The human body is composed of 60% of water. Water is found in every tissue, organ, and cells. The chemical reaction which is involved in metabolism, respiration, and digestion all requires water. The kidneys and intestines would not be able to relieve of the waste in a proper manner if there is no proper hydration. When the intake of water does not match the output, then the body gets dehydrated. Our body needs a proper intake of adequate water in some of the other form. It is commonly recommended to drink about 2 liters or half a gallon.
Few reasons why we should drink plenty of water
It helps to maintain the balance of body fluids
Drinking sufficient H2O maintains the body’s fluid to balance as required. This helps to transport nutrients in the body, it regulates the body temperature, digests the food, creates saliva, and helps in absorption.
It helps the kidney function properly and treats kidney stones
Every day, our kidneys process about 200 quarts of blood. It sifts out about 2 quarts of waste products transporting urine to the bladder. Kidneys require enough fluids to clear away what we don’t need in the body.
Drinking enough fluids helps the urine flows freely which is light in color and odorless. When the body does not get enough fluid, urine concentration, color, and odor increases. Drinking less water has a high risk of urinary stones or kidney stones, which are painful clumps of mineral crystals that form in the urinary system.
It helps to relieve constipation
Constipation is one of the common problems. It is the infrequent bowel movements and difficulty in passing stool. Proper hydration keeps things flowing along the gastrointestinal tract and prevents constipation. When the body does not get enough fluid, the colon pulls water from stools to maintain hydration which results in constipation. Perfect fluid balance and fiber are the combinations of constipation as the fluid pumps up the fiber and cleans the bowel to keep it functioning.
Helps in weight loss
Drinking plenty of water can help to lose weight. Water increases satiety and boosts our metabolic rate. Drinking water half an hour before the meal helps, as it makes you feel full and eat fewer calories. Drinking water increases the number of calories you burn, which is known as resting energy expenditure.
Clears and Improves the skin complexion
The skin contains plenty of water. It functions as a protective barrier to prevent excess fluid loss. Dry and wrinkled skin is the result of dehydration which can be improved with proper hydration. There are some toxins in the body that causes the skin to inflame and results in clogged pores and acne. Water makes the skin wrinkle free and also flushes out the toxins and reduces the risk of pimples.
Helps in physical performance and energizes muscles
Physical performance suffers if we do not stay hydrated. This happens when we do intense exercise or due to high heat. The body cells have to maintain the balance of fluids and electrolytes or it may result is muscle fatigue. When muscle cells don’t have adequate fluids, they don’t work as well. Drinking enough fluids is important when exercising. It is recommended that people should drinking fluids early, then drink them at regular intervals to replace the fluids which are lost by sweating. If you exercise intensely and tend to sweat, then staying hydrated can help you perform well.
Tips and warning
Here are some of the tips to increase fluid intake
- Beverages can be taken with every snack and meal
- Intake beverages that can meet your needs. If you are concerned about calories then go for non-caloric beverages or the best liquid intake is water.
- Fruits and vegetables are best to have as it adds to the amount of water you consume each day. About 20% of fluid comes from food which keeps you hydrated.
- Carry a bottle of water wherever you go (office desk, car, bag etc.)
- Drinking too much water can lead to water intoxication, which is dangerous and can also be life-threatening
- If you are on medication, pregnant or breastfeeding you might have to drink more water