Water is essential to the human body’s basic functioning. It makes up around 60-70 percent of the human body. Drinking water has numerous advantages and can improve your overall health. According to the World Health Organization, having access to safe drinking water regularly is a human right.
People who eat a well-balanced diet and exercise regularly consume more water than others. Dehydration can lead to a variety of health problems. Dehydration, for example, has been associated with an increased death rate in the elderly. As a result, maintaining adequate hydration levels is crucial to general health and avoiding health problems.
Health Benefits of Water
1. Is An Important Part Of The Body
The most important cellular component is water. It aids in the maintenance of saliva, blood, and cerebrospinal fluid composition. Saliva hydrates our mouth, aids digestion, and removes poisons and bacteria from our bodies. Our blood transports oxygen and nutrients throughout our bodies.
Water is required for nutrient absorption and the elimination of toxic contaminants. All of our body’s enzymatic reactions take place in this fluid environment.
The numerous joints and cartilages in our skeletal system are lubricated by water. It makes up 80% of our lymphatic system and aids in the prevention of infections.
2. May Aid In The Prevention Of Chronic Illnesses
Water consumption can help to lower the risk of cardiovascular disease, urinary tract infections, and strokes. When you drink less water, you produce more of an enzyme called SGK1, which has been related to chronic disease. Thrombosis, heart fibrosis, hypertension, and stroke are all possible side effects.
Adequate water intake may help diabetics with ketoacidosis lower their blood sugar levels.
The evidence for daily water consumption as a preventative measure for bladder or colon cancer is equivocal. The majority of chronic illnesses affect numerous organs. More research is needed to fully comprehend the role of water in the prevention of chronic disease.
3. May Aid in the Prevention of Constipation
Digestion and bowel movement are aided by water. Constipation can be caused by a lack of fluids. Though there are other causes of constipation, it appears that a lack of water is one of them.
Water loss (sodium loss) during diarrhea causes an imbalance in the digestive tract. Dehydration and weariness arise from the loss of water, electrolytes, and even helpful bacteria. Too much water loss can be fatal.
Ulcers in the stomach can be caused by a lack of water in the system. There is, however, no evidence to support this allegation.
4. it may help you improve your brain function.
The cerebrospinal fluid is made up entirely of water. It is also a key component of neurotransmitters and hormones. Thirst sensations are controlled by hormones in the brain. Water has also been shown to protect the brain from physical harm.
Long-term dehydration might result in a deterioration in cognitive abilities. Increased weariness and decreased alertness are two examples of such symptoms. The literature on the consequences of dehydration on brain function, on the other hand, is contradictory.
5. it may help you lose weight.
Drinking water regularly and eating foods high in water can help keep the body satiated for longer periods. We often mistake thirst for hunger and eat as a result. Water consumption decreases food cravings. It also prevents binge eating. This could help you consume fewer calories.
Drinking water boosts the body’s metabolic rate.
According to research published in the Journal of Clinical Endocrinology, this thermogenic impact may lead to weight loss.
6. May aid in body temperature regulation
Water is essential for maintaining body temperature. In varied environments, the body must deal with variable temperatures and other external conditions.
In warmer temperatures and during vigorous physical exertion, the body temperature rises rapidly. Sweating assists the body in lowering the core temperature. This is critical since our bodies require optimal temperatures to perform numerous physiological tasks.
7. It May aid in blood pressure control and cardiovascular health.
Water contributes up 90% of blood volume, which is directly proportional to blood pressure. Excess water in the blood can dilute it and lower blood pressure. A lack of water can cause blood to thicken and blood pressure to rise.
In any situation, the body will be harmed. Continuously low water consumption has been related to an increased risk of cardiovascular disease in the future, according to research.
Higher fluid intake from foods and beverages was linked to a lower risk of cardiovascular mortality in both men and women. In Japan, it also lowered the risk of ischemic stroke in women.
8. It has the potential to improve exercise performance.
During strenuous physical exercises, water is lost. More water consumption has been demonstrated to be advantageous, particularly for athletes. Athletes’ performance levels may be affected by low water intake or sub-optimal hydration.
Athletes’ strenuous physical demands cause them to lose a lot of water through sweating. Drinking water, combined with vital electrolytes, can help to replace this. Drinking water may also aid to boost the body’s general immunity.
9. It Has the Potential to Prevent Headaches
One of the reasons for headaches is dehydration. Water may help the body work efficiently and alleviate headaches.
When a person has consumed an excessive amount of alcohol or sugary beverages, water may be of added benefit (these drinks could reduce the water content of the body and lead to dehydration headaches).
10. It has the potential to improve kidney health.
The kidneys require a sufficient amount of water to operate effectively. Water can also help to prevent urinary tract infections (UTIs). If correct medical treatment is not provided, UTIs can be fatal.
Kidney stones and bladder infections can both be caused by a lack of water. It may also raise your chances of getting chronic renal disease. However, research is inconclusive, and additional research is needed.
Another study found that getting enough water and drinks can help men reduce their risk of bladder cancer.
Dehydration caused by a water or electrolyte imbalance can cause loss of consciousness, slurred speech, hypotension, excessive weariness, involuntary muscle movements, and tachycardia (faster heart rate).
Water provides two additional key advantages in addition to these. It can aid in the improvement of skin and hair health.
Beauty Benefits of drinking water
The skin is the body’s biggest organ. The majority of its cellular structure is made up of water. The need for adequate hydration for excellent skin health cannot be overstated. Drinking water aids in the removal of poisons from the body’s cells.
