How does water impact our overall health. What are the key benefits of staying hydrated. Why is water essential for bodily functions. How can proper hydration improve our daily lives.

The Fundamental Role of Water in Human Biology

Water is not just a refreshing beverage; it’s a fundamental component of human biology. Comprising a significant portion of our body weight, water plays a crucial role in numerous physiological processes. From regulating body temperature to flushing out toxins, the importance of water cannot be overstated.

While we obtain most of our water through drinking, it’s worth noting that food also contributes to our daily water intake. Understanding the multifaceted role of water in our bodies can help us appreciate its significance and ensure we maintain proper hydration levels.

What percentage of the human body is water?

The human body is composed of approximately 60% water, with some variation depending on factors such as age, sex, and body composition. This high water content underscores the critical nature of staying hydrated for optimal health and bodily functions.

Saliva Production and Oral Health: The Hydration Connection

One of the lesser-known yet vital functions of water in our body is its role in saliva production. Saliva, primarily composed of water, also contains small amounts of electrolytes, mucus, and enzymes. This unique composition makes saliva essential for breaking down solid food and maintaining oral health.

How does dehydration affect saliva production?

When the body is dehydrated, saliva production can decrease significantly. This reduction can lead to dry mouth, difficulty swallowing, and an increased risk of oral health issues such as tooth decay and gum disease. Maintaining adequate hydration is crucial for ensuring sufficient saliva production and promoting overall oral health.

• Saliva aids in the initial digestion of food
• It helps neutralize acids in the mouth, protecting teeth from decay
• Proper hydration supports optimal saliva production
• Adequate saliva flow contributes to better oral hygiene

Thermoregulation: Water’s Cooling Effect on the Body

One of the most critical functions of water in the human body is its role in thermoregulation. Our bodies rely on water to maintain a stable internal temperature, especially during physical activity or in hot environments. Through the process of sweating, water helps dissipate excess heat and keep our body temperature within a safe range.

How does sweating help regulate body temperature?

When we sweat, water evaporates from our skin’s surface, taking heat with it. This evaporative cooling process is highly efficient in maintaining body temperature. However, it’s crucial to replenish the water lost through sweating to prevent dehydration and maintain this cooling mechanism.

1. Sweat production increases in response to heat or physical exertion
2. Water evaporation from the skin surface provides a cooling effect
3. Proper hydration is essential for continuous sweat production
4. Electrolyte balance is also important for effective thermoregulation

Joint Lubrication and Tissue Protection: Hydration’s Hidden Benefits

Water plays a crucial role in maintaining the health and function of our joints, spinal cord, and tissues. By providing lubrication and cushioning, adequate hydration can enhance physical performance and reduce discomfort associated with conditions such as arthritis.

How does water contribute to joint health?

Water helps form synovial fluid, which lubricates joints and reduces friction between bones. This lubrication is essential for smooth movement and can help alleviate pain in conditions like osteoarthritis. Additionally, proper hydration ensures that tissues remain supple and resilient, better able to withstand the stresses of daily activities.

• Water is a key component of synovial fluid in joints
• Adequate hydration can help reduce joint pain and stiffness
• Proper water intake supports the health of cartilage and other connective tissues
• Hydration contributes to the shock-absorbing properties of the spinal discs

Waste Elimination: The Cleansing Power of Water

One of the most crucial functions of water in the human body is its role in waste elimination. Through processes such as sweating, urination, and bowel movements, water helps flush out toxins and waste products from our system, maintaining internal balance and promoting overall health.

How does water facilitate waste removal from the body?

Water acts as a transport medium for waste products, carrying them through the bloodstream to the kidneys for filtration. In the kidneys, excess water and waste materials are removed from the blood and excreted as urine. Similarly, water is essential for maintaining proper bowel function, preventing constipation by adding bulk to stools and facilitating their passage through the intestines.

• Water helps dilute and transport waste products in the blood
• Adequate hydration supports kidney function and urine production
• Proper water intake prevents constipation and promotes regular bowel movements
• Sweating helps eliminate toxins through the skin

Kidney Function and Stone Prevention: The Hydration Imperative

The kidneys play a vital role in maintaining our body’s fluid balance and filtering waste products from the blood. Adequate water intake is crucial for supporting optimal kidney function and preventing the formation of kidney stones.

Can increased water intake reduce the risk of kidney stones?

Research suggests that increasing water consumption can indeed lower the risk of kidney stone formation. By diluting urine and increasing its volume, higher water intake helps prevent the concentration of stone-forming minerals. This dilution effect makes it less likely for these minerals to crystallize and form stones.

1. Proper hydration helps maintain optimal urine output
2. Increased water intake dilutes urine, reducing mineral concentration
3. Regular fluid consumption supports overall kidney health
4. Staying hydrated can help prevent urinary tract infections

Athletic Performance: Hydration’s Impact on Physical Prowess

For athletes and fitness enthusiasts, maintaining proper hydration is paramount to achieving peak performance. Water plays a crucial role in regulating body temperature, transporting nutrients, and maintaining blood volume during physical activity.

How does dehydration affect athletic performance?

