The role of water in health and immune system

Article by Dr. Phan Nguyen Thanh Binh - Head of the Department of Nutrition - Dietetics - Department of Pediatrics - Neonatology, Vinmec Central Park International General Hospital

Water is one of the basic and necessary components for the human body, so the body cannot be without water for too long. Let's learn about the role of water in health and immune system in the following article.

The role of water is expressed through the following functions with the body:
1.1.Solvent of most metabolites Solvents of most metabolites are dissolved in water to ensure normal processes. normally of the body. Besides, water also participates in many important chemical reactions, especially hydrolysis, in the degradation of protid, lipid, and glucide. In addition, water is also a solvent for the dissolution of cellular nutrients such as oxygen, glucose, and amino acids.
Many minerals and nutrients are absorbed by the body first by dissolving in water, for example B vitamins and vitamin C, with which we are all quite familiar, are water soluble. Therefore, if you do not drink enough water, the absorption efficiency will be reduced. During glycogen storage, 4g of water is needed to store 1g of glycogen. Therefore, to maximize the effect, carbohydrate absorption must be accompanied by an adequate amount of water.
1.2. Participating in the process of excreting wastes Water participates in the process of excreting waste products from the body in the form of water-soluble substances, excretions such as urine, sweat, milk.
Water is excreted from the body both meaningful to the water metabolism and excretory function of the body. When the excretion of water out of the body is reduced, the metabolic products are stagnant, causing pathological disorders, typically renal failure syndrome. The main route of excretion is urine: a normal adult excretes 1-1.5 liters of urine per day, percutaneous water (not sweat) 450 ml per day, excreted through breathing air. 250-350 ml per day. In addition, water is also excreted in the mucous membranes of the respiratory tract, genital tract, menstruation, and semen in small quantities. Although sweating only occurs when the weather is hot, the amount of sweat excreted is very large: 2 - 3 liters / hour and especially can be up to 3 - 3.5 liters / hour, which can cause disorders due to lack of water. Excrete sweat to perform an important function of regulating body temperature. Lactating women excrete 500-600 ml of milk per day, which is mainly water.

1.3. Temperature regulation Water accounts for a large percentage of the body, so it is easy to keep the body temperature within a narrow range when the temperature of the environment changes. When the body temperature increases, moisture passes through the sweat glands, appears on the surface of the skin, and with the effect of evaporation, transpiration on the surface of the skin (sweat), the body achieves an effective heat dissipation. .
1.4. Respiration Water participates in the process of respiratory immunity through the mucous membrane system of the respiratory mucosal cells. When there is a lack of water, the mucous membranes of the respiratory tract will dry out, thereby reducing the ability to prevent pathogens from entering the body, leading to an increased susceptibility to infection.
1.5. Circulation Water makes up 90% of blood volume, reduces blood viscosity, helps blood to circulate easily and maintains stable blood pressure. Lack of water will easily increase blood viscosity, increase blood pressure and increase cardiac output, which in turn will also increase the likelihood of cardiovascular diseases.
1.6. Other functions Skin firmness is closely related to collagen, and collagen is mainly composed of water. Therefore, without water, our skin will become less healthy. In mild cases, the skin will be dry and wrinkled, but in severe cases this natural immune barrier can be destroyed. Increases satiety while water does not provide energy, so it can support weight loss treatment. Drinking a glass of water before a meal contributes to a quick satiety during a meal, as well as avoids accidental overeating. People who don't drink enough water often feel hungry, which tends to make them eat all the time, even when they're not really hungry. Lubricating joints: The extremities or layers between our intervertebral discs all contain cartilage, of which its responsibility and role is cushioning. Cartilage is 80% water and in some joints, synovial fluid is present. Without water for a long time, the cushioning capacity will decrease and accelerate the wear and tear of the cartilage layer, which will cause joint pain.

Dehydration can cause metabolic disorders and malabsorption. With manifestations of dry mouth, sticky saliva leading to loss of appetite, difficulty swallowing, anorexia, children with indigestion often vomit, constipation, anorexia. Accordingly, children at puberty are prone to skin diseases, pore inflammation, acne, etc. In adults, it can lead to bladder stones, kidney stones, increased blood consistency and affect blood circulation. , increased blood pressure, decreased oxygen exchange in the body. Therefore, to prevent water shortage, you need to pay attention to drinking enough water according to your daily needs, especially for the elderly and children, not to lack water until you feel thirsty to drink. In the daily meal, there should be 4 dishes: rice dishes, savory dishes, soups and fruit/juice dishes to provide enough nutrition and water, especially in the hot season.

The body's daily water needs depend on living conditions, weather, working conditions, physiological conditions such as pregnancy, lactation, or medical conditions such as fever, diarrhea, diseases. infections and metabolic diseases. The body's water needs are as follows:
Age and weight group - Water requirement (ml/kg/day)
By age group
0-6 months: 120-150 6 months-1 years old: 100 1-5 years old : 90 6-14 years old: 60 From 15 - 30 years old: 40 From 25 - 55 years old: 35 From 55 - 65 years old: 30 ≥ 65 years old: 25 By weight
Children 1 - 10 kg: 100 Children 11 - 20 kg: 1000 ml + 50 ml for every 1kg of extra weight from the 11th weight 21 kg or more: 1500 ml + 20 ml for every 1kg of extra weight from the 21st weight Example: 3 year old baby 15kg, needs Water requirements are: 15*90 = 1350 ml/day and should be provided through drinks and food (porridge/broth, milk, juice, water...).
Water plays a huge role in the body, adding enough water not only helps the body eliminate toxins but also increases resistance and protects long-term health. Therefore, you need to follow a suitable diet, drink enough water and exercise regularly.
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