Staying hydrated is crucial to health and wellness, but many people don't make sure to drink enough water in a day.
About 60 percent of the body is made up of water, and about 71 percent of the planet's surface is covered by water.
Perhaps the fact that water is so ubiquitous is one reason why drinking enough every day is not at the top of many people's priority lists.
Short facts about water:
- Adult humans consist of 60 percent water and our blood even 90 percent water.
- There are recommendations, but not so much a universally agreed upon amount of water to consume daily.
- Water is essential for the kidneys and other body functions.
- When dehydrated, the skin can become more vulnerable to skin conditions and wrinkles.
- Drinking water instead of soda can really help with weight loss.
Sixteen benefits of drinking water
In order to function properly, all cells and organs of the body need water. Here are some of the main reasons our body needs water:
It protects your tissue, spinal cord and joints
Cartilage, found in joints and the discs of the spine, contains about 80 percent water. Prolonged dehydration can reduce the shock-absorbing capacity of the joints, which can lead to joint pain.
Water consumption helps lubricate and soften your joints, spinal cord and tissues. This will help you enjoy physical activity and reduce the discomfort caused by conditions such as arthritis.
It forms saliva and mucus
Water is a main constituent of saliva. Saliva also contains small amounts of electrolytes, mucus and enzymes. It is essential to break down solid foods and keep your mouth healthy.
Your body generally produces enough saliva with regular fluid intake. However, saliva production can decrease due to age, certain medications or therapies.
Saliva helps us digest our food and keeps the mouth, nose and eyes moist. This prevents friction and damage. Drinking water also keeps the mouth clean. Drinking water instead of sweetened beverages can also reduce tooth decay.
Of course, see your doctor if your mouth is drier than usual and increasing the amount of water you drink doesn't seem to help.
It supplies oxygen throughout your body
Blood is more than 90 percent water. Water transports useful nutrients and oxygen to your entire body. Providing adequate daily water intake will improve your circulation and positively impact your overall health.
It increases the health and beauty of your skin
When dehydrated, the skin can become more vulnerable to skin conditions and premature wrinkles.
Adequate water intake helps keep your skin hydrated and can promote collagen production. However, water absorption alone is not enough to reduce the effects of aging. This process is also linked to your genetics and overall sun protection to improve your quantity Vitamin D.
It helps protect your brain and cognitive function
Dehydration can affect brain structure and function. It is also involved in the production of hormones and neurotransmitters. Prolonged dehydration can lead to problems with thinking and reasoning.
Proper hydration is key to staying in peak cognitive shape. Research indicates that not drinking enough water can negatively affect your focus, alertness and short-term memory.
It regulates your body temperature
Water stored in the middle layers of the skin travels to the surface of the skin as sweat when the body warms up during exercise. As it evaporates, it cools the body.
Some scientists have suggested that when there is too little water in the body, heat storage increases and the individual is less resistant to this heat load.
Having a lot of water in your body can reduce the physical strain if such heat stress occurs during exercise. However, more important research is being done on these effects.
It aids in digestion
The intestines need water to function properly. Dehydration can lead to digestive problems, constipation and an overly acidic stomach. This increases the risk of heartburn and stomach ulcers.
Contrary to popular belief, experts affirm that drinking water before, during, and after a meal will help your body break down the foods you eat more easily. This will help digest your food better and get the most out of your meals.
Research by the way, shows that the body adapts to changes in the consistency of food and stomach contents, be it more solid or liquid.
It aids in nutrient absorption
Not only does water help break down food, it also helps dissolve vitamins, minerals and other nutrients from your food. It then delivers these vitamin components to the rest of your body for use.
It helps prevent clogging
Eating fiber isn't the only way to avoid constipation or constipation. It's also important to keep your water intake up so that your bowel movements contain enough water.
If you don't get enough water, magnesium, and fiber, you're more likely to get constipation.
If you already suffer from constipation, you will find that drinking carbonated water and plain water can help relieve symptoms.
It helps you lose weight
Studies have linked body fat and weight loss to drinking water in both overweight girls and women. Drinking more water (instead of juices and soda) during diet and exercise may help you lose extra pounds.
In addition, “pre-loading” with water before meals can help prevent overeating by creating a feeling of fullness.
It prevents kidney damage
The kidneys regulate the moisture in the body. Not enough water can lead to kidney stones and other problems.
It improves physical performance during exercise
Some scientists suggest that consuming more water can improve performance during strenuous exercise.
Drinking plenty of water during physical activity appears to be essential. Athletes can sweat up to 6 to 10 percent during physical activity. Hydration also affects your strength, strength and stamina.
More research is needed to confirm this, but so far it has been demonstrated that dehydration reduces performance in activities that last longer than 30 minutes.
Negative effects of exercise in the heat without adequate water can include serious medical conditions, such as decreased blood pressure and hyperthermia. Extreme dehydration can cause seizures and even death.
It reduces the chance of a hangover
While partying, alternating between drinking alcoholic beverages with the occasional glass of water can help prevent overconsumption of alcohol - reducing hangovers the next day too.
It helps flush out waste from perspiration, urination and defecation
Your body uses water to sweat, urinate and to have a bowel movement.
Sweat regulates body temperature during exercise or in warm temperatures. You need water to replenish the lost moisture from sweat.
You also need enough water in your system to have a healthy stool and prevent constipation.
Your kidneys are also important for filtering waste through urination. Adequate water intake helps your kidneys work more efficiently and helps prevent kidney stones.
It helps improve mood
Not getting enough water can also affect your mood. Dehydration can cause fatigue and confusion as well as anxiety.
It helps to stimulate you and get more energy
Drinking water can activate your metabolism. A boost in metabolism has been associated with a positive effect on energy levels.
A study found that drinking 500 milliliters of water increased metabolism by 30 percent in both men and women. These effects seemed to last for more than an hour.
Conclusion
Water is important to almost every part of your body. Meeting your recommended daily intake not only helps you maintain your current condition, it can actually improve your overall health.
Here are some ideas to make sure you're drinking enough:
- Carry a water bottle everywhere you go. This way you can drink when needed.
- Keep track of your water intake. Try to take optimal amounts every day, often this is about 2 liters of water per day.
- Keep in mind that by noon you are already approaching half of your recommended consumption. It is no problem to stop drinking water about an hour before you plan to go to sleep.
Sources include BBCGoodFood (link), HealthLine (link), MedicalNewsToday (link), NDTV (link)
