Do We Get Our Minerals from Water?

Drinking enough water every day is important for good health. Water, that aids in a range of body functions, is the main constituent of body fluids and is a potent source of essential minerals and trace elements. Minerals from water can be easily absorbed and put to effective use subsequently. Read through to know the benefits of drinking water and the essential minerals in drinking water.

Benefits of Drinking Water

The benefits of drinking water are profound. From quenching thirst to performing a range of body functions, the benefits of drinking water are abounding. These include:

1. Helps Regulate Body Temperature

Drinking water is important to regulate body temperature. During the hot summer months, water is stored in the middle layers of the skin which comes out as sweat. This helps the body temperature to cool down. On the other hand, in winters, body water plays the role of a thermoregulator. It keeps the body warm by helping dissipate heat. 

2. Helps in Weight Loss

Drinking water before meals works as a potent way to lose weight. Water gives an instant feeling of fullness, helping reduce the intake of food.

3. Lubricates and Cushions the Body Joints 

Water is important to keep the joints hydrated. The synovial fluid, which is responsible for lubricating the joints, primarily consists of water.

4. Flush Out Bacteria and Infections

Water helps dilute urine. As the frequency of urine increases with increased water intake, the bacteria and infections in the urinary tract are flushed out. 

5. Aids in Digestion of Food

Water, present in the saliva, helps moisten the food and makes it easier for you to chew and swallow. The water mixes with digestive juices (made from water) to break down the food. This helps in the quick absorption of nutrients.

6. Maintains a Healthy Excretory System

Adequate water intake helps the body excrete waste efficiently through perspiration, urination, and defecation. This puts a lesser burden on the body’s organs.

7. Maintains Blood Pressure 

Adequate water intake increases the blood volume. The heart thus requires lesser force to pump the blood. This lowers the heart rate and blood pressure. 

8. Reduces Risk of Blood Clots 

Drinking enough water acts as a natural blood thinner. This reduces the risk of blot clots.

9. Boosts Healthy Skin

Dehydration and excessive oil production take a toll on your skin. Adequate water intake keeps the skin supple and elastic with delayed effects of ageing.

Essential Minerals in Drinking Water

Essential minerals and trace elements are crucial for the optimum working of the human body. These minerals from water reach different parts of the body easily and are absorbed and used more quickly. They are important to boost the body’s immunity levels. The minerals from water that we get from everyday consumption include:

1. Sodium

Sodium is the most abundantly found mineral from water. Sodium is required to carry out nerve impulses. It is vital for the contraction and relaxation of body muscles and helps regulate the acid-base balance important for extracellular osmolarity. It is also important for maintaining the proper balance of water and minerals, therefore, helps control fluid levels.  

1 litre of drinking water contains approximately 50 mg of sodium. The daily sodium requirement of an average healthy adult is 2300 mg.

2. Calcium

Calcium is one of the important essential minerals in drinking water. Although its presence makes the water hard and unsuitable for washing and cleaning, it is good for the human body. The presence of calcium in water helps in the structural development of the bones and teeth. Calcium is also important for hypertension, stroke, and kidney stones. Optimum levels of calcium in the body aid in blood clotting and muscle contraction.

1 litre of drinking water contains approximately 30 mg of calcium. The daily calcium requirement of an average healthy adult is between 2000 and 2500 mg.

3. Magnesium

Magnesium, amongst the essential minerals in drinking water, aids in supporting muscles. It contributes to proper nerve functioning and energy production. As taking magnesium supplements increases nausea, abdominal cramps, and diarrhoea, getting it through food and water is the best way to get magnesium. 

People with low magnesium levels show no symptoms. But chronically low levels of magnesium increase the risk of high blood pressure, heart disease, type 2 diabetes, and osteoporosis. One litre of drinking water contains approximately 10 mg of magnesium. The daily magnesium requirement of an average healthy male is about 400 mg and in the females is 300 mg.

4. Fluoride

Fluoride is an essential micronutrient for the body. It is naturally present in fresh water and is important for the maintenance and solidification of bones. It plays a crucial role in preventing tooth decay. But excessive intake of fluoride can lead to mottling of the teeth and dental fluorosis, which leads to tooth decay. Thus, intake of fluoride within recommended quantities is the key to good dental health. 

The daily fluoride intake must be less than 2.5 mg. 1 litre of drinking water contains approximately 1 mg of fluoride. 

5. Phosphorus

Phosphorus is an important micronutrient present in water. It is especially important for healthy bones and teeth. Phosphorus regulates the way carbohydrates and fats are used and stored by the body. It is required for making proteins for the growth, repair, and maintenance of body cells and tissues. Phosphorus also plays a crucial role in filtering out waste from the kidneys. 

The daily phosphorus intake must be between 1200 mg – 1500 mg for women and men respectively. 

6. Iodine

Iodide is naturally present in drinking water. It oxidises into iodine during the water treatment process. Iodine is crucial for thyroid health. It is crucial for important endocrine functions in metabolic regulation, promoting effective metabolism. 

The body requires up to 1100 mcg iodine per day. One litre of drinking water contains 9 mcg of iodine. However, in regions where goitre is prevalent, the iodine content in water is less than 2.4 mcg per litre of water. 

7. Chloride

Chloride is one of the electrolytes in the body serum. It is important for the regulation of body fluids. It helps maintain electrolyte balance and preserves electrical neutrality. It is vital for acid-base status and plays a key role in the diagnosis of many pathological conditions.

The body requires up to 3.6 g of chloride per day. One litre of drinking water contains 250 mg of chloride. 

8. Copper

Copper is naturally found in rocks and soil. As freshwater passes through copper-rich areas, copper gets mixed into the water. The body requires copper for many essential body functions. It aids in energy making and helps maintain connective tissues and blood vessels. Copper is also important for brain development and helps maintain the nervous and the immune system. 

The daily copper intake is approximately 1000 mcg. 

9. Zinc

Zinc is naturally present in water. This micronutrient is especially important for a healthy immune system and enhanced metabolic functioning. Zinc helps in the faster healing of wounds and is crucial for the sense of taste and smell. 

The recommended daily amount of zinc is 8 mg for women and 11 mg for adult men.

Conclusion

The body requires 21 minerals and trace elements for optimum functioning. Apart from food, water is an excellent way to source these nutrients. Although essential nutrients in drinking water are present in small quantities, their benevolent impact on the human body is profound. The body is better able to absorb these minerals from water than from food because of higher bioavailability.