Water is the most essential nutrient. You can survive weeks without food but only days without water.
Functions of water in the body:
- Transports nutrients and oxygen
- Regulates body temperature (sweating)
- Lubricates joints
- Flushes waste products via urine
- Required for virtually every metabolic reaction
- Maintains blood volume and pressure
How much do you need?
- General guideline: ~2–3L per day for adults
- More in hot climates, during exercise, illness
- ~20% comes from food (fruits, vegetables)
Signs of dehydration: Dark urine, fatigue, headache, poor concentration, constipation.
Myth busted: "8 glasses a day" has no scientific basis. Individual needs vary significantly.
Reference:
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