Water is a transparent and nearly colorless chemical substance that is the main constituent of Earth’s streams, lakes, and oceans, and the fluids of most living organisms. Safe drinking water is essential to humans and other lifeforms even though it provides no calories or organic nutrients. When we consider about human body; In adult men, about 60% of their bodies are water. However, fat tissue does not have as much water as lean tissue. In adult women, fat makes up more of the body than men, so they have about 55% of their bodies made of water. It is very essential to consume water in order to stay alive. Drinking enough H2O maintains the body’s fluid balance, which helps transport nutrients in the body, regulate body temperature, digest food, and more. You can get water from everything that you eat or drink. In order to stay hydrated, you need to just have enough plain water. It is important to replenish the body with water from time to time because it keeps losing this powerful liquid throughout the day while breathing, perspiring and urinating. The lost water must be replaced through food and drink.
Importance of drinking water everyday
1. Water Helps to Maximize Physical Performance
If we do not stay hydrated, physical performance can suffer. This is particularly important during intense exercise or high heat. Dehydration can have a noticeable effect if you lose as little as 2% of your body’s water content. However, it is not uncommon for athletes to lose up to 6-10% of their water weight via sweat. This can lead to altered body temperature control, reduced motivation, increased fatigue and make exercise feel much more difficult, both physically and mentally. Optimal hydration has been shown to prevent this from happening, and may even reduce the oxidative stress that occurs during high intensity exercise. This is not surprising when you consider that muscle is about 80% water. So, if you exercise intensely and tend to sweat, then staying hydrated can help you perform at your absolute best.Since your brain is mostly water, drinking it helps you think, focus and concentrate better and be more alert. As an added bonus, your energy levels are also boosted.
2. Water improves circulation
If you are dehydrated, blood circulation in your body may alter because of the thickening of the blood. Poor blood circulation may lead to bouts of headache and extreme fatigue. So, the more water you sip the better your blood circulation will be. High consumption of saturated fats can lead to increased levels of cholesterol, which can damage the blood vessels and cause them to lose the elasticity which they should maintain. Blood should flow through all of your arteries without any impediments. If this is not the case, the di
rect consequence is the occurrence of circulatory problems. There are many kinds of food which can help us to avoid such situations: spinach, celery, bananas, chocolate, fish, and citrus fruits are just some of the foods which promote good circulation.
Water can be used in various ways to contribute to the well-being of our blood vessels. Having a bottle of mineral water on hand can help to keep your body hydrated and healthy. At the same time, water can be very useful for the practice of hydrotherapy, which is a massage technique involving strong jets of alternating hot and cold water. This immediately activates blood circulation thanks to the constant stimuli produced by the treatment and it can be done around mid-day without any problems.
3. Water regulates body temperature
Through sweating, water prevents overheating when the outside temperature is very high. Sweating is our main mechanism for thermoregulation: in fact, the evaporation of sweat entails a loss of calories in the form of heat. This released energy enables a decrease of our internal temperature, which, without this mechanism, would rise during hot weather and fever. To maintain stable temperature, it is necessary to sweat and particularly, to allow sweat to evaporate. It helps regulate body temperature, which is why your instructor tells you to drink water before, during and after some sort of physical activity. Water gets lost during a physical activity because of heavy breathing and perspiration. This loss of water must be replaced to ensure that the temperature of the body does not dip. Keeping hydrated helps you perform better and also ensures that you are in good health. If you are not hydrated, you tend to be prone to heat exhaustion. Water helps to cool the body in hot weather and insulates it in colder weather.
4. Water eliminates toxins
It flushes toxins and waste from the body and transports nutrients to where they are needed. Without water the contents of your colon can dry out and get stuck, eventually causing constipation. Water is a natural lubricant that softens stool and promotes evacuation of the bowels. Our kidney system is unique in its filtering capabilities and totally dependent upon water in order for it to work. The kidneys remove waste products from the blood, eliminate toxic substances in the urine, and receive water-soluble toxins from the liver for processing. They filter voluminous amounts of blood each day and in doing so maintain the body’s water balance and excrete toxins and excess fluid through the bladder. Daily fluid intake is essential for our bodies to function efficiently.Those who suffer from kidney diseases such as kidney stones can benefit from drinking 8 glasses of water every day.