Even mild dehydration can significantly impair athletic performance. It can lead to decreased endurance, reduced strength, and impaired cognitive function. In extreme cases, severe dehydration during intense physical activity can result in heat exhaustion or even life-threatening conditions like heatstroke.

• Proper hydration enhances cardiovascular efficiency during exercise
• Water helps regulate body temperature during intense physical activity
• Adequate fluid intake can improve recovery time after workouts
• Hydration status affects perceived exertion during exercise

Athletes may lose up to 6-10% of their body weight through sweat during intense physical activity. This substantial fluid loss underscores the importance of proper hydration before, during, and after exercise. Maintaining optimal hydration levels can improve strength, power, and endurance, giving athletes a competitive edge in their respective sports.

Digestive Health: Water’s Role in Nutrient Absorption and Constipation Prevention

Water plays a crucial role in maintaining digestive health, from facilitating nutrient absorption to preventing constipation. Contrary to some beliefs, drinking water before, during, and after meals can actually aid in the digestion process.

How does water contribute to efficient digestion?

Water helps break down food particles, making it easier for the body to absorb nutrients. It also aids in the dissolution of vitamins, minerals, and other nutrients from food, ensuring they can be effectively distributed throughout the body. Additionally, adequate water intake helps prevent constipation by adding bulk to stools and facilitating their movement through the intestines.

• Water assists in the breakdown of food in the stomach
• Proper hydration supports the absorption of nutrients in the small intestine
• Adequate fluid intake helps prevent constipation
• Carbonated water may provide additional relief for constipation symptoms

Research has shown that the body adapts to changes in food and stomach content consistency, whether more solid or liquid. This adaptability highlights the importance of maintaining proper hydration for optimal digestive function. For those struggling with constipation, increasing water intake, along with consuming adequate fiber and magnesium, can help alleviate symptoms and promote regular bowel movements.

Weight Management: The Potential of Water in Supporting Weight Loss

While not a magic solution for weight loss, water can play a supportive role in weight management strategies. Several studies have suggested a link between increased water intake and weight loss, particularly in overweight individuals.

How can drinking water aid in weight loss efforts?

Water can support weight loss in several ways. Firstly, it can help increase feelings of fullness, potentially reducing overall calorie intake. Secondly, drinking water before meals may lead to consuming fewer calories during the meal. Lastly, staying hydrated can boost metabolism, increasing the number of calories burned at rest.

1. Water can help create a feeling of fullness, potentially reducing overeating
2. Replacing high-calorie beverages with water can lower overall calorie intake
3. Proper hydration supports optimal metabolic function
4. Cold water consumption may slightly increase calorie burning as the body warms it

One study found that drinking 500 milliliters of water boosted the metabolic rate by 30% in both men and women, with effects lasting over an hour. While more research is needed to fully understand the relationship between water intake and weight loss, maintaining proper hydration is undoubtedly beneficial for overall health and can be a valuable component of a comprehensive weight management plan.

Circulation and Nutrient Transport: Water as the Body’s Highway System

Water serves as the primary medium for transporting nutrients, oxygen, and other essential compounds throughout the body. Proper hydration is crucial for maintaining healthy circulation and ensuring that every cell receives the nutrients it needs to function optimally.

How does water support nutrient transport in the body?

Water makes up a significant portion of blood plasma, which carries nutrients, oxygen, and hormones to various tissues and organs. Adequate hydration helps maintain blood volume and viscosity, allowing for efficient circulation and nutrient delivery. Additionally, water assists in the absorption of water-soluble vitamins and minerals from the digestive tract.

• Water is a key component of blood plasma
• Proper hydration supports optimal blood flow
• Water facilitates the absorption of water-soluble nutrients
• Adequate fluid intake helps maintain electrolyte balance

By ensuring proper hydration, you can support your body’s natural processes of nutrient transport and circulation. This, in turn, can have a positive impact on overall health, energy levels, and bodily functions. Remember that while water is crucial, it’s also important to maintain a balanced diet to provide your body with the necessary nutrients for optimal health.

Disease Prevention: Hydration as a Protective Measure

Adequate water intake is not just about quenching thirst; it can also play a role in preventing various health conditions. From urinary tract infections to exercise-induced asthma, proper hydration can be a simple yet effective protective measure against several ailments.

Which health conditions can be potentially prevented or alleviated by proper hydration?

Research suggests that maintaining adequate hydration may help prevent or alleviate several health issues, including:

1. Constipation
2. Kidney stones
3. Urinary tract infections
4. Exercise-induced asthma
5. Hypertension

For instance, proper hydration helps dilute urine and increase its volume, which can prevent the formation of kidney stones. In the case of urinary tract infections, drinking plenty of water can help flush out bacteria from the urinary system. For those with exercise-induced asthma, staying well-hydrated can help maintain the proper viscosity of lung mucus, potentially reducing the risk of asthma attacks during physical activity.

While water is not a cure-all, maintaining proper hydration levels can support your body’s natural defense mechanisms and contribute to overall health and well-being. As always, it’s important to consult with healthcare professionals for personalized advice on managing specific health conditions.

