Health Benefits of Drinking Water
If you’re thirsty, instead of reaching for a can of soda, try turning on the faucet. Because, according to experts, plain drinking water is one of the greatest ways to remain hydrated. In the United States, up to 71 percent of adults and more than half of children do not drink enough water. Water makes up up to 60% of the human body, and you can’t last more than a few days without it. Not getting enough nutrients might be harmful to your health. Developing the habit of drinking water on a daily basis might have long-term benefits. Find out more about the numerous health benefits of drinking water.
Benefits of drinking water
1- It makes you healthier dietary choices
The CDC discovered that teenagers in the United States who drank less water also drank less milk and more sugary beverages, ate fewer fruits and vegetables and more fast food, and engaged in less physical exercise. In other words, when you drink enough water on a regular basis, you make better nutritional choices overall.
2- It helps you in losing weight
You may begin to see changes in your body as a result of wanting and selecting more healthy foods. Water consumption has also been linked to enhanced feelings of satisfaction when eating less. This combination has the potential to result in weight reduction. A glass of water 30 minutes before a meal might help with digestion. Following that, drinking an hour after eating aids in nutritional absorption. More fluid consumption 15 to 20 minutes before meals may result in lower insulin needs in diabetics.
3- It provides your body performs better
Staying hydrated is critical to preserving your health and the normal functioning of all of your body’s systems, including the immune system, cardiovascular system, neurological system, endocrine system, and musculoskeletal system. Inadequate hydration can cause kidney stones, urinary tract infections, and a reduction in blood pressure, which can lead to fainting. Proper hydration also aids in the transport of nutrients and oxygen to your cells, as well as the removal of toxins from your body.
4- It provides you more energy
Drinking water also helps you avoid dehydration. This happens when you lose or use more fluids than you take in through perspiration, respiration, urine, and faeces. Fatigue can be caused by dehydration. When you don’t drink enough water, your energy levels suffer.
5- It improves your mood
Another unintended consequence of a lack of water? Fog in the mind. Dehydration, even slight dehydration, can impair cognitive performance. It may even lead you to get confused, distracted, or experience memory lapses. Drinking extra water can help your brain perform properly and boost your mood.
6- It prevents headaches
If you’ve ever had a hangover, you’ll understand. A pounding head might be caused by dehydration. It can even cause migraines.
The initial few signs, such as reduced urine that seems to be ‘darker’ or more ‘concentrated,’ dry skin, tiredness or weariness, increased thirst, dry mouth, dizziness, and headaches, can be minor and easily overlooked. Confusion, fast breathing, muscular aches and cramps, increased heart rate, reduced skin turgor, stomach or chest discomfort, and even drowsiness might occur as dehydration advances.
Adequate water consumption can help to prevent these symptoms, which include persistent headaches.
7- It improves digestion
Low water consumption has been associated to bowel obstruction. When it comes to home treatments for constipation and digestion, the number one advise is to stay hydrated. It can both prevent and treat the symptoms of this unpleasant ailment.
How much water should you drink per day ?
It is determined by your age, weight, gender, and amount of exercise. According to Dr. Moreno, the average adult should drink six to eight 8-ounce glasses of water each day; for children or toddlers, that number reduces to four to five cups per day. However, depending on the circumstances and settings, that advise may alter.
If you’re going to be outside and sweating, or if you’ve been losing water due to a cold, diarrhea, or exercise, you should drink more water to compensate for the excess losses. There is no guideline because it all depends on individual losses, but if you are exercising, you may drink three 8-ounce glasses of water every 15 minutes. If you’re going to be outside on a hot day, bring two to four additional 8-ounce glasses of water. If you live at a high altitude, you will need to drink more water to keep hydrated.
|Recommended daily water intake|
|Adult men||125 ounces|
|Adult women||91 ounces|
|Pregnant women||64 to 96 ounces|
|Boys (ages 10 – 18)||81 to 112 ounces|
|Girls (ages 10 – 18)||71 to 78 ounces|
|Children||Age is represented by the number of 8-ounce cups. A 5-year-old, for example, need five 8-ounce glasses of water, for a total of 40 ounces.|
|Athletes||When exercising intensely, drink one ounce for every pound of body weight. A 150-pound athlete, for example, would require 150 ounces each day.|
Consult your healthcare physician to determine the amount of water that is acceptable for your lifestyle. As a general rule, split your body weight in half and aim to consume that many ounces every day. That is, if you weigh 150 pounds, 75 ounces of water should enough. If you seldom feel thirsty and your urine is light yellow or colorless, you’re probably getting plenty.
Is it possible to drink too much water ?
Most people are concerned about drinking too little water, but drinking too much can be harmful to one’s health. It can result in hyponatremia, a disease in which your kidneys are unable to rid your body of water rapidly enough, causing the salt level of your blood to become diluted. Water intoxication, as it is also known, can produce confusion, vomiting, and disorientation. It can potentially cause brain enlargement and death in extreme situations. Some people drink excessive amounts of water as a result of a condition known as psychogenic polydipsia, which need medical attention.
Overhydration, on the other hand, is unusual in everyday life. It happens infrequently, usually in athletes attempting to prevent dehydration or in conjunction with illicit drug usage.