Water is a compound made of one oxygen atom and two hydrogen atoms. It is required by all living things. One key property it has is that it is a polar molecule, and so dissolves polar nutrients like minerals. In humans, it helps regulate body temperature through sweating, and helps regulate blood pressure. Hydration affects strength, power, endurance, and focus, alertness, and short term memory.
Quick Facts
-It is two hydrogen atoms bonded to an oxygen atom.
-It is required by all living things [1].
-It helps to regulate body temperature through sweating [1].
-It helps maintain blood pressure by increasing volume [1].
-A key property of water is that it is very soluble, so it can dissolve nutrients, which helps circulate nutrients around to cells [1].
-Hydration affects strength, power, and endurance [1].
-Hydration affects focus, alertness, and short term memory [1].
RDI
Men: 125 oz
Women: 91 ounces
Note that these are averages. If you sweat or exercise, your needs will increase. If you are larger than the average person, your needs will increase as well.
Deficiency
Mild deficiency symptoms: thirst, headache, sunken eyes and cheeks, dark coloured urine, dizziness, confusion, fatigue, dampened mood [4][24]
Severe: can cause brain swelling, kidney failure, and seizures [3]
Toxicity
Toxicity is very rare for water. It would take about 6 litres of water in one sitting to kill a 165 lb person [97], but water is typically consumed throughout the day.
Sources
Tap water, mineral water, demineralized water etc. Some argue certain sources of water are better than others based on mineral content and prevalence of unwanted toxins like BPA, heavy metals, industrial or consumer related chemicals etc.