5. Hydration has a major impact on Energy Levels and Brain Function
Your brain is strongly influenced by hydration status. Studies show that even mild dehydration (1-3% of body weight) can impair many aspects of brain function. In a study of young women, fluid loss of 1.36% after exercise impaired both mood and concentration, and increased the frequency of headaches. Another similar study, this time in young men, showed that fluid loss of 1.59% was detrimental to working memory and increased feelings of anxiety and fatigue. A 1-3% fluid loss equals about 1.5-4.5 lbs (0.5-2 kg) of body weight loss for a 150 lbs (68 kg) person. This can easily occur through normal daily activities, let alone during exercise or high heat. Many other studies, ranging from children to the elderly, have shown that mild dehydration can impair mood, memory and brain performance.
6. Drinking water relieves from constipation
Constipation is a common problem, characterized by infrequent bowel movements and difficulty passing stool. Increasing fluid intake is often recommended as a part of the treatment protocol, and there is some evidence to back this up. Low water consumption appears to be a risk factor for constipation in both young and elderly individuals. Carbonated water shows particularly promising results for constipation relief, although the reason is not entirely understood. Dehydration is one of the most common causes of chronic constipation. The food you eat makes its way from your stomach to the large intestine, or colon. If you don’t have enough water in your body already, the large intestine soaks up water from your food waste. This makes you have hard stools that are difficult to pass.
You get dehydrated when your body gets rid of more fluids — usually through sweating or going to the bathroom more than normal — than it takes in. Drinking too little water during exercise, hot weather, or daily activities can also cause your body to use up its stored water. Extra fluids help keep the stool soft and easy to pass, but drinking more liquids does not cure constipation.
7. Water improves the skin health
Just like the other organs of our body, skin is also made of several cells. Skin cells like any other organ cells require water to function properly. Some of the benefits of water to the skin include:
1. Water is essential to maintain the optimum skin moisture and deliver essential nutrients to the skin cells. It replenishes the skin tissue and increases its elasticity. This helps delay the appearance of signs of ageing like wrinkles and fine lines.
2. It is a perfect replacement for your expensive anti-ageing treatments. It keeps the skin well hydrated and glistening, thereby, enhancing the complexion.For soft and supple skin, drinking an adequate amount of water is more important than applying topical creams.
3. Drinking enough water combats skin disorders like psoriasis, wrinkles and eczema. It also increases the metabolic rate and improves digestive system to flush out toxins from the body. This in turn gives you a healthy and glowing skin.
4. A nice cold shower and a relaxing bath calm the nerves and reduce the stress related damage to the skin. Soak your entire body in cold water for 2 to 3 minutes to rejuvenate the skin. Long exposure of the skin to water can strip off the natural oils, so don’t stretch your bathing or shower duration.
5. Cold water bath eliminates redness of the skin and sets the skin for better makeup application. After opening the pores by washing them with warm water, you can seal them by splashing with cold water. Cold water tightens the pores and prevents them from getting clogged. It reduces the appearance of acne.
7. In earlier times, people in Eastern Europe would visit bathhouses to detoxify and tighten the skin. The process involves a steam-room session, followed by a cool water plunge to tighten the skin.
- To do water therapy at home, soak a washcloth in steaming hot water, and then lay it on your face.
- For the “plunge”, splash your face with cold water for around 15 times. This therapy invigorates and tightens the skin.
8. Benefits of water for your hair
1. Cold water rinse leaves the hair glossy and shiny. The cold temperature constricts the hair cuticles to make the strands smoother and more reflective. It also prevents dirt from accumulating on the scalp and makes hair stronger.
2. The nutrient-rich ocean water supports marine botanical which repair, cleanse and detangle strands. Ocean water contains red algae and sea lettuce which cleanse the hair without drying. It also strengthens and adds shine to the hair.
3. Soft water shower leaves the hair more manageable because of the presence of low mineral salt and molecules in it. If you get hard water supply at home, then install a water-softening shower filter. This will also prevent the hair color from fading.
4. Chlorinated and salty water can make the hair frizzy. To prevent the damage, rinse your hair just before taking a plunge into the swimming pool. The strands will absorb the clean water so that it does not soak too much of chlorinated water. After the dip, coat your hair with conditioner for the extra protection.
5. Believe it or not, but water is the most natural setting lotion for hair. Each of the strands is made up of hydrogen bonds which separate when the hair is wet. If you style your hair while it’s wet, the hydrogen bond will reform to give a new shape.
- To achieve soft waves, mist your hair with water and separate into four sections.
- Twist each section into a small bun and secure with a pin.