Metabolism and Energy Levels: The Hydration-Energy Connection

The link between hydration and energy levels is often underappreciated. Proper water intake can have a significant impact on metabolism and overall energy, affecting how we feel and perform throughout the day.

How does hydration influence metabolic rate and energy levels?

Adequate hydration is crucial for maintaining an efficient metabolism. Water is involved in many metabolic processes, including the breakdown of nutrients for energy production. When the body is well-hydrated, these processes can function optimally, potentially leading to increased energy levels.

• Water is essential for efficient cellular metabolism
• Proper hydration can help maintain stable blood sugar levels
• Dehydration can lead to fatigue and decreased energy
• Even mild dehydration can negatively impact physical performance

Research has shown that drinking water can temporarily boost metabolic rate. One study found that consuming 500 milliliters of water increased metabolic rate by 30% in both men and women, with effects lasting over an hour. While more research is needed to fully understand this relationship, it’s clear that staying hydrated can contribute to maintaining energy levels and supporting overall metabolic health.

Cognitive Function and Mood: The Brain’s Thirst for Hydration

The impact of hydration on cognitive function and mood is an area of growing interest in scientific research. Proper water intake is crucial for maintaining optimal brain function, affecting everything from concentration and memory to emotional well-being.

How does dehydration affect cognitive performance and mood?

Even mild dehydration can have noticeable effects on cognitive function and mood. Research indicates that not drinking enough water can negatively impact focus, alertness, and short-term memory. Additionally, dehydration has been linked to increased feelings of fatigue, confusion, and anxiety.

1. Proper hydration supports optimal brain function
2. Dehydration can impair concentration and short-term memory
3. Adequate water intake may help reduce feelings of fatigue and confusion
4. Hydration status can influence mood and emotional well-being

The brain is particularly sensitive to changes in hydration status. When dehydrated, the brain can actually shrink away from the skull, leading to headaches and affecting cognitive performance. By maintaining proper hydration, you can support your brain’s optimal function, potentially improving your ability to focus, remember information, and maintain a stable mood throughout the day.

It’s important to note that while increasing water intake can have positive effects on cognitive function and mood, it’s not a standalone solution for mental health issues. If you’re experiencing persistent mood problems or cognitive difficulties, it’s essential to consult with a healthcare professional for proper evaluation and treatment.

16 Reasons Why Water Is Important to Human Health

Water makes up a majority of your body weight and is involved in many important functions. This includes flushing out waste from your body, regulating your body temperature, and helping your brain function.

You get most of your water from drinking beverages, but food also contributes a small amount to your daily water intake.

It’s common to hear that water is essential for your health. But why?

Read on to learn more ways water can help improve your well-being.

Water is a main component of saliva. Saliva also includes small amounts of electrolytes, mucus, and enzymes. It’s essential for breaking down solid food and keeping your mouth healthy.

Your body generally produces enough saliva with regular fluid intake. However, your saliva production may decrease as a result of age or certain medications or therapies.

If your mouth is drier than usual and increasing your water intake isn’t helping, see your doctor.

Staying hydrated is crucial to maintaining your body temperature. Your body loses water through sweat during physical activity and in hot environments.

Your sweat keeps your body cool, but your body temperature will rise if you don’t replenish the water you lose. That’s because your body loses electrolytes and plasma when it’s dehydrated.

If you’re sweating more than usual, make sure you drink plenty of water to avoid dehydration.

Water consumption helps lubricate and cushion your joints, spinal cord, and tissues. This will help you enjoy physical activity and lessen discomfort caused by conditions like arthritis.

Your body uses water to sweat, urinate, and have bowel movements.

Sweat regulates body temperature when you’re exercising or in warm temperatures. You need water to replenish the lost fluid from sweat.

You also need enough water in your system to have healthy stool and avoid constipation.

Your kidneys are also important for filtering out waste through urination. Adequate water intake helps your kidneys work more efficiently and helps to prevent kidney stones.

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Drinking plenty of water during physical activity is essential. Athletes may perspire up to 6 to 10 percent of body weight during physical activity.

Hydration also affects your strength, power, and endurance.

You may be more susceptible to the effects of dehydration if you’re participating in endurance training or high-intensity sports such as basketball.

Negative effects of exercise in the heat without enough water can include serious medical conditions, like decreased blood pressure and hyperthermia. Extreme dehydration can cause seizures and even death.

Eating fiber isn’t the only way to prevent constipation. It’s also important to maintain your water intake so your bowel movements contain enough water.

If you don’t consume enough water, magnesium, and fiber, you may be more likely to experience constipation.

If you’re already constipated, you may find that drinking carbonated water as well as plain water can help ease your symptoms.

Contrary to what some believe, experts confirm drinking water before, during, and after a meal will help your body break down the food you eat more easily. This will help you digest food more effectively and get the most out of your meals.

Research shows the body adapts to changes in the consistency of food and stomach contents, whether more solid or more liquid.

In addition to helping with food breakdown, water also helps dissolve vitamins, minerals, and other nutrients from your food. It then delivers these vitamin components to the rest of your body for use.

Studies have linked body fat and weight loss with drinking water in both overweight girls and women. Drinking more water while dieting and exercising may just help you lose extra pounds.

