Water is a very crucial part of the body and is required for the normal functionality. There are a many benefits of drinking water. I will try to discuss some of these benefits of drinking water daily on your body and how much water is required for you to drink in a day in this article.
Role of water in the body:
Out of the 100%, the 60% of the mass of our body is made up of water. So, it is considered as the major building block of our body. It is also involved in a variety of functions in the body such as eliminating waste products, transporting nutrients, temperature regulation etc. Deficiency of water can also lead to several health problems in the body.
Benefits of drinking water:
The benefits of drinking water sufficient for the day are:
Benefits of drinking water on Energy:
Water is very important to stay energized beacuse it maintains the energy level in the body. It maintains the energy level such that if the body does not get enough water in a day it can result in fatigue, tiredness. By drinking enough water throughout the day you can stay alert and not feel tired.
Benefits of drinking water on Weight loss:
No weight loss journey can be completed without water. If you want to lose weight, then drinking water is very useful in your journey. It increases the feeling of fullness and thus reduces the chances of overeating. Another benefit of drinking water in weight loss is that it has zero calories. So, you can drink a lot of water and still not get fat because the calories are the reason for weight gain and water has none.
Benefits of drinking water on Skin:
Getting enough water per day is essential for your skin health. Because water acts as a moisturizer thus it hydrates the skin from inside and protects the skin from getting dry. It also helps o reduce the fine lines and wrinkles appearing on the skin. Water also eliminates the toxin materials present on the skin which can cause problems to the skin.
Benefits of drinking water on Digestion:
Water is involved in the digestion of the food we eat. It also helps in the elimination of waste materials from the body and prevent constipation. Taking in enough water for the day can help your digestive system to work smoothly and promotes the GI health.
Benefits of drinking water on Cognitive function:
Water also has an impact on the cognitive function. Dehydration can have a negative impact on your mood, memory and concentration. By drinking enough water throughout the day, you can enhance cognitive ability, boost productivity and also improve mental health.
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How much water should I drink a day?
The benefits of drinking water are immense but the answer to the question how much water I should drink a day has no proper answer that can fit for everyone. However, the amount of intake of water should be atleast 8 cups which is approximately equal to 2 liters. The individual need of water can vary from person to person due to a variety of reasons. Thirst is the indication that your body needs water. Additionally, there are a lot of factors that can change the need of water in a person . These factors include physical activity, pregnancy, breastfeeding etc.
Some main factors that influence the water intake are:
- Age: Young individuals have lower requirement of water per in comparison to the adult people.
- Sex: The water requirement of males per day is usually high as compared to females.
- Body weight: The amount of water required per day is usually proportional to weight as well such that higher the weight higher the requirement of water.
- Activity level: Due to the vigorous activity, sweating increase thus increasing the fluid loss. So, higher water intake is required in individuals having physical activity such as : exercises
- Climate: Hot climate also increases sweating and thus more water is needed.
Water intake for physical activity:
When you indulge in physical activities, it causes excessive sweating which results in fluid loss from the body. Therefore, to compensate this fluid loss, it is crucial to increase water intake. It is usually suggested that for every 15-20 mins of exercise aim to drink 8 ounces of water. You should keep drinking water throughout the workout so that your body can stay hydrated.
Signs of dehydration:
Dehydration is a term used when fluid loss from the body is greater than the fluid intake in the body. You can face some serious negative effects on your body if you stay dehydrated for a long time. Some common signs of dehydration are:
- Dry mouth and increased thirst.
- Dark colored urine.
- Fatigue and tiredness.
- Dry skin.
- Decreased urine output.
Tips to increase water intake:
Apply these following tips daily if you want to benefit of drinking water every day.
Carrying a water bottle: Carry a bottle of water everywhere you go. Because it will remind you to drink water whenever you see it. It is a very simple yet a very effective method that can help increase the water intake.
Include fruits and herbs in water: Infuse the slices of fruits like lemon, lime or cucumber in your water to give flavour to it. Herbs like mint or basil can also give your water a better taste. These fruits and vegetable not only give your water a better taste but also provide extra nutrients in the water.
Set reminders: Set alarms on your phone at regular intervals or you can use different apps that will notify you to drink water at a regular intervals. These reminders will help you to stay hydrated and will help you to not forget intaking water throughout the day.
Consume hydrating foods: Foods such as watermelon, strawberries etc have high water content in them. So, by including these in your daily diet can help to keep your body hydrated.
By following these simple tips you increase daily intake of water and can get the benefits of drinking water.
1. How does water intake vary for different individuals?
Different people have different reuirement for drinking water throughout the day. It is because of the factors like age, weight, sex and activity level.
2. Is it necessary to drink 8 glasses of water per day?
Yes, according to guidelines 8 glasses per day is usually necessary but the actual need of water vary from person to person due to the other factors age, weight etc.
3. Should I drink water even if I don’t feel thirsty?
It is important to maintain the water at normal level. So, even if you are not feeling thirsty, you should fulfil the normal requirement of the body.
4. How can I monitor hydration level?
Monitoring the color of urine is very good indicator of your hydration level. Dark colored urine indicates that the body’s hydration level is low so more water intake is required.
5. Are there risks associated with excessive water intake?
When you drink excess amount of water in the body, it disturbs the normal fluid electrolyte-balance of the body.
Hi, I’m Affan lateef , a pharmacist by profession. I have a degree in pharmacy and over 5 years of experience helping people achieve their health goals. I write about various topics like health, artificial intelligence in health, mental health, diet and weight loss. Follow me here on these platforms given below.