We all require adequate water for health. We hear all the time that water is essential for good health. But why? What makes it such a big deal? And how much should we be drinking?
H2O (plain old water to you and me) makes up around 60% of your body weight and is involved in many essential functions, including:
- Aiding digestive processes and eliminating waste from your body
- Body temperature regulation
- A transportation system for nutrients
Most of your water comes from just plain old drinking, but food can also contribute to your daily water intake. Take watery salads and vegetables for example – the humble lettuce and cucumber weigh in at around 96% water!
Most people understand that hydration is crucial for our health. Proven through dozens of independent studies, these show that even at mild levels of dehydration, both our physical and emotional abilities can be directly and considerably affected.
Water for health: More ways that water can help improve our overall health and well-being:
1. As suggested previously, water obviously prevents overall dehydration
If your body doesn’t have enough water it WILL become dehydrated. Dehydration can be extremely dangerous as water is absolutely essential to so many bodily functions.
Being in a severely dehydrated state can result in a number of extreme complications, including:
- seizures
- brain swelling
- kidney failure
Avoid getting yourself into a dehydrated state by ensuring you’re getting enough fluid intake. If you exercise regularly then you’ll lose a lot more water than normal through sweating and increased breathing. In addition, be aware of losses through bowel movements and urination as this can be far more than you think!
2. It’s the main component of saliva
Saliva contains small amounts of mucus, electrolytes, and enzymes and these are essential for breaking down solid food and keeping your mouth healthy.
Certain medications or treatments can reduce saliva production – as can age – but if your mouth is drier than usual and more fluid intake isn’t helping, you should see your doctor.
3. Water helps regulate body temperature
Being fully hydrated is crucial to maintaining your body temperature. Physical activity and hot environments make your body lose water through sweat. Sweating keeps your body cool but it can only go so far. As you’ll also be losing important electrolytes and plasma, you should ensure that enough water is taken on board.
4. It acts as a cushion for tissues, spinal cord, and joints
Water intake helps lubricate and cushion your joints, spinal cord, and tissues. Are your joints hurting more than usual? Maybe you’re dehydrated. Remember, we all need adequate water to remain healthy and joint health is no exception.
5. It plays a major role in digestion
It’s been believed by many that drinking water before, during and after eating can affect digestion in a negative way. Diluting the acid and digestive enzymes and such has often been cited. But this isn’t entirely true. Think about what you might be eating – salads, soups and the like…it’s basically chewing water! Having water present actually helps to absorb and transport those nutrients efficiently to the rest of your body for use.
In addition, studies have shown that consuming water before a meal can help suppress your appetite by pre-filling the stomach, making you eat less. Over time, this can lead to consuming fewer calories which has a cumulative affect on your body weight. More about this here and here
6. Water also serves an essential role in excreting waste through the mechanisms of perspiration, urination & defecation
You regulate body temperature via sweating, especially when you’re exercising or when the temperatures sour outside. That lost water needs to be replenished.
Avoiding constipation and having a healthy stool is also inextricably linked to water consumption.
On a similar note, urination is another mechanism by which waste is excreted. Your kidneys work hard to perform this function, acting as a filter – and they require adequate amounts of water for this process. Help them out by drinking more…it might also save you from painful kidney stones.
7. Maximizing sporting and physical performance
Consuming enough water during physical activity is vitally important. Athletes can lose between 6% and 10% of water through sweat – affecting strength, power, and endurance.
People taking part in endurance training or high-intensity sports are most at risk of dehydration through sweating.
Keep in mind, if exercising in the heat, severe dehydration can result in serious medical issues. Decreased blood pressure, seizures and even death can result. Always keep your H2O near and regularly hydrate. Remember, we don’t need water for health alone – it also contibutes to performance.
8. Water improves blood oxygen circulation
Achieving your recommended daily water intake will improve your circulation and have a positive impact on your overall health. You’ll feel less fatigued all the time and have increased energy levels.
9. Water & illness: it can help stave off certain conditions
Consuming enough water can be of help to prevent certain medical conditions including:
- urinary tract infection
- constipation
- kidney stones
- exercise-induced asthma
- hypertension
Because it also plays an intrinsic role in absorbing vitamins, minerals and other nutrients from your food, water will contribute greatly in your quest to stay healthy.
10. Water helps boost your energy levels
Boosting your metabolism has been associated with a positive impact on energy level. Water has been shown to boost metabolism, with one study finding that drinking a decent amount of water boosted the metabolic rate by 30 percent in both genders. Around 500ml gets the job done. It’s water for energy not just water for health!
11. Cognitive function is improved by drinking enough water
Hydration is paramount to staying in tip-top cognitive condition. Not drinking enough water can have a negative impact on your focus, alertness and indeed, short-term memory. What was I saying?…
12. Mood can be improved
Dehydration can result in feelings of anxiety, confusion and fatigue. Don’t let it get to that stage and drink more to feel better in yourself.
13. Water can help give that healthy glow to your skin
Having hydrated skin is another benefit but it isn’t a magic bullet when it comes to ageing, unfortunately – that’s in your genes. But plumper, hydrated skin can appear to have fewer lines and wrinkles. Added to this, and as mentioned in a previous point, absorbing more nutrients and having the rest of your bodily functions working at their optimum levels will all contribute to a healthier looking you.
So after all that has been said, how much should we actually be drinking?
You might still be wondering how much water should I drink a day? How much water for health?
The take home is that you should get into better habits when it comes to drinking enough water. Thirst is an indicator of dehydration, so don’t just drink when you are thirsty.
We’re often not aware that we are consuming fluids through our usual activities during the day. Eating salads, vegetables…our usual drinks. They all contribute to the total recommended intake.
That recommendation is set at around 3.5l for men and 2.5l for women. Seems like a lot doesn’t it? Remember, some of this can be gained through food too.
Just make a small effort and you will be rewarded – but don’t obsess about it – it is possible to drink too much! Keep the balance as part of your healthy lifestyle – too much of anything won’t make you healthier.
Water isn’t the most exciting of beverages…and personally, I don’t think you can beat a long cold drink of water. That being said, I do enjoy a long cold beer in the sun here and there. Ooops.
Throw some lemon and ice in a large glass jug and keep it in the refrigerator, Or try a bit of fresh mint. Anything to help you drink more of that wonderful health giver!
Bottom line: Consuming adequate amounts of water can help you on your journey to being Waytoohealthy!
A more thorough view of water and hydration can be found at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/