Drinking water has numerous benefits. Water is crucial for many bodily functions, such as lubricating the joints, delivering oxygen throughout the body, preventing kidney damage, and more.
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Perhaps it is the ubiquitous nature of water that means drinking enough each day is not at the top of many people’s lists of priorities.
To function properly, all the cells and organs of the body need water.
Here are some reasons our body needs water:
1. It lubricates the joints
Cartilage, found in joints and the disks of the spine, contains around
2. It forms saliva and mucus
Saliva helps us digest our food and keeps the mouth, nose, and eyes moist. This prevents friction and damage. Drinking water also keeps the mouth clean. Consumed instead of sweetened beverages, it can also reduce tooth decay.
3. It delivers oxygen throughout the body
Blood is more than
4. It boosts skin health
Water intake is
5. It cushions the brain, spinal cord, and other sensitive tissues
Dehydration can affect brain structure and function. It is also
6. It regulates body temperature
Water that is stored in the middle layers of the skin
Some scientists have suggested that when there is too little water in the body, heat storage increases and the individual is less able to tolerate heat strain.
Having a lot of water in the body may reduce physical strain if heat stress occurs during exercise. However, more research is needed into these effects.
7. The digestive system depends on it
The bowel needs water to work properly. Dehydration can lead to digestive problems, constipation, and an overly acidic stomach. This increases the risk of heartburn and stomach ulcers.
8. It flushes body waste
Water is needed in the processes of sweating and the removal of urine and feces.
9. It helps maintain blood pressure
Dehydration can cause blood to become thicker, which is
10. The airways need it
When dehydrated, airways are restricted by the body in an effort to minimize water loss. This can worsen asthma and allergies.
11. It makes minerals and nutrients accessible
These dissolve in water, which makes it possible for them to reach different parts of the body.
12. It prevents kidney damage
The kidneys regulate fluid in the body. Insufficient water can lead to kidney stones and other problems.
13. It boosts performance during exercise
Some scientists have proposed that consuming more water might enhance performance during strenuous activity.
More research is needed to confirm this, but one review found that dehydration reduces performance in activities lasting longer than 30 minutes.
14. Weight loss
Water may also help with weight loss if it is consumed instead of sweetened juices and sodas. “Preloading” with water before meals
15. It reduces the chance of a hangover
When partying, still water with ice and lemon alternated with alcoholic drinks can help prevent overconsumption of alcohol.
A person should avoid alternating between alcohol and carbonated drinks, as these drinks can speed up the absorption of alcohol into the body.
Some of the water required by the body is obtained through foods with a high water content, such as oranges, watermelon, and spinach, but most come through drinking water and other beverages.
During everyday functioning, water is lost by the body, and this needs to be replaced. We notice that we lose water through activities such as sweating and urination, but water is lost even when breathing.
Drinking water, whether from a tap or a bottle, is the best source of fluid for the body.
Milk and juices are also good sources of fluid, but beverages containing alcohol and caffeine, such as soft drinks, coffee, and beer, are not ideal because they often contain empty calories. Drinking water instead of soda
It was previously thought that caffeinated beverages had diuretic properties, meaning that they cause the body to release water. However,
The amount of water needed each day varies from person to person, depending on age, sex, activity levels, and so on.
There is no fixed amount of water that must be consumed daily, but there is general agreement on what a healthy fluid intake is.
According to the Academy of Nutrition and Dietetics, the average recommended daily intake of water from both food and drink is:
- 11.5 cups per day for women
- 15.5. cups per day for men
- 5-11 cups for children, depending on their age
Fresh fruits and vegetables and all nonalcoholic fluids count toward this, and usually account for 20% of a person’s daily water intake.
Times when it is most important to drink plenty of water include:
Do we drink enough water?
According to the
This equates to just under 3 cups and 5.5 cups respectively. This is 10 cups less than is recommended for men, 11 less than is recommended for women, and at least 2 less than is recommended for children.
They found that water intake was significantly lower in the following people:
- younger children
- non-Hispanic Black children or Hispanic children, compared to non-Hispanic White children.
- youth in lower-income households
- youth whose head of household had less than a high school education
- those with underweight or normal weight, compared to those with obesity
- older adults
- non-Hispanic Black adults, compared to non-Hispanic White adults
- adults with lower income and less education
- adults without obesity
What are the benefits of drinking a lot of water?
There are various benefits to drinking lots of water, including:
- it lubricates the joints
- it prevents kidney damage
- it helps with cognition and reasoning
- it helps with weight loss
How many liters of water should a person drink in a day?
How many liters of water a person should drink in a day will vary according to factors such as age, sex, and activity levels.
According to the Academy of Nutrition and Dietetics, the average recommended daily intake of water from both food and drink is:
- 11.5 cups per day for women
- 15.5. cups per day for men
- 5-11 cups for children, depending on their age
This equates to 2.7 liters for women, 3.6 liters for men, and a minimum of 1 liter for children.
Is 4 liters of water a day too much?
Whilst rare, it is possible to drink too much water. This is known as water intoxication.
A 2021 study suggests that the median intake of water needed for water intoxication is 5.3 liters over four hours. However, this is an average and may not be an accurate threshold for everyone.
Generally speaking, women should aim to drink 2.7 liters a day, men should aim for 3.6 liters, and children should drink a minimum of 1 liter.
Drinking water has many benefits for overall health and impacts various bodily functions.
These include lubricating joints, regulating body temperature by aiding sweating, assisting in digestion, flushing out waste, supporting open airways, and aiding weight loss.
To stay hydrated, adult females should aim for 11.5 cups of water a day, while males should aim for 15.5 cups of water daily, and children need 5 to 11 cups depending on their age. Increased intake may be necessary during illness, heat, or intense physical activity.
Current water intake in the US falls short of these recommendations, particularly among certain demographic groups.