A good guideline to follow is 1 cup or 8 ounces of fluid for every 15 minutes of exercise. Functions of Water in the Body Water is the basis of all body fluids including digestive juices, blood, urine, lymph and perspiration. Water is the primary component of all cells in the body. Water acts as a lubricant in saliva, mucous secretions, and joint fluids. Water helps food move through the intestinal tract, eliminates wastes, and prevents constipation.
Water helps regulate body temperature through perspiration.
Good Sources of Water Water. Fruit juices provide not only water but carbohydrates, vitamins, and electrolytes as well. Such as watermelon, grapes, and soups supply carbohydrates, minerals, and vitamins as well as water. High carbohydrate sport drinks. Supply fluids and carbohydrates.