Although it is not part of the major food groups, water is an essential element of a daily balanced diet. Our body is composed of 50%-75% water, and our blood is approximately 85% water. Water helps our bodies to perform several important functions including, digestion, absorption, lubrication and transportation of nutrients. Water also helps us to regulate our temperature through sweat (perspiration) that cools the body. And since most of our waste is water-soluble, so they can be removed in our urine.
Water is available through our food consumption, soda, coffee, milk, juices and other beverages. However, the best option to get water is plain water. As a general rule, we need around eight cups of water per day. And, when we exercise our body will require more water than normal to replace the fluids you lose to perspiration.
If you do not drink enough water, you body may become dehydrated and you may feel thirsty and fatigue. A lack of water in the body may also result in a loss of appetite, and you may experience headaches and other symptoms of dehydration, including dizziness, a shortness of breath or heavy breathing, an accelerated heart rate, faster pulse rate, dry mouth.