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THE HEALTH

BENEFITS OF
WATER

Submitted by:
Mediano, Reanne Celestine

Submitted to:
Mrs. Lonie Ann Agosto

STEM
FRIENDSHIP
We all
need water to survive, but how
exactly does it help?
Did you know that your body weight is
approximately 60 percent water? Your body uses
water in all its cells, organs, and tissues to help
regulate its temperature and maintain other bodily
functions. Because your body loses water through
breathing, sweating, and digestion, it's important to
rehydrate by drinking fluids and eating foods that
contain water. The amount of water you need
depends on a variety of factors, including the climate
you live in, how physically active you are, and
whether you're experiencing an illness or have any
other health problems.
Water Protects Your Tissues, Spinal Cord, and Joints

Water does more than just quench your thirst


and regulate your body's temperature; it also keeps
the tissues in your body moist. You know how it feels
when your eyes, nose, or mouth gets dry? Keeping
your body hydrated helps it retain optimum levels of
moisture in these sensitive areas, as well as in the
blood, bones, and the brain. In addition, water helps
protect the spinal cord, and it acts as a lubricant and
cushion for your joints.

Water Helps Your Body Remove Waste

Adequate water intake enables your body to


excrete waste through perspiration, urination, and
defecation. The kidneys and liver use it to help flush
out waste, as do your intestines. Water can also keep
you from getting constipated by softening your stools
and helping move the food you've eaten through
your intestinal tract. However, it should be noted that
there is no evidence to prove that increasing your
fluid intake will cure constipation.

Water Aids in Digestion

Digestion starts with saliva, the basis of which is


water. Digestion relies on enzymes that are found in
saliva to help break down food and liquid and to
dissolve minerals and other nutrients. Proper
digestion makes minerals and nutrients more
accessible to the body. Water is also necessary to
help you digest soluble fiber. With the help of water,
this fiber dissolves easily and benefits your bowel
health by making well-formed, soft stools that are
easy to pass.

Water Prevents You From Becoming Dehydrated

Your body loses fluids when you engage in


vigorous exercise, sweat in high heat, or come down
with a fever or contract an illness that causes
vomiting or diarrhea. If you're losing fluids for any of
these reasons, it's important to increase your fluid
intake so that you can restore your body's natural
hydration levels. Your doctor may also recommend
that you drink more fluids to help treat other health
conditions, like bladder infections and urinary tract
stones. If you're pregnant or nursing, you may want
to consult with your physician about your fluid intake
because your body will be using more fluids than
usual, especially if you're breastfeeding.

How Much Water Do You Need?

There's no hard and fast rule, and many


individuals meet their daily hydration needs by
simply drinking water when they're thirsty, according
to a report on nutrient recommendations from the
Institute of Medicine of the National Academies. In
fact, most people who are in good physical health get
enough fluids by drinking water and other beverages
when they're thirsty, and also by drinking a beverage
with each of their meals, according to the Centers for
Disease Control and Prevention. If you're not sure
about your hydration level, look at your urine. If it's
clear, you're in good shape. If it's dark, you're
probably dehydrated.

By Jen Laskey | Medically reviewed by Sanjai Sinha, MD

http://www.everydayhealth.com/water-health/water-
body-health.aspx

SUMMARY:

The body loses water through breathing,


sweating, and digestion, which is why it's important
to rehydrate by drinking fluids and eating foods that
contain water. Most people who are in good physical
health get enough fluids by drinking water and other
beverages when they're thirsty, and also by drinking
a beverage at mealtime. Women who are pregnant or
nursing may want to consult with their physician
about increasing fluid intake. To know your hydration
level, check your urine. If its clear youre in good
shape and if it isnt you are probably dehydrated.
REACTION:

Water is really essential for our body needs


since our body weight is approximately 60% water.
Water maintains our body temperature and other
bodily functions. It also flushes toxins out of your
body through body wastes. Insufficient water in your
system may cause dehydration.
Everyone should keep in mind to drink their water
regularly or when they feel thirsty. There are lots of
sources in which we can obtain water by drinking
fluids or even through the food that we eat that
contains water. That is why I think water should not
be taken for granted. We should conserve water and
use it as efficient as we can. Water is not only for
rehydrating our bodies but also used for many
purposes like during our chores and everyday tasks.
For me, when we are hydrated, we feel great!

