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Benefits of drinking water – 15 reasons to stay hydrated.

Water is essential to human life. We can survive for weeks without food but only days without water. The human body is composed of 60% water, so it’s no surprise that every cell, tissue, and organ in our bodies needs water to work correctly. That’s why staying hydrated is so important.

Discover 15 health benefits of water:

Flushes out toxins and waste.

 Water plays a vital role in flushing toxins out of our bodies. When we ingest water, it helps to dilute the concentration of toxins in our blood. This allows our kidneys to easily filter out these toxins more. Our kidneys can flush these toxins out of our bodies when we urinate.

Regulates our body temperature.

Water is essential for life and considerably impacts our body temperature. Our bodies are made up of mostly water, and it helps to regulate our internal warmth. When we are too hot, we sweat and lose water; when we are too cold, we shiver. Both of these processes help to cool us down.

A new study has found that cold water consumption can help lower our temperature. The research shows that drinking 500ml of water at 15 degrees Celsius can reduce your body temperature by 0.5 degrees Celsius. This is because the water contributes to cooling the blood vessels in your body.

So, next time you feel hot, reach for a cold glass of water, and you may find that it helps to cool you down.

Improves digestion and can help to prevent constipation.

A study conducted by researchers at the University of North Carolina at Chapel Hill looked at the effect of water on the gastrointestinal tract.

The researchers found that water softens stool and makes it easier to pass through the bowels. In addition, they uncovered that the water’s temperature can impact its effectiveness in digestion. Warm water is more effective in helping to soften stool and making it easier to pass through the intestine. Cold water can help to increase the amount of time it takes for food to move through the digestive system.

Prevents headaches and migraines.

A woman laying on her couch suffering from headaches.

A study published in the journal Neurology found that participants who drank at least eight cups of water daily were less likely to experience headaches than those who drank less than four. 

The study’s lead author, Dr. Vincent Martin, said that the results “support the theory that dehydration is a trigger for headaches.” 

Dehydration can cause the blood vessels in your brain to constrict, which can lead to migraines. So, if you’re prone to headaches, ensure you drink a decent amount of water throughout the day. 

In addition to helping prevent headaches, water can also help relieve them.

Of course, if you’re experiencing severe or chronic headaches, you should see a doctor. But, if it’s occasional, ingesting more water is a simple and effective way to help prevent and relieve the pain.

Keeps our skin looking healthy and can even help to clear up acne.

Water is required for our skin’s health. It’s essential for keeping our skin moist, which in turn helps to keep it looking youthful. Our skin comprises cells that are held together by a protein called collagen. 

Collagen is like the glue that keeps our skin cells together and gives our skin its strength and elasticity. 

When we’re young, our bodies produce lots of collagen, and our skin looks plump and smooth. But our bodies produce less collagen as we age, and our skin starts to wrinkle and sag.

Water ensures to keep our skin cells hydrated and plump. In this state, they can better perform their functions, such as producing collagen and elastin.

Elastin is a protein that helps our skin to snap back into shape after it’s been stretched or pulled. Just like collagen, our bodies produce less elastin as we age, and our skin loses its elasticity.

Water also helps to flush out toxins from our skin cells. When our skin cells are free from toxins, they can function more effectively.

Contributes to keeping your kidneys healthy.

Your kidneys are two bean-shaped organs located in your lower back. They filter your blood and remove waste and extra fluid from your body. 

Kidney stones are one of the most common problems that can cause pain and block urine flow. They’re usually made of calcium but can also be made of other substances. 

Drinking a lot of water can help prevent that. That’s because water facilitates flushing waste products that can form stones. 

If you already suffer, drinking water can also help move them along so they can be passed out of your body. 

Dehydration can make kidney stones worse. That’s because when you suffer from a lack of water, your urine becomes more concentrated. That makes it more likely that waste products will form stones.

Boosts our immune system.

According to a recent study, staying hydrated can help keep your immune system functioning correