A GNA feature by Linda Asante Agyei

Accra, March 19, GNA - Quenching of thirst of most Ghanaians has assumed official dimension. The usual appointment with the essential commodity is honoured only when the throat is demanding its daily quota of water to keep it moist.

Drinking of water is also necessary to keep tradition alive, since it is the usual etiquette expected of most Ghanaian guests at private or social functions to sip a little water as a show of belonging. The stark reality is that most Ghanaians are drinking other beverages apart from water, which is the most critical nutrient for health, growth and development of the human species. According to health experts the body is composed of about 60 per cent to 70 per cent of water.

Although water does not provide energy the same way as carbohydrates and fats do, it plays a very important role in energy transformation.

Mrs Hannah Adjei, Assistant Chief Nutritional Officer of the Ghana Health Service (GHS), told the Ghana News Agency in an interview that health benefits of water are so numerous that it was necessary for one to cultivate the habit of drinking water frequently to stay healthy.

Recommended daily intake of water
She says one needs to drink a minimum of eight to 12 cups of water a day to replace lost fluids and to transport oxygen to the body to eliminate waste.

Mrs Adjei commended the Minister of Health, Major Courage Quashigah (rtd) for introducing the Regenerative Health and Nutrition programme, which operated around five areas - Water, Nutrition, Diet, Exercise and Rest.

This programme seeks to encourage and educate Ghanaians on living healthy to prevent diseases by exercising regularly; eating more fruits; having enough rest; drinking more water and staying away from animal-based food, which contains more fat to plant based foods. Water is one of the main components of a healthy diet and there are many benefits to be derived from drinking water that many people do not even realize.

These include improving energy level; increasing mental and physical performance; removing toxic materials from the body; helping to reduce the frequency of dizziness and headaches and keeping the digestive system working.

She explained that if one was working out in a mild climate, one was probably losing about four to eight cups of water through perspiration whilst one working out in a hot climate could easily lose a lot more and, therefore, was dehydrated very quickly.

Signs of dehydration

Therefore, if one does not replenish the fluid lost during exercise, such a person would feel tired very quickly and his or her performance would be poor.

The symptoms of dehydration include chronic pains in the joints and muscles; lower back pain; headaches and constipation. A strong odour in your urine, along with a yellow or amber colour indicates that one may not be getting enough water. Sore throat, dry cough and a hoarse voice are all signs of dehydration.

"Thirst is an obvious sign of dehydration and in fact, you need water long before you feel thirsty," Mrs Adjei advised.

Mrs Adjei noted that a burning sensation in the stomach could be a sign of dehydration. Muscle cramps; fatigue; headache; dry skin; cold feet and hands may also be signs of dehydration.

She explains that drinking water for health is an important aspect of building muscles since water is everywhere in the body - flowing through the arteries; veins and capillaries like a river carrying nutrients to the cells and transporting waste out of the body. It basically fills every space in the body and helps to form the structures of protein and glycogen.

Mrs Adjei says though it may be difficult to drink enough water on a busy day, "one should have water handy at all times by keeping a bottle for water with you when you are working, travelling or exercising. If you get bored with plain water, add a bit of lemon or lime for a touch of flavour. There are some brands of flavoured water available, but watch out for extra calories".

Functions of water in human body

Water, being the medium for various enzymatic and chemical reactions in the body, moves nutrients, hormones, antibodies, and oxygen through the bloodstream and lymphatic system.

The protein and enzymes function more efficiently in solution with lower viscosity in the body. Water is the solvent of the body and it regulates all functions, including the activity of everything it dissolves and circulates.

Among its other benefits, water plays a major part in weight loss. Since water contains no calories, it can serve as an appetite suppressant, and helps the body to metabolize stored fat; it may possibly be one of the most significant factors in losing weight. To Mrs Adjei, water is the single most important nutrient one should take in every day. It is fat-free, cholesterol-free, low in sodium, and completely without calories. Also, drinking more water helps one to reduce water retention by stimulating the kidneys.

Mrs Adjei says the digestion of solid foods depends on the presence of copious amounts of water. Acids and enzymes in the stomach break the food down into a homogenized fluid state which can pass into the intestine for the next phase of digestion.

Constipation is a frequent symptom of dehydration but increased water, along with increased fibre intake will usually eliminate that problem.

Dr Eddie Addai, Director of Policy, Planning Monitoring and Evaluation of the Ministry of Health, explains further that when the body is dehydrated, a form of rationing and distribution goes into play to ration the available water. Since the body has no reserve system, it operates a priority distribution system for the amount that has been made available by intake.

Dr Addai says the body's signals of dehydration are frequently joint pain; stomach pain and ulcers; back pain; low energy; mental confusion and disorientation adding that numerous disease symptoms respond to increased water intake.

"If you are not drinking sufficient water, your body starts retaining water to compensate for this shortage. Drink more water to eliminate fluid retention, to maintain the body's fluid balance to avoid the impairment of every aspect of your body's physiological function." Dr Addai explains that the water volume that was stored in the spinal disc core supported 75 per cent of the upper body's weight and 25 per cent was supported by the fibrous materials around the disc. The spinal joints are dependent on different hydraulic properties of water, which are stored in the disc core. Back pain is frequently alleviated with hydration.

The brain tissue is 85 per cent water. Although the brain is only one-fiftieth of the body weight, it uses one-twentieth of the blood supply. With dehydration, the level of energy generation in the brain is decreased. Depression and chronic fatigue syndrome are frequently the results of dehydration.

Migraine headaches may be an indicator of critical body temperature regulation at times of "heat stress". Dehydration plays a major role in bringing on migraines. Dehydration causes stress and stress causes further dehydration.
Giving the medical benefits of water to the body, Dr Addai said in the kidneys water removes wastes such as uric acid; urea and lactic acid; all of which must be dissolved in water. When there isn't sufficient water, those wastes are not effectively removed, which may result in damage to the kidneys.

"Water lubricates our joints and the cartilage tissues found at the ends of long bones. The vertebrae of the spine hold a lot of water, which serves as a lubricant during the movement of the joint." For pregnant women, morning sickness is a thirst signal of both the foetus and the mother. During the intrauterine stage of cell expansion, water for the foetus' cell growth has to be provided by the mother. One of the first indicators for water needs of the foetus and the mother seems to be morning sickness during the first trimester of pregnancy and water helps to carry nutrients through blood to the baby. Water, Dr Addai says, also helps to prevent bladder infections, constipation, and haemorrhoids, which are common during pregnancy. The more water you drink, the less water you retain since dehydration can trigger contractions and early labour.

Hydration is essential to good breast milk production. Not only is it important to drink enough water, the quality of the water consumed is of paramount concern. Many studies have shown that water contamination risks are greatly increased in infants, due to their size and stage of development, when their brains and bodies are being formed.

Asked whether one could take other beverages when thirsty, Dr Addai said "there is a difference between drinking pure water and beverages and there is no substitute for water."

He advised Ghanaians to drink water for health at regular intervals whether they are thirsty or not.

Drinking water to build the muscle is just too important and the benefits cannot be overstated. Drink at least two cups of water upon awaking. Your body is in a dehydrated state after a long sleep and needs water. To ensure that you are getting enough fluids throughout the day, drink eight to 12 cups of water throughout the day.

Water, Dr Addai said, did not contain any nutrients that will result in weight gain if taken in excess and urged Ghanaians to do away with that misconception and to drink much water to stay healthy.