigation, where 70.2 percent of the world’s 301 million hectares is irrigated.

Asia’s channelling of 82 percent of its water for food production is not the only startling statistic. Consider another astonishing figure: almost 74 per cent of the total global fresh water used for agriculture is in Asia alone. With so much water diverted to agriculture, water literally is food in Asia. Yet in the long term, such water use by Asia’s agricultural sector is simply unsustainable.

A fourth factor is the fast-rising water demand from Asian industry and urban households, as this continent becomes the world’s fastest industrialization and urbanization region.

With the international shift of manufacturing to Asia continuing, this continent’s industry water usage is merely 9 percent of the total, with another 9 percent used for municipal supply. However, in East Asia – where Asia’s heavy manufacturing is concentrated – industrial water use already accounts for 22 percent of total supply, with municipal supply making up another 14 percent.

However, water shortages are looming as industrial activities rapidly expand, even as the fast pace of urbanization has left many cities struggling to meet the household water demands.

A fifth factor in Asia’s water crisis is the large-scale sequestration of river resources through dams, barrages, reservoirs and other human-made structures. This has been done without factoring in long-term environmental considerations and, in a number of cases, even the interests of countries downstream.

Projects designed to offer structural solutions in the form of dams, reservoirs, irrigation canals and levees are often at the root of intrastate and interstate disputes.

Asia is the world’s most dam-dotted continent, yet such over-damming has only compounded its water challenges. China alone boasts slightly more than half of the approximately 50,000 large dams on the planet.

Yet another factor is the environmental impact of Asia’s economic growth story, including on watersheds, riparian ecology and water quality. Rising prosperity in Asia, by aggravating the environmental impact of human activities, is deepening the water crisis.

State policies have unwittingly contributed to environmental degradation. State subsidies, for example, have helped weaken price signals, encouraging farmers to over-pump groundwater. Provision of subsidized electricity and diesel fuel to farmers in several Asian countries has promoted the uncontrolled exploitation of groundwater.

Water abstraction in excess of the natural hydrological cycle’s renewable capacity is affecting ecosystems and degrading water quality in large parts of Asia.

The over-exploitation of groundwater, for example, results not only in the depletion of a vital resource. It also leads to the drying up of wetlands, lakes and streams that depend on the same source. The human alteration of ecosystems is an invitation to accelerated global warming.

A final factor is the lack of institutionalized cooperation over most of Asia’s transnational river basins. This reality has to be seen in the context of strained relations between states sharing river basins and the broader absence of an Asian security architecture.

Asia is the only continent other than Africa where regional integration has yet to take hold, largely because Asian political and cultural diversity has hindered institution building. As a result, managing the water competition in Asia has become increasingly challenging.

The writer is the author of ”Water: Asia’s New Battlegroud.”

Reprinted courtesy of The Straits Times

http://www.thejakartaglobe.com/archive/asias-water-crisis-needs-urgent-fixing/