Staying hydrated is one of the most essential practices you can maintain for your overall health. Drinking water is not only for preventing dehydration but beyond what one can think. Staying hydrated supports physical performance, mental health, prevents from dehydration headaches and constipation, and more. Although there is no exact amount of water one should drink daily, there are recommendations for how much of the total daily water intake should come from a variety of beverages and foods.
Every day you eat different nutritional foods for energy; similarly, getting enough water every day is important. The best thing about water is that it has no calories, so it can also help with managing body weight and reducing calorie intake when substituted for drinks with calories, such as tea, coffee, sweetened juices, or regular soda.
Highlighted benefits of Water for your Body
Your body comprises around 60% water. Though there is no fixed rule, it is commonly recommended that one needs to drink approx eight 8 glasses of water per day (the 8×8 rule). Again the water intake quantity differs from age to age and for men and women.
Here are 10 evidence-based health benefits of drinking plenty of water.
1. Maintains normal temperature though-out the body
2. Cushioning of joints.
3. Protects the body's sensitive structures, including the spinal cord.
4. Keep the body clean by throwing out wastes through urination, perspiration, and bowel movements.
5. Keeps skin hydrated, wrinkle free and tender
6. Helps in maintaining pressure
7. Weight management
8. Lifts mood
9. Better kidney function
10. Helps in nutrient absorption (water-soluble vitamins)
Here will discuss 5 important functions of water in detail;
1. Maximize physical performance
Staying dehydrated for a long time may have a negative impact on your physical performance. This is especially crucial when engaged in vigorous physical activity, exercising or in hot weather.
Even a 2% decrease in your body's water level can cause dehydration to become apparent. Nonetheless, sweating athletes can cause them to lose as much as 6–10% of their water weight. Dehydration can lead to changes in body temperature regulation, decreased motivation, and excess tiredness. It can also make working out feel much harder, both psychologically and physically.
Optimal hydration can prevent and minimize oxidative damage during high-intensity exercise. This is hardly surprising given that muscle is around 80% water.
If you workout vigorously and sweat much, staying hydrated might help you perform at your peak.
2. Significant drop in energy levels and brain function
Your brain is highly influenced by your water level. According to studies, even slight dehydration, defined as a 1-3% drop of body weight, can affect numerous areas of brain function. It also causes frequent headaches.
Mild dehydration can negatively impact mood, memory, and cognitive performance, as evidenced by several research involving individuals of all ages. Dehydration can cause headaches and migraines in certain persons.According to research, headaches are one of the most prevalent signs of dehydration.
3. Control constipation
Constipation is a common condition marked by irregular bowel motions and difficulties passing stool. Increasing fiber and fluid consumption is frequently advised as part of the treatment plan, and there is some evidence to back this up.
Low water intake appears to be a risk factor for constipation in both young and elderly people. According to studies, magnesium and sodium-rich water increases the frequency and consistency of bowel movements in those who suffer from constipation.
4. Keep kidney stones at bay
Urinary stones are painful clusters of mineral crystals that grow within the urinary tract.
The most common type is kidney stones, which form in the kidneys.There is limited evidence that drinking more water can help prevent kidney stones from recurring. Higher fluid consumption increases the volume of urine that passes through the kidneys. This lowers the concentration of minerals, making them less prone to crystallize and create clumps.
5. A way to weight loss
Drinking plenty of water can help you lose weight. This is because water can improve satiety and boost your metabolic rate.Some evidence suggests that increasing water intake can help weight loss by modestly raising your metabolism, which can increase the number of calories you burn on a daily basis.
The timing is essential too. The most effective method is to drink water half an hour before each meal. It can increase satiety, leading to lower calorie intake.
Tips to Drink More Water
Carry your own water bottle wherever you go or even at home to not go dehydrated and to have a track.
On hot and humid days, sip cold water. Can use some ice cubes sometime.
Choose water over sugary and aerated beverages.
Serve water along with meals, to sip a little.
Add lime or lemon to your water and drink something really fresh.
Make sure your kids are getting enough water too.
Even slight dehydration can have an impact on both your mind and body. As a result, make it a daily habit to consume healthy beverages in addition to water.
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