To function, all of the skin’s enzymes and components, such as hyaluronic acid and collagen, require a fluid-like environment. The skin’s plumpness and flexibility are provided by hyaluronic acid and collagen (along with certain alpha-hydroxy acids). Dehydrated skin appears wrinkled, sagging, and leathery.
When the skin’s cells lose water, it feels tight and dry. This can be caused by extremely hot or extremely cold weather.
Antioxidants and collagen play a role in preventing premature aging. They also help to reduce the appearance of wrinkles and fine lines. Collagen levels in older skin are usually low.
When the skin’s moisture level is at its best, it rejuvenates. Mineral water supplementation has been shown to increase skin hydration. When the skin is dehydrated, the oil production in the skin is disrupted. This can sometimes result in excessive oil production and acne.
Skin physiology can be improved by drinking water and adequately hydrating the skin. When the skin is moisturized, it has a barrier that works well. Sun damage is unavoidable when skin barriers are broken. Rashes and eczema can be exacerbated by dehydrated skin.
There is no clear consensus on how much water to drink for healthy skin. Drinking eight glasses of water has become fashionable as a way to maintain healthy skin and well-being. However, there is no scientific evidence to support this claim.
Benefits of drinking water for hair
Water aids in the absorption of vital nutrients. This may aid in hair and scalp nourishment. Dehydration can cause split ends and hair breakage by drying out the hair shaft.
Water also aids in the removal of toxins from the scalp via sweat. Water is necessary for lustrous and healthy hair. A sufficient amount of water can aid hair development.
Hair with enough moisture might assist to reduce frizz and tangling. Dehydration can cause hair to become dry and fragile. There is no definitive evidence on how much water is required for good hair.
What Is the Appropriate Amount of Water to Drink?
There is no broad consensus on how much water humans should drink. The dose is determined by the individual’s sex, age, and health state.
Physical activity and body weight are also essential factors to consider when determining the right amount of water to drink. Water requirements vary for pregnant and nursing women.
The water and mineral content of our bodies, on the other hand, is methodically managed by brain networks. Even the tiniest changes are quickly observed. Certain enzymes are regulated by the kidneys to ensure that the body’s optimal water content is maintained.
The amount of water required by the body and the amount required for consumption are intricately related. The amount of energy expended is also important in determining how much water the body requires.
Water Consumption Guidelines
Varying foreign regulatory authorities have advised different water intakes, albeit there are some differences.
In 2010, the European Food Safety Authority (EFSA) suggested 2.5 liters of water per day for men and 2 liters per day for women.
The Australian National Health and Medical Research Council (2006), on the other hand, recommends that males drink 3.4 liters of water per day and women drink 2.8 liters.
Water intake is suggested by the World Health Organization based on the level of physical activity. Persons who lead a sedentary lifestyle, for example, should drink 2.9 liters (men) and 2.2 liters (women) per day, whereas people who engage in heavy labor activities should drink roughly 4.5 liters per day, regardless of gender.
Regardless of the recommended amounts, drinking enough water is critical. It has various advantages, and one cannot afford to ignore the disadvantages. In the following part, we’ll go over several methods to help you drink more water.
How to drink more water
There are many ways to drink more water. Water from dietary sources is included in the total fluid intake.
- Including high-water-content vegetables and fruits in your diet (such as celery, cucumbers, watermelons, and grapefruits) may help you drink more water.
- Fresh fruit juices and milk with no added sugar are also beneficial.
- Dehydrating liquids, such as sodas, coffee, tea, and alcohol, should be avoided.
- Herbal teas, such as peppermint tea, rose tea, or parsley tea, can be used to replace carbonated beverages.
- Fruit-infused drinks, sassy water, or chia seed water can be substituted for energy drinks.
But be careful not to overdo it. Excessive water consumption might have negative consequences.
Negative Consequences of drinking too much water
Excessive water consumption might cause salt levels in the blood to drop. Headaches, seizures, brain swelling, paralysis, psychosis, and ataxia are some of the symptoms that might occur. In severe circumstances, it can even lead to a coma.
(1) Intoxication by water
Water intoxication can occur when you drink a lot of water in a short period. In some situations, it could be fatal.
(2) Cardiovascular Disorders May Be Exacerbated
Patients with cardiac problems may experience complications if they drink too much water (39).
Water consumption can help to improve overall health. Toxins and bacteria can be flushed out with regular water consumption. Excessive water consumption can result in water intoxication. The amount of water you require is determined by your degree of physical activity, gender, age, and general health.
Frequently Asked Questions
(1) How much water is 8 glasses of water?
A glass may hold about 8 ounces of water. As a result, 8 glasses equal roughly 64 ounces or 1.8 liters of water.
(2) Is it necessary for me to drink water every hour?
Water consumption is determined by your body’s needs as well as your level of exercise. Drinking excessive amounts of water regularly might injure the kidneys. When your body requires water, it can send you messages through the body’s internal communications system called the nervous system.
(3) Is it possible to gain weight by drinking too much water?
If you drink too much water, your kidneys will have to work harder to wash it out.
There is no scientific evidence to support the idea that excessive water consumption causes weight gain.
(4) Is it true that drinking water expands your stomach?
If you swallow air while drinking water, you might feel a little bloated (temporarily).
This article provides general information about the topic and is not to be taken as medical advice or as an alternative to medical advice, treatment, and/or diagnosis. Always consult with your doctor before trying out any of the remedies/recipes suggested in the blog post.
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Bharat Sharma is a Delhi-based writer who loves reading and writing research-based topics revolving around health, fitness, and nutrition. His love for writing started during his teenage and continues till date. After his graduation, he worked for GE Money, and IBM, but later found his true love i.e. blogging.