- Blow dry and then unfurl to get soft waves.
Water does not contain any harsh chemicals found in hair styling products which can make your hair dry and damaged.
6. Water is a natural miracle ingredient that supports vitamin consumption and assists in efficient and healthy hair growth. Water makes almost ¼ of the weight of a hair strand, thus, drink two liters of water every day to get gleaming and healthy tresses.
9. Water helps in weight loss
When there is a loss of water, the kidney cannot function at its best making it shed excess burden on the liver. Liver helps to burn off the fat into energy but when it has to do the excess work of the kidney, it cannot burn as much fat into energy as it should, resulting in fat deposit. Take water in good quantity to prevent fat deposit and to keep yourself healthy. So you can say that losing weight is one of the advantages of drinking water.
10. Water helps in fighting hypertension
High blood pressure can put you at risk of suffering from heart diseases and stroke. One of the easiest ways of regulating high blood pressure is by drinking water. Why? It’s because when you are dehydrated or don’t drink enough water, your body tries to secure the fluid supply by retaining sodium.
At the same time, dehydration forces your body to close down some capillary beds thus making a big pressure onto capillaries and arteries. As a result, your blood pressure increases. Ideally, to relieve high blood pressure with the Japanese water therapy, you should drink 4 glasses of water for 30 days.
11. Water cures diabetes
Drinking water is extremely beneficial to reduce the impact of sugar in a diabetic diet. Benefits of water for diabetes have been proven by study that included 3615 men and women with normal blood sugar levels at the beginning of the study. People who drank 34 oz of water a day have been linked with 21% reduced risk of getting diabetes.The lead researcher was Ronan Roussel, MD, PhD, professor of medicine at the Hospital Bichat in Paris and the results of research were revealed at the annual meeting of the American Diabetes Association in 2011. Roussel also added that insufficient intake of water can influence susceptibility to diabetes. To relieve symptoms of diabetes with Japanese water therapy, you should drink water on an empty stomach for 30 days.
12. Water treats heart diseases
Heart pain or angina is a sign of a water shortage in the lung/heart axis. This is why doctors advise patients to increase* the water intake in these cases. Furthermore, lack of water in the body is linked with high blood pressure which increases risk of heart diseases and stroke. According to Jason Batson, MD, a sports medicine physician with Lowcountry Spine & Sport if your body is well-hydrated, your heart doesn’t have to work too hard to pump up the blood. With the lack of the liquid in your body your heart tries to make up for it. It starts working extra hard all of which increases heart disease risk. Therapy for heart disease is just as same as therapy for blood pressure. You should drink water the first thing in the morning for 30 days.
13. Water helps to prevent hangovers
A hangover refers to the unpleasant symptoms experienced after drinking alcohol. Alcohol is a diuretic, so it makes you lose more water than you take in. This can lead to dehydration. Although dehydration is not the main cause of hangovers, it can cause symptoms like thirst, fatigue, headache and dry mouth. A good way to reduce hangovers is to drink a glass of water between drinks, and to have at least one big glass of water before going to bed.
14. Water treats throat infections
When it comes to throat infections, dehydration can make irritate your throat even more and result with uncomfortable sensation. Drinking water is recommended as an ideal way of “clearing” out your throat, easing irritation, and relieving pain that you experience while you talk or swallow.
Sore throat is caused by post-nasal drip and drinking water has three major benefits:
- Hydrates your entire body.
- Helps keep post-nasal drip from building up.
- Keeps the irritated linings of your throat coated with moisture.
15. Water helps in gastritis and bloating
Gastritis is defined as an inflammation of the lining of your stomach. It is usually a sign of some infection and indicated by nausea, vomiting, feeling of fullness in upper body after eating. Water lowers acidity of your stomach acid. Furthermore, increase in the stomach acid is strongly associated with dehydration. Water, basically, passes through your organism and drains the bacteria thus preventing infections and inflammations.
According to the Institute of Medicine, men should consume about 13 cups of water a day while women should consume about 9 cups a day. However, how much water a person needs to drink depends on his or her size and activity level. Drinking too much water can lead to a rare condition called Hyponatremia. Athletes, elderly people, and patients of heart disease and cirrhosis are at risk. Coffee, cola, alcohol and tea should not be considered as water substitutes. Moreover, coffee is diuretic, so excess of it can worsen the water balance in the body. Hope this article was useful and informative. Keeping in mind the importance of hydration we will be able to adopt a better lifestyle for living healthy.