This review attempts to provide some sense of our current knowledge of water, the complex mechanisms behind water homeostasis, the effects of variation in water intake on health and energy intake, weight, and human performance and functioning.
Water represents a critical nutrient whose absence will be lethal within days. Water’s importance for the prevention of nutrition-related noncommunicable diseases has emerged more recently because of the shift toward large proportions of fluids coming from caloric beverages.
Water is essential for life. From the time that primaeval species ventured from the oceans to live on land, a major key to survival has been a prevention of dehydration. The critical adaptations cross an array of species, including man. Without water, humans can survive only for days.
Water comprises of 75% body weight in infants to 55% in elderly and is essential for cellular homeostasis and life. Nevertheless, there are many unanswered questions about this most essential component of our body and our diet.
It’s common to hear that water is essential for your health. But why?
This substance makes up a majority of your body weight and is involved in many important functions, including:
- flushing out waste from your body
- regulating body temperature
- helping your brain function
Read on to learn more ways water can help improve your well-being.
- Water is a main component of saliva. Saliva also includes small amounts of electrolytes, mucus, and enzymes. It’s essential for breaking down solid food and keeping your mouth healthy.
- Staying hydrated is crucial to maintaining your body temperature. Your body loses water through sweat during physical activity and in hot environments.
- Water consumption helps lubricate and cushion your joints, spinal cord, and tissues. This will help you enjoy physical activity and lessen discomfort caused by conditions like arthritis.
- It helps excrete waste through perspiration, urination, and defecation
- Your kidneys are also important for filtering out waste through urination. Adequate water intake helps your kidneys work more efficiently.
- Hydration also affects your strength, power, and endurance.
- If you don’t consume enough water, magnesium, and fibre, you may be more likely to experience constipation.If you’re already constipated, you may find that drinking carbonated water can help ease your symptoms.
- Drinking water 30 minutes before and after a meal will help you digest food more effectively and get the most out of your meals.
- A few studies have linked body fat and weight loss with drinking water.
- Water carries helpful nutrients and oxygen to your entire body. Reaching your daily water intake will improve your circulation and have a positive impact on your overall health.
- Drinking water may activate your metabolism. One study found that drinking 500 millilitres of water boosted the metabolic rate by 30 percent in both men and women. These effects appeared to last over an hour.
- Proper hydration is key to staying in tip-top cognitive shape. Dehydration may result in fatigue and confusion as well as anxiety.
- Adequate water intake will help keep your skin hydrated and may promote collagen production.
Dehydration is the result of your body not having enough water. And because water is imperative to so many bodily functions, dehydration can be very dangerous.
Severe dehydration can result in a number of severe complications, including:
- swelling in your brain
- kidney failure
According to the National Academies:
- Men should drink about 15.5 cups of water (125 ounces) each day.
- Women should drink about 11.5 cups (91 ounces) or an easier way is drink 1/2 your body weight in plain clean water.
The bottom line
Water is important to nearly every part of your body. Not only will hitting your daily recommended intake help you maintain your current state of being, it may even improve your overall health. Some ideas for how you can be sure you drink enough:
- Carry a water bottle with you wherever you go. This way, you can drink whenever the need strikes.
- Keep track of your intake. Aim to take in optimum amounts every day.
Pace yourself to approach half of your recommended consumption by midday. You can always finish about an hour before you plan to sleep.