SUGGESTION/ RECOMMENDATION:

Government: I think the government must have a


special project for safety drinking water especially
rural and remote areas that doesnt have enough
clean water for drinking. There are many children out
their who are getting sick because of water
contamination and some who are dehydrated
especially on dry seasons.

Community: The community should well know the


benefits of drinking water and how to know if they
are drinking safe. And since there are many water-
bending machine in most communities, being
dehydrated will likely to decrease but be sure to
check if that machine is clean and the water is safe
to drink.

Myself: I like to keep myself hydrated all the time; I


drink water when I am thirsty and when I feel that
my throat or tongue is drying. For me when you are
hydrated enough, you will feel great and will be more
energetic since you have replenished your water in
your body since we sweat a lot and often excrete
body wastes.

How Exercise
Can Help Us
Sleep Better
Submitted by:
Mediano, Reanne Celestine

Submitted to:
Mrs. Lonie Ann Agosto

STEM
FRIENDSHIP

By GRETCHEN REYNOLDS date published AUGUST 21, 2013 12:01 AM date


updated
August 21, 2013 12:01 am

As a clinical psychologist and sleep researcher at


the Feinberg School of Medicine at Northwestern
University, Kelly Glazer Baron frequently heard
complaints from aggrieved patients about exercise.
They would work out, they told her, sometimes to the
point of exhaustion, but they would not sleep better
that night.
Dr. Baron was surprised and perplexed. A fan of
exercise for treating sleep problems, but also a
scientist, she decided to examine more closely the
day-to-day relationship between sweat and sleep.
What she and her colleagues found, according to
a study published last week in The Journal of Clinical
Sleep Medicine, is that the influence of daily exercise
on sleep habits is more convoluted than many of us
might expect and that, in the short term, sleep might
have more of an impact on exercise than exercise
has on sleep.
To reach that conclusion, Dr. Baron and her
colleagues turned to data from a study of exercise
and sleep originally published in 2010. For that
experiment, researchers had gathered a small group
of women (and one man) who had received
diagnoses of insomnia. The volunteers were mostly in
their 60s, and all were sedentary.
Then the researchers randomly assigned their
volunteers either to remain inactive or to begin a
moderate endurance exercise program, consisting of
three or four 30-minute exercise sessions a week,
generally on a stationary bicycle or treadmill, that
were performed in the afternoon. This exercise
program continued for 16 weeks.
At the end of that time, the volunteers in the
exercise group were sleeping much more soundly
than they had been at the start of the study. They
slept, on average, about 45 minutes to an hour
longer on most nights, waking up less often and
reporting more vigor and less sleepiness.
But Dr. Baron wondered if the novice exercisers
had experienced immediate improvements in their
sleep patterns. And on a day-to-day basis, had
working out on any given day produced better sleep
that night?
Boring deep into the data contained in the
exercising groups sleep diaries and other
information for the new study, Dr. Baron discovered
that the answer to both questions was a fairly
resounding no. After the first two months of their
exercise program, the exercising volunteers (all of
them women) were sleeping no better than at the
start of the study. Only after four months of the
program had their insomnia improved.
They also rarely reported sleeping better on
those nights when they had had an exercise session.
And perhaps most telling, they almost always
exercised for a shorter amount of time on the days
after a poor nights sleep.
In other words, sleeping badly tended to shorten
the next days workout, while a full-length exercise
session did not, in most cases, produce more and
better sleep that night.
At first glance, these results might seem a bit
discouraging, Dr. Baron said. They also would seem
to be at odds with the earlier conclusion that four
months of exercise improved insomniacs sleep
patterns, as well as a wealth of other recent science
that has typically found that regular exercise
lengthens and deepens sleep.
But, Dr. Baron pointed out, most of these other
studies employed volunteers without existing sleep
problems. For them, exercise and sleep seem to have
a relatively uncomplicated relationship. You work out,
fatigue your body and mind, and sleep more soundly
that night.
But people with insomnia and other sleep
disturbances tend to be neurologically different, Dr.
Baron said. They have what we characterize as a
hyper-arousal of the stress system, she said. A
single bout of exercise on any given day is probably
not enough to overcome that arousal, she
explained. It could potentially even exacerbate it,
since exercise is itself a physical stressor.
Eventually, however, if the exercise program is
maintained, Dr. Baron said, the workouts seem to
start muting a persons stress response. Her or his
underlying physiological arousal is dialed down
enough for sleep to arrive more readily, as it did in
the 2010 experiment.
Of course, both of these studies were small,
involving fewer than a dozen exercising volunteers,
all of them middle-aged or older women. We think
the findings would apply equally to men, Dr. Baron
said. But that idea has yet to be proved.
Likewise, it is impossible to yet know the sleep-
related impacts of workouts of different types (like
weight training), intensities or timing, including
morning or late-evening sessions.
Still, the preliminary message of these findings is
heartening. If you habitually experience insomnia
and dont currently exercise, Dr. Baron said, start.
Dont, however, expect that you will enjoy or even
complete workouts the day after a broken nights
sleep, or that you will sleep better hours after youve
exercised.
The process is more gradual and less
immediately gratifying than the sleep-deprived might
wish. But the benefits do develop. It took four
months in the original study, Dr. Baron said, but at
that point the exercising volunteers were sleeping at
least 45 minutes more a night. Thats huge, as
good as or better than most current treatment
options for sleep disturbances, including drugs, she
said.
http://well.blogs.nytimes.com/2013/08/21/how-
exercise-can-help-us-sleep-better/?_r=0

SUMMARY:

Kelly Glazer Baron, a clinical psychologists and


sleep researcher conducted a experiment regarding
how exercise can help us sleep better. For that
experiment, they gathered a small group of women
and one ma who had received diagnoses of insomnia.
People with insomnia are neurologically different as.
The volunteers were mostly in their 60s, and all were
sedentary. They started their exercise program but
only after 4 months of the program their insomnia
has improved. They are now sleeping at least 45
minutes more at night.
The process is may be gradual and less
immediately effective for better sleep but the
benefits do develop. Which is good as or better that
most current treatment options for sleep
disturbances, including drugs.
REACTION:

Sleep plays an important role in our physical


health. For example, sleep is involved in healing and
repairing of our heart and blood vessels. Having lack
of sleep is linked to an increased risk of heart
disease, kidney disease, high blood pressure,
diabetes, and stroke. A lot of people have
experienced insomnia, which is a habitual
sleeplessness. I think for people having this problem,
doing an exercise may help them sleep more soundly
it is because when you work out your body and mind
becomes fatigue which is why you will sleep more
soundly that night. The result may be slow but at
least things have improved for people who have
insomnia. Therefore, exercise may be as good or
better than current treatment options such as
prescription of drugs.
SUGGESTION/ RECOMMENDATION:

Government: The government should have a wide


implementation on sleep importance such as
counseling the communities especially on rural
areas. Also the implementation of curfews especially
for teenagers will likely help them to sleep early.

Community: For the community, I think each and


everyone should have at least 8 hours of sleep but
because of too much work and stress people have
degrade sleep that is why we should have a good
dietary habits to fill up the gaps.
Myself: I usually dont sleep much as the
recommended sleep duration time but I make sure
that I am engage to an active lifestyle and have a
balance meal.