Water is highly essential for your body as almost 60% of your body weight is water. Drinking enough water benefits your body in numerous ways.
A hydrated body has fewer chances of getting a health problem. Not only that but drinking sufficiently also ensures you drink less of sugary beverages, keeping your weight in control.
Moreover, sufficient supply of water facilitates smooth elimination of toxins and metabolic wastes, giving you a flawless skin.
Table of Contents
- A. How Much Water Should You Drink Per Day
- B. Top 10 Benefits of Drinking Water [Science-Based]
- 1) Brings a Fresh & Younger Look to Your Face
- 2) Prevents Headaches
- 3) Helps Build Muscle Tone
- 4) Supports Weight Loss
- 5) Kicks out Constipation Problem
- 6) Kidneys Work Efficiently Until Your Old Age
- 7) Maintains Electrolytic Balance in Your Body
- 8) Keeps Your Body Functioning Normal, by Resisting External Changes
- 9) Keeps Your Joints Pain Free and Efficiently Moving
- 10) Drinking Water helps in Proper Growth & Development of Your body
A. How Much Water Should You Drink Per Day
According to The Institute Of Medicine (IOM):
- An adult male should drink 3 Ltrs (13 cups) of water per day, and
- An adult female should drink 2.2 Ltrs (9 cups) of water per day.
But, I will say, just listen to your body needs. We are not the same, so can not be the water drinking recommendations. Drink as much water as you are comfortable with.
Also, check out the color of your pee to determine if you are drinking in the right amount. Usually, it should be clear, yellow or pale yellow.
Here’re all the 10 Science-based health benefits of drinking water.
B. Top 10 Benefits of Drinking Water [Science-Based]
1) Brings a Fresh & Younger Look to Your Face
Your skin is 64% water. But when it is dehydrated, your face appears dull, dry, and unhealthy. Deeper fine lines and premature wrinkles appear prominently. This makes you look older than you actually are.
Here’s how drinking more water fixes it:
- Drinking more water rejuvenates your skin by plumping up its skin cells. Moreover, water improves blood circulation.
- Plus, It flushes out toxins and metabolic wastes through sweating & urination. This gives a pimple & acne free glowing skin.
- Water also acts as a barrier to protect your skin from external contaminants, such as pollution, temperature, and bacteria.
ALSO READ: How Drinking More Water Benefits Your Skin
2) Prevents Headaches
Drinking more water relieves stress by lowering the level of cortisol hormone. Cortisol is a stress hormone secreted in a stressed condition, like dehydration.
- Drinking enough water also keeps you more active. Consequently, it improves your focus & concentration and boosts your productivity.
- Water also protects your brain from shock by providing cushioning as around 70% of your brain is water.
- Moreover, hydration eases mostly all types of headaches such as-
- Tension headaches arising due to
- stress overload,
- physical, psychological & emotional issues
- Cluster headaches (coming in groups of one to four per day for a few days or even months)
- Hormonal headaches like migraines
- Sinus headaches caused due to cold or other medical conditions.
- Tension headaches arising due to
3) Helps Build Muscle Tone
Your Muscles Tissues are 75% water.
Here’s how drinking more water supports your work out sessions and helps in muscle-building.
- Drinking enough water reduces muscle cramps and sprains.
- Water also keeps your muscles elastic and prevents stiffness. Moreover, it provides lubrication to your joints, protecting them from excessive wear and tear.
- Furthermore, water assists in energy production by transporting oxygen to your muscles by the blood, which is water-based.
Hence, drinking more water allows you to work out harder for longer to tone up your body.
4) Supports Weight Loss
Water is no magical potion to help you get rid of extra fat in seconds. What it does is, it makes you feel full when taken before meals. As a result of, you eat less, resulting in an increase in the loss of fat due to the escalation of the lipolysis process (breakdown of fats).
-Water, being a solvent without calories, fat, carbohydrate, and sugar is an excellent alternative to daily beverage intake, which helps you to get slimmer, by getting rid of your protruding tummy. Therefore, water assists in losing your weight better than the caffeinated and sugary tea, coffee, alcohol, or cold drinks.
-Further, drinking warm/hot water raises your body temperature, which causes its metabolism rate to rise as well in order to bring your body temperature back to normal i.e. 37° C. This regulation process burns your extra calories and again somewhat helps you in achieving your weight loss goal. Likewise does the drinking of ice cold water but that’s far less effective.
-Moreover, drinking enough water also flushes out toxins, helps get rid of fat-deposits and expands your arteries and veins to improve the blood circulation. This makes your figure slim and provides a bonus of healthy and glowing skin.
5) Kicks out Constipation Problem
-In a water lacking situation, your body tries to maintain hydration by recollecting every possible drop of water. In this process, colon (large intestine) extracts water from the stools leaving it dried up, which is quite hard and painful to pass out. This can even rupture the tissues lining the anus to cause bleeding and infection, which can create a favourable condition for many diseases.
-Adequate fluid and fibre are the real saviours here. Fibre brooms up your colon and the fluid flushes it out of your gastrointestinal tract quite easily without you having to sit in there for hours reading a newspaper.
6) Kidneys Work Efficiently Until Your Old Age
-kidneys are an invaluable blood filtration organ of the human body, a reason why they are often a part of memes wherein one can sell them for iPhone.
Out of the total 190 litres of fluid filtered by kidneys every day, 1-2 litres of fluid is expelled out as urine, whereas the bloodstream recovers remaining 187 litres.
