Water makes up 60-75% of human body weight and is involved in many important functions. A loss of just 4% of total body water leads to dehydration, and a loss of 15% can be fatal.
Likewise, a person could survive a month without food but wouldn’t survive 3 days without water. This crucial dependence on water broadly governs all our life forms. Read on to learn more ways water can help improve your well-being and why it so necessary for our organism.
Helping deliver oxygen throughout the body
Blood is more than 90% water, and blood carries oxygen and nutrients to different parts of the body. Reaching your daily water intake improves your circulation and have a positive impact on your overall health.
Regulates body temperature
Water is stored in the middle layers of the skin. Staying hydrated is crucial to maintaining your body temperature. Your body loses water through sweat during physical activity and in hot environments. As it evaporates, it cools the body. 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.
Can help control calories and weight loss
Water may help with weight loss if it is consumed instead of sweetened juices and sodas. Drinking water before meals can help prevent overeating by creating a sense of fullness. People who dieters have been drinking lots of water as a weight-loss strategy. While water doesn’t have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help. Food with high water content tends to look larger, its higher volume requires more chewing, and it is absorbed more slowly by the body, which helps you feel full. Fruits, vegetables, broth-based soups, oatmeal, and beans are water-rich foods.
Keeps skin bright and healthy
Your skin contains plenty of water. Water functions as a protective barrier to prevent excess fluid loss help keep your skin hydrated and may promote collagen production. But don’t expect over-hydration to erase wrinkles or fine lines.
Boosts our energy
Water drinking may activate your metabolism. A boost in metabolism has been associated with a positive impact on an energy level. One study found that drinking 500 milliliters of water boosted the metabolic rate by 30 percent in both men and women.
Prevents kidney damage
Body fluids transport waste products in and out of cells. The main toxin in the body is blood urea nitrogen, a water-soluble waste that can pass through the kidneys to be excreted in the urine. The kidney’s main job is cleansing, helping regulate fluid in the body, and ridding your body of toxins as long as your intake of fluids is adequate. When you’re getting enough fluids, urine flows freely, is light in color, and free of odor. When your body is not getting enough fluids, urine concentration, color, and odor increase because the kidneys trap extra fluid for bodily functions and insufficient water can lead to kidney stones and other problems.
How much should you drink water?
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.
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.
If you think you need to be drinking more, here are some tips to increase your fluid intake and reap the benefits of water:
• Have a beverage with every snack and meal.
• Choose beverages you enjoy; you’re likely to drink more liquids if you like the way they taste.
• Eat more fruits and vegetables. Their high water content will add to your hydration. About 20% of our fluid intake comes from foods.
• Keep a bottle of water with you in your car, at your desk, or in your bag.
• Choose beverages that meet your individual needs. If you’re watching calories, go for non-caloric beverages or water.