Water carries helpful nutrients and oxygen to your entire body. Reaching your daily water intake will improve your circulation and have a positive impact on your overall health.

Drinking enough water can help prevent certain medical conditions. These include:

• constipation
• kidney stones
• exercise-induced asthma
• urinary tract infection
• hypertension

Water also helps you absorb important vitamins, minerals, and nutrients from your food, which will increase your chances of staying healthy.

Drinking water may activate your metabolism. A boost in metabolism has been associated with a positive impact on energy level.

One study found that drinking 500 milliliters of water boosted the metabolic rate by 30 percent in both men and women. These effects appeared to last over an hour.

Proper hydration is key to staying in tip-top cognitive shape. Research indicates that not drinking enough water can negatively impact your focus, alertness, and short-term memory.

Not getting enough water can also affect your mood. Dehydration may result in fatigue and confusion as well as anxiety.

Adequate water intake will help keep your skin hydrated and may promote collagen production. However, water intake alone isn’t enough to reduce the effects of aging. This process is also connected to your genes and overall sun protection.

Dehydration is the result of your body not having enough water. And because water is imperative to so many bodily functions, dehydration can be very dangerous.

Severe dehydration can result in a number of severe complications, including:

• swelling in your brain
• kidney failure
• seizures

Make sure you drink enough water to make up for what’s lost through sweat, urination, and bowel movements to avoid dehydration.

Being attentive to the amount of water you drink each day is important for optimal health. Most people drink when they’re thirsty, which helps regulate daily water intake.

According to the National Academies of Sciences, Engineering, and Medicine, general water intake (from all beverages and foods) that meet most people’s needs are:

• about 15.5 cups of water (125 ounces) each day for men
• about 11. 5 cups (91 ounces) daily for women

People get about 20 percent of their daily water intake from food. The rest is dependent on drinking water and water-based beverages. So, ideally men would consume about 100 ounces (3.0 liters) of water from beverages, and women, about 73 ounces (2.12 liters) from beverages.

You’ll have to increase your water intake if you’re exercising or living in a hotter region to avoid dehydration.

Other ways to assess hydration include your thirst and the color of your urine. Feeling thirsty indicates your body is not receiving adequate hydration. Urine that is dark or colored indicates dehydration. Pale or non-colored urine typically indicates proper hydration.

Water is important to nearly every part of your body. Not only will hitting your daily recommended intake help you maintain your current state of being, it may even improve your overall health.

Here are some ideas for how you can be sure you drink enough:

• Carry a water bottle with you wherever you go. This way you can drink whenever the need strikes.
• Keep track of your intake. Aim to take in optimum amounts every day, a minimum of half your body weight in ounces.
• Pace yourself to approach half of your recommended consumption by midday. You can always finish about an hour before you plan to sleep.

Why is water important? | Live Science

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If you’ve been pondering the question ‘why is water important?’ rest assured, you’re not alone. While it probably won’t come as a surprise to hear that everyone needs to drink water to survive, most of us invest in one of the best water bottles and commit to guzzling down our daily water intake without really understanding what makes water so vital.

There are quite a few things that make water necessary to the human body, from cellular functions, to aiding digestion, and even improving concentration and exercise performance. You’ve probably even heard the recommendation to drink a certain amount of water every day (usually about 8 glasses or so), but where does that number come from? And what happens if you don’t drink enough?

This article will tackle everything and anything you would need to know about why water is important, including why we need to drink water, what happens when we don’t get enough and the effect water has on our body. Let’s dive in!

Why do we need to drink water?

Knowing how to stay hydrated with water is super important. Why? Well, largely because the human body is about 60% water and because we are continuously losing water through urine, sweat and even just breathing, we need to ensure we’re replacing that fluid so that our cells, tissues and organs can all function optimally.

Water is a solvent, which means that other substances can dissolve in it, which allows for their transportation between cells in the body. Substances like glucose (the body’s preferred fuel source) and amino acids (the building blocks of protein) dissolve very effectively in water, and use water as a carrier for them throughout the body.  

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Water also carries vitamins and minerals to and from the cells, and is vital in removing waste products from individual cells, as shown by research in the Biochemical Journal. Further, water consumption ensures appropriate blood volume, viscosity, and circulation, which is vital for the proper function of all organs and tissues of the body, according to a paper in Nutrition Reviews.

Water is also vitally important for regulating body temperature. It has a great capacity to store heat, preventing large, rapid drops in internal temperature, and through sweating, water has arguably the most efficient avenue to lose heat when environmental temperature is higher than body temperature, as per an article in Military Medicine.

Finally, water is essential to form many bodily fluids: tears, saliva, sweat, urine, and blood, amongst others. Water is also a highly effective lubricant for joints helping to produce synovial fluid and cartilage, which help keep joints healthy through smooth movements. Water also helps with joint health by maintaining cells’ shapes, acting as a shock absorber during impacting activities like walking or running, which even protects the brain and spinal cord, according to a review article in Nature. 

What happens if you don’t drink enough water?