-In a constantly dehydrated body, Blood Urea Nitrogen levels (BUN: a water-soluble waste byproduct from urea formed due to the breakdown of proteins in the Liver) rise. Consequently, such an individual stands at a higher risk for chronic kidney disorders, which often result in kidney failure.
-Kidney failure is accompanied by additional health disorders such as a compromised immune system, anaemia, damage to the central nervous system, and even heart failure.
-Your kidneys are 79% water. Prolonged dehydration inhibits the smooth excretion of salt & mineral wastes, which results in the formation of solid crystals called Kidney stones making life very painful and miserable.
6.1 Do you Know?
- In India, dialysis costs Rs. 12000/month, which approximates $3000 or Rs. 1.4 Lacks/year, whereas in US & UK, it costs $60,000 annually, i.e. around Rs. 41 Lacks/year.
- A Kidney Transplant surgery in India costs $10000 or Rs. 7-9 Lacks and requires great luck in finding a donor’s kidney.
- A Kidney Stone Removal Surgery in India costs around Rs. 1-2 Lacks, while in the US it is a whopping $10,000-$30,000 depending upon the type of removal (surgical or Laser).
-Lifelong healthy functioning of kidneys could be ensured by drinking 3 Litres or 8 glasses of water every day. Your pee then should be-
- Clear & light colored
-The adequate supply of water also ensures faster relief from Urinary Tract Infection (UTI) by flushing out bacteria and also dilutes it to make urination less painful.
7) Maintains Electrolytic Balance in Your Body
-Electrolytes are the charged particles such as potassium, phosphorus, calcium, sodium, magnesium, chloride in body fluids, which conduct electrical signals between the cells of your body for the proper functioning of brain, heart, nerves and muscles.
-We lose electrolytes mainly sodium & potassium when we sweat. So, drinking enough water to keep your electrolytes balanced is essential.
–Kidneys in a sufficiently hydrated body maintain and keep in check the electrolytic balance by managing the no. of +ve charged particles equal to the -ve ones. Prolonged dehydration can increase the risk of chronic kidney disease and ultimately result in kidney failure.
-Moreover, dehydration can disrupt the electrolytic balance of the body, leading to the mixing of electrical signals, which can cause seizures, involuntary muscles movement & its weakness, paralysis, and cardiac arrest.
Therefore, drinking enough water keeps the electrolyte levels normal and enables the body carry out its regular functions without any interruption.
8) Keeps Your Body Functioning Normal, by Resisting External Changes
-We are warm-blooded species, which means we regulate over or under heating and maintain our body temperature at 37°C. It is because the proteins (enzymes), cells, chemical reactions and body organs like skin, kidney, liver, heart, and brain function properly only at this specific temperature.
-This is called homeostasis, in the absence of which, the body shuts itself down, and the person either freezes to death or succumbs to overheating.
–Hydration helps maintain the internal body temperature through sweating and respiration in the adverse climates and conditions and ensures a healthy and normal functioning of the body.
9) Keeps Your Joints Pain Free and Efficiently Moving
-Cartilages (the smooth elastic tissue that provides rubber-like padding to the ends of long bones at joints) and Spine disks (strong, flexible pivot in joint segments of the spine) are 80% water.
-In a prolonged dehydrated body, synovial fluid (that lubricates joints, absorbs shocks and provide nutrients to cartilage) decreases and causes cartilages to degenerate by making them rub against each other leading to bone loss, injury, swelling, and pain.
-You must have seen people (over 40 years of age) crying of pain in mostly the knee and hip joints, due to the used up grease, as people call it or the synovial fluid, which gives rise to osteoarthritis disease.
–Water keeps the joint pain and other joint problems in check as it maintains the elasticity and flexibility of cartilages and spine disks by keeping them hydrated and lubricated.
-Drinking enough water also promotes better health of bones as 31% of it is nothing but the water.
10) Drinking Water helps in Proper Growth & Development of Your body
Our body needs to break down the food to the cellular level to make it usable by the body for its nourishment. Water takes care of the entire process right from the time food goes into your mouth.
-A hydrated body produces a sufficient amount of saliva, which lubricates food chunks and helps digest 30% of the starch in the mouth itself with the help of the digestive enzyme ‘Amylase’.
-Food then reaches the stomach, which is supposed to be acidic due to Hydrochloric acid (HCl), for the digestion of protein to happen. The water here helps produce-
- HCl for healthy digestion, and
- Mucous stomach lining to protect the stomach tissue from the acidic nature of HCl.
Thus, water eliminates the likelihood of heartburn, stomach ulcers, nausea, and indigestion; problems that usually necessitate taking medications.
-Moreover, water provides a smooth passage for food in the intestinal tract ensuring efficient digestion. As a result, the risk of developing constipation, irritable bowel syndrome, and diarrhea is reduced to much extent.
-Further, water helps dissolve extracted mineral and nutrients, which are then passed into the bloodstream (composed of 92% water) from intestines to be transported and metabolized for the body’s growth and development.
So, if you ever complain of fatigue, memory loss, brain fog or find it challenging to gain great muscles despite eating loads of food, increasing your water intake can very likely do the trick.
Most probably your body is not utilizing all the minerals and nutrients that you take in the form of food and is excreting much of it undigested, therefore, water is the solution.
How has drinking more water helped you in your life? Or, how much water do you drink daily? Are you going to have more of it now? Let me know by dropping a quick comment!