Water is essential for life. Our bodies are made up of approximately 60% water, and every system depends on water to function properly. Getting enough water each day provides tremendous health benefits. This article will explore 15 science-backed benefits of drinking water and provide recommendations on daily intake.
- Lubricates Joints
Water makes up around 80% of the cartilage in our joints and spine. Dehydration causes the cartilage to be less elastic, leading to joint pain. Staying hydrated can help reduce joint and back pain by keeping the cartilage soft and supple.
- Forms Saliva
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. When consumed instead of sweetened beverages, it can also reduce tooth decay.
- Delivers Oxygen
Our blood is over 90% water, which carries oxygen and nutrients to all our cells. Proper hydration is essential for this delivery system to work effectively.
- Benefits Skin Health
Dehydration makes the skin more prone to disorders like eczema and premature wrinkling. Drinking plenty of water keeps the skin supple and glowing.
- Cushions Vital Organs
Water cushions our brain, spinal cord and other sensitive tissues. Even mild dehydration negatively affects brain structure and function. Staying hydrated is key for cognitive health.
- Regulates Body Temperature
When we get hot, the water stored in the middle layers of the skin comes to the surface as sweat. As it evaporates, it cools the body down. Well-hydrated people can better tolerate heat stress from exercise or hot weather.
- Aids Digestion
Digestion depends on water. Dehydration leads to problems like constipation, acid reflux and bloating. Drinking enough water is key for healthy digestion.
- Flushes Toxins
Water helps remove waste and toxins through urination, perspiration and bowel movements. Proper hydration is crucial for detoxification.
- Maintains Blood Pressure
Studies show even mild dehydration can increase blood pressure. Drinking water helps keep blood viscosity lower.
- Helps Breathing
When dehydrated, airways are restricted to prevent water loss from breathing. This exacerbates issues like asthma. Staying hydrated keeps airways open.
- Boosts Nutrient Absorption
Water dissolves minerals and nutrients, making them accessible to the body. Hydration is key for nutrients to reach their target destination.
- Prevents Kidney Damage
The kidneys regulate hydration levels. Inadequate water leads to kidney stones, urinary tract infections and kidney disease. Drinking water keeps kidneys healthy.
- Enhances Physical Performance
Even mild dehydration harms endurance and motor coordination during athletic activities. Staying well hydrated enhances performance.
- Promotes Weight Loss
Water increases feelings of fullness and boosts metabolism. It has no calories and helps the body burn fat. Replacing sugary drinks with water aids weight loss.
- Prevents Hangovers
Alcohol is dehydrating. Drinking water between alcoholic beverages helps prevent the morning-after headaches, dry mouth and fatigue.
How Much Water Should You Drink Daily?
The recommended water intake varies by individual needs. On average, men should drink 3.7 liters
(125 oz) while women should consume 2.7 liters (91 oz) from all foods and beverages daily. About 20% of this comes from food, so the rest should come from drinks like water, juice, tea, etc. During hot weather or exercise, hydration needs are higher. The color of urine is an easy way to gauge if you’re drinking enough water. Pale yellow means properly hydrated while dark yellow signals dehydration.
Conclusion
Water is a vital nutrient with far-reaching benefits. Adequate hydration keeps all the systems in the body functioning optimally. Drinking enough water promotes health, enhances weight loss and boosts energy levels. Simply staying hydrated makes a big difference in how you look and feel every day.