Not drinking enough water can lead to dehydration very quickly, and it’s more common than we think. According to a 2020 paper in StatPearls, between 28% and 75% of adults in the US are dehydrated at any given moment. This is

attributed to a number of factors, notably overconsumption of caffeinated drinks like coffee and soft drinks, which a 2018 study in Nutrients lists as common replacements for water that act as a diuretic that cause the body to lose even more water. 

Even ‘mild’ dehydration (a loss of water corresponding to 1-2% of body weight) can lead to significant impairments in cognitive function, concentration, alertness, memory, physical performance, sport-specific skills, and physical endurance, according to research in Nutrition Reviews.

According to a study in the Journal of Applied Physiology, larger losses in water corresponding to 4% of body weight (which research still considers ‘mild’) can lead to poor cardiovascular function as blood plasma volume drops which causes an increase in heart rate and stroke volume (the amount of blood the heart perfuses per beat). Dehydration of this level can also cause decreases in skin blood flow and sweating, which leads to an increase in body temperature, which can complicate any heat-induced dehydration, as per another study from the Journal of Applied Physiology. 

What effect does water have on the body?

As you may be able to tell, drinking water will have more or less the opposite effect to not drinking water, for all the reasons outlined earlier in the article. In an ideal world, we would all stay hydrated by drinking water regularly, and so we may never notice the effect that drinking water has because we’d never be dehydrated. However, we know that not to be the case.  

Given the host of cognitive problems that dehydration can have on the body, drinking water can often improve your ability to focus, concentrate, and retain information. A lot of people also ask the question ‘does drinking water help you to lose weight?’ and evidence suggests that it absolutely can. Not only that, it aids in digestion, due to its role in nutrient absorption, and creation of digestive fluids and enzymes like hydrochloric acid. Drinking water can also reduce joint pain or wear and tear, due to its role in joint cushioning and maintenance of synovial fluid and cartilage.

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Drinking enough water

Clearly, drinking water is utterly vital for a whole host of reasons, and unfortunately, just drinking water when thirsty isn’t going to be enough. Thirst is only triggered when water losses correspond to 1-3% body weight, which is enough to lead to mental and physical impairments. Plus, the issue with only drinking when thirsty is that thirst can be quenched before proper hydration is achieved, according to Nature.  

The U.S. National Academies of Sciences, Engineering, and Medicine recommend drinking 92 fluid ounces (11.5 cups) per day for women, and 124 fluid ounces (15.5 cups) of water per day for men. However, many factors can affect how much water someone needs to drink: warmer environments increase sweating and water loss, drinking caffeinated drinks leads to a diuretic affect, and when exercising, sweat and respiration-induced water losses can reach 65 fluid ounces per hour according to a paper in the Journal of the American College of Nutrition.

It’s important to adjust your water intake appropriately to get all of its benefits, and avoid the potential downfalls of dehydration. If you’re keen to find new and novel ways to increase your water intake, check out our guide to how to drink more water.

References

HÄUSSINGER, D. (1996). The role of cellular hydration in the regulation of cell function. Biochemical Journal, 313(3), 697–710. https://pubmed.ncbi.nlm.nih.gov/8611144/

Jéquier, E., & Constant, F. (2009). Water as an essential nutrient: the physiological basis of hydration. European Journal of Clinical Nutrition, 64(2), 115–123. https://www.nature.com/articles/ejcn2009111

José, G. A., Mora-Rodríguez, R., Below, P. R., & Coyle, E. F. (1997). Dehydration markedly impairs cardiovascular function in hyperthermic endurance athletes during exercise. Journal of Applied Physiology, 82(4), 1229–1236. https://pubmed.ncbi.nlm.nih.gov/9104860/

Montain, S. J., Latzka, W. A., & Sawka, M. N. (1999). Fluid Replacement Recommendations for Training in Hot Weather. Military Medicine, 164(7), 502–508. https://pubmed.ncbi.nlm.nih.gov/10414066/

Murray, B. (2007). Hydration and Physical Performance. Journal of the American College of Nutrition, 26(sup5), 542S-548S. https://pubmed.ncbi.nlm.nih.gov/17921463/

Nishiyasu, T. S., Shi, X. G., Mack, G. W., & Nadel, E. R. (1991). Effect of hypovolemia on forearm vascular resistance control during exercise in the heat. Journal of Applied Physiology, 71(4), 1382–1386. https://pubmed.ncbi.nlm.nih.gov/1757361/

Reyes, C., & Cornelis, M. (2018). Caffeine in the Diet: Country-Level Consumption and Guidelines. Nutrients, 10(11), 1772. https://pubmed.ncbi.nlm.nih.gov/30445721/

Ritz, P., & Berrut, G. (2005). The Importance of Good Hydration for Day-to-Day Health. Nutrition Reviews, 63, S6–S13. https://pubmed.ncbi.nlm.nih.gov/16028567/

Water: How much should you drink every day? (2020, October 14). Mayo Clinic. Retrieved April 14, 2022, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256?reDate=14042022

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Will McAuley is a London-based Personal Trainer and Nutrition Coach who’s writing has appeared in Men’s Fitness and GQ magazine, covering exercise, nutrition and health. He has a Master’s degree in Strength & Conditioning from Middlesex University in London, is a published scientific author in the Journal of Strength and Conditioning Research, and holds a Bachelor’s degree in Linguistics from Trinity College Dublin. 

Your well-being depends on the amount of water you drink. I am a Family Physician at Northway Medical Clinic. Have you ever thought about how important, irreplaceable and vital for our life and health is water? A person can survive without food for several weeks and even months, but without water – only a few days. Water is freshness, health, energy. Water is at the core of our metabolism and vitality. Drinking water is the best way to maintain health and strength in our body. This is especially important on hot summer days, because. at higher ambient temperatures, the body sweats and loses a lot of fluid. Therefore, today I invite you to learn more about our body’s need for water.

How is water useful for our body?

Water, like air, is the main source of life and health. The body of an adult consists of approximately 70% water, its content in the blood is 98%, in the muscles – about 75%, and in the bones – about 28%. Water affects all life processes of the human body. Thanks to water, many metabolic reactions take place in the body, which provide a continuous process of decay and regeneration of living tissues.

Almost all chemical, physiological and colloidal processes in the human body take place in aqueous solutions or together with water. In a liquid aqueous medium, the processes of digestion and assimilation of food in the stomach and intestines, the synthesis of living material in the cells of the body take place. Together with water, harmful substances or metabolic products are excreted from the body. In case of untimely withdrawal of these products from the body, a person can get severe poisoning and even die. Water also plays an important role in the thermoregulation of the body.

Here are some more examples of the benefits of water:

Water makes you slim . Often people tend to confuse the feeling of hunger with the feeling of thirst. Therefore, at the first sign of hunger, drink water first. This will help you feel more full. Drink a glass of water before every meal. The feeling of satiety will come faster, and therefore you will eat less food and replenish your body with water.

Water not only suppresses the feeling of hunger, but also activates the metabolism. The colder the water, the more the metabolism is accelerated, because. to warm water, the body must work, while burning calories.

Water makes you stronger . If you feel low energy, drink water and it will restore your strength. When dehydrated, you feel tired. The right amount of water will help your heart to pump blood and your blood to carry oxygen and other nutrients to your cells.

Water reduces voltage . Water makes up approximately 70% to 80% of the volume of the human brain. If you are dehydrated, then your body and mind are stressed. To keep stress low, keep a glass of water on your desk or carry a water bottle with you, and sip water regularly.

Water improves muscle tone . Drinking water helps to avoid muscle spasms and “lubricates” the joints of our body. With a lack of water, the workout will take longer and be more intense to achieve the desired result.

Water improves digestion . Fiber together with water play a very important role for good digestion. Water helps dissolve waste particles and facilitates their transfer to the digestive tract. When you become dehydrated, your body absorbs all the water and the process of waste transfer becomes more difficult.

Thus, water is essential for almost every function of the body, and drinking water is a healthy and easy thing to do for the body.

How much water does a person need?

According to the Food Pyramid prepared by the Ministry of Health, 8 glasses of water per day is the vital amount of water needed for cells that perform extremely important physiological functions. To calculate the individual amount of water, you can use a simple formula: for every centimeter of growth, 10 ml of water is required. So, if your height is 1.75 m, then you need to drink about 1.75 liters of water per day. The amount of water you need also depends on your age, climate, your general health, diet, and level of physical activity. If you exercise or sweat a lot, you will need more water. Do not be afraid that there will be too much water. In case of excessive water consumption, the body of a healthy person will safely remove excess water.

The lack of even a small amount of water in the body affects our well-being: blood flows more slowly, oxygen supply to cells decreases, general physical condition worsens – concentration of attention is disturbed, irritability appears, headache, memory begins to change, reaction slows down. If there is a shortage of at least 1% of water in the body, there is a danger to the cardiovascular, respiratory systems, and if about 15% of water is lost, the body can be poisoned by the products of its metabolism. With the loss of 6-8% of its mass due to lack of water, the metabolism in the human body is disturbed, oxidation processes slow down, blood viscosity increases, the temperature rises, the pulse quickens, the skin turns red, muscles and the whole body flake, dizzy. With the loss of 10% of water, irreversible pathological processes begin: the skin cracks, eyeballs tumble in, vision is impaired, convulsions in the throat begin, anuria develops (the kidneys stop excreting urine), the mind becomes cloudy. With the loss of 21% of water, a person dies. The lack of water for a person is much more dangerous than food: a person can live up to 40 days without food, and only about 8 days without water.

The human body does not have water reserves to use if it loses a lot of water, so we must replace the lost amount of water every day. Together with drinking water, we get about half of the daily requirement of essential minerals.

Is it necessary to drink water only when you feel thirsty?

You need to drink water earlier, before you feel thirsty. it indicates a lack of approximately one liter of water in the body. Dehydration can cause serious physiological reactions such as urinary tract infections and constipation, fatigue, headaches and migraines. For example, if you work in a hot environment or have a headache, drink two glasses of water. If the headache is due to dehydration, it should go away within an hour. Dehydration can also affect mental performance. According to studies, the ability to concentrate on math problems in children deteriorated when their body was dehydrated from 1% to 2%, although this figure is not enough even for the appearance of a feeling of thirst. Despite the fact that we get water along with various food products (the mass of vegetables and fruits accounts for about 90% water, bread – 40%, meat – 45-65%), this amount is not enough to meet the needs of the body. Therefore, you need to drink water even in the absence of thirst.

Can you quench your thirst with tap water?

The quality of tap water in our country is very good. Lithuania is the only one of the Baltic and European countries that uses exclusively underground (ground) water for public water supply. Groundwater quality is better than surface water because groundwater is better protected from microbiological and chemical contamination, i.e. environmental pollution does not have a significant negative impact on them. In addition, the quality of water is constantly monitored and monitored. Water is a national treasure and wealth given to Lithuania by nature itself, as well as a huge advantage in relation to other countries, since they most often use purified and chemically treated surface water of rivers or lakes. Even a developed country like the United States supplies its citizens with water that is 80% chemically treated surface water.

Do you have your own wellness formula?

Drink a glass of water after reading this interview. And share it so your friends can do the same. Let it become a habit that will help keep you happy and healthy.

What kind of water is good for the body?

All living organisms need water. Scientists and doctors have long found out that people are 70% water. That is why it is very important that the fluid balance is normal. At present, there is no need to fight for water and extract it in different ways, as it was in ancient times. You just need to place an order for water from a trustworthy manufacturer, for example: https://dostavka-vodu.ru. In the old days, things happened a little differently. In this article, we will talk about the benefits of water and tell you how to use it so that it does not harm your health. But first things first.

Water. What you need to know about her

Scientists conducted research and found that without food people can live 3-7 days, sometimes 8 days. But this test is not for everyone. According to statistics, people spend about 65 tons of water for drinking, as well as for preparing all kinds of different dishes and household needs. It is enough to look at the numbers to understand how important water is. Blood contains 80%, and brain cells – 75% water. There is it in the joints – 24%. For some, this may seem strange, but 0.2% of water is also present in the dental tissue. This is why it is so important for people to drink enough water. It is necessary to saturate the body with liquid and substances that can be beneficial. Juices, soda, energy drinks, tea and coffee should be limited. They contribute to dehydration of the body. If the percentages are not clear to you, let’s talk about what dehydration leads to.

Consequences of lack of water

Do not think that dehydration is not dangerous. Example: if you take a peach, pear or apple and put it under the scorching rays of the sun, the fruit will lose moisture and wrinkle. The same thing happens with the human body. Let’s talk about dehydration. If the water-salt balance is disturbed, the likelihood of kidney stones, as well as in the urinary tract, increases significantly. The viscosity of the blood increases significantly. This causes the joints to weaken.

There are pathologies of the heart and blood vessels. Significantly increases the risk of strokes, heart attacks, varicose veins and blood clots. If the body does not have enough water, enzymes are released very slowly. This is fraught with the fact that it becomes much more difficult to process food. The stomach will not be able to work fully. Food will remain in the stomach for a long time. In such a situation, constipation will certainly occur, and chronic. Water helps to reduce the concentration of gastric juice. If it is not enough, acidity rises. This leads to the development of ulcers and gastritis.

Lack of water is detrimental to the skin. This organ receives moisture last. This happens when it has already been delivered to the rest of the body. The skin loses elasticity, becomes thinner, becomes yellowish-gray. It looks like a person is aging prematurely. Lack of water leads to the fact that the body cannot cleanse itself at the desired rate. In the heat, even slight dehydration is fraught with sunstroke.

Lack of moisture leads to brittleness and thinness of hair and nails. All these phenomena are detrimental to the human body. A healthy person who weighs about 60 kg should drink 2.5 liters of water daily. Doctors do not recommend drinking less than one and a half liters of water in cool weather, and two liters of water in hot weather. Only liquid maintains the temperature balance in the body. At the same time, integuments, systems and organs function normally. Now let’s talk about the balance of salts and water, as well as how it affects a person’s well-being.

Benefits of water

Scientists studied how liquid affects the human body. They drew very clear conclusions. They realized that water should be drunk regularly. This helps to reduce body weight, since water contains a minimum of calories. Moisture prevents fat from accumulating in the body. If you drink a glass of water before a meal, this will lead to a significant decrease in appetite. This will ensure that a person receives fewer calories and will not get fat. This approach makes it possible not to confuse thirst with hunger. It is possible to refuse unnecessary meals that can harm the body.

The work of blood vessels and heart muscles will improve. The circulatory system works properly only thanks to water. People who follow all the basic rules for drinking water significantly reduce the risk of a heart attack. The cells are supplied with much-needed energy. If there is not enough water in the body, there is a lack of resources that give energy. There is a feeling of fatigue and muscle weakness.

Blood viscosity increases. It begins to move through the vessels very slowly and with significant effort. Blood very little and reluctantly saturates the cells and blood vessels with oxygen. This is fraught with the fact that many tissues and organs begin to work incorrectly. The pain syndrome disappears. It occurs when the blood is excessively viscous. Not enough oxygen is supplied to the brain. This leads to the fact that the vessels narrow, blood circulation worsens. This causes a lot of pressure to be felt in the head area. In order to remove it, it is not necessary to take pills. In order for the head to stop hurting, you need to drink several glasses of water.

Skin condition improves. Pure water gives it softness, moisturizes well. It is necessary to maintain the necessary balance of water and salts in the body. This is much better than wasting energy and money on cosmetology.

The work of the digestive organs will improve. Scientists have calculated that for the processing of food that enters the body, the stomach needs 8 liters of water per day. Waste that the gastrointestinal tract has not processed is also excreted through water. Clear water maintains normal stomach acidity. That is why it is highly likely that a person will not get an ulcer and gastritis.

The body begins to cleanse itself. The excretory system cannot function normally without water. If its quantity is sufficient, harmful compounds and toxins are promptly removed from the body.

The risk of cancer is reduced. Everyone knows that cancerous tumors are formed from normal cells. If there is not enough water in some parts of the body, stagnant areas are created. The environment, which is 87% toxic, promotes cell mutation. Malignant tumors appear precisely from them. Experiments were carried out. They showed that those people who do not limit their water intake, the likelihood of developing cancer is reduced by 45%.

Manages to lead an active life. Physical activity, in particular sports, is important. This contributes to fluid loss. Only water can compensate. Be sure to drink before and after training.

Water is very important for human life and health. It is only important to choose it correctly.

What kind of water to drink

Very often consumers do not look at the characteristics, manufacturer and components. According to surveys, people usually buy water from familiar brands. They also choose containers that are suitable in volume. For training – 1 liter, for walking – 0.5 liters. Price is an important criterion for many. Everyone is sure that water is the same everywhere, so is it worth overpaying for it. Often consumers choose water based on its appearance. Marketers did the right thing by paying attention to packaging design. For people, this is of great importance. All approaches are wrong. People who are not familiar with what the product consists of cannot understand whether it is harmful or useful. That is why it is worth studying the criteria for determining water quality. It should be:

Natural. Water is extracted in an ecologically clean region from the bowels of the earth.

Moderate mineral content. A person does not need a daily influx of minerals in large quantities.

No additives of synthetic origin. A number of manufacturers strictly adhere to these standards. They add so many chemicals to the water that they can not harm health.

Gentle cleaning: osmosis. This filtration allows all useful substances to be preserved. At the same time, harmful synthetic and natural compounds disappear.

If all the characteristics that we have indicated above are indicated on the water package, you can be sure of excellent water quality. But there are very few such products on the domestic market. A number of manufacturers meet these requirements.

Water. What happens and what effect it has on our health

Each species is used for certain needs. Consumers may recommend a liquid with certain properties. It is worth talking about this in more detail.

City water supply

Each house is in charge of a management company. She makes sure to contact water suppliers to ensure the building’s water supply. The MC is obliged to check the quality of this component. Water must pass through filters. Chlorine is added to eliminate harmful bacteria. In its raw form, such water cannot be drunk. Do not think that a completely harmless liquid is pouring from the tap, which comes directly from the well. If there are no cartridges or filters in the kitchen, you can purify the water in a different way. To do this, it is boiled or defended. It is possible to use purification filters, the origin of which is natural. It is important to defend the water for two hours. Then you can use only the top layer. But it is important to understand that this cleansing does not help get rid of harmful bacteria and toxins.

Bottled

Water treatment is on a large scale. Initially, it is a common tap liquid. Then it goes through a multi-stage cleaning. Then it is poured into bottles of different volumes – from 0.5 to 19 liters.

According to universal standards, water falls into two categories. The first one should include the water, which is produced in reservoirs that are not far from the surface of the earth. It is purified from impurities, microorganisms and harmful substances. The highest category includes water, which is produced in artesian wells. Its processing is carried out very carefully. This allows you to save all the necessary microorganisms. The destruction of bacteria occurs under the influence of UV rays. Not all bottled water is healthy. There are unscrupulous manufacturers on the market today. They try to save money on cleaning. That’s why when buying water, you need to study the reviews. You should also, if possible, test the liquid in the laboratory.

Spring

When water passes through the soil, it is saturated with various useful substances. At the same time, it is freed from harmful substances and bacteria. This water can be consumed. It is only important to take into account certain properties of the soil in a particular region.

Mineral

There are a lot of trace elements and salts in this water. It is capable of being useful, since its production comes from the bowels. There are several categories of water, taking into account the salt composition: dining room – 1 gram of salts, medical dining room – from 1 to 8 g of salts, therapeutic – 8 g of salts per liter of water. These types are used in certain cases. Doctors advise healing water to those patients who are undergoing a course of recovery. Such procedures are extremely useful.

Distilled

Water passes through a special purification system. It does not contain useful and harmful substances. It is allowed to drink. It cannot benefit or harm.

Thalaya

Today there is a lot of writing on the Internet that water from glaciers and snow is extremely useful. Scientists believe that it helps to speed up the metabolism in the human body, as well as reduce bad cholesterol. It is quite possible. But water purification must necessarily take place not at home, but at the factory. Only in this case it will bring undoubted benefits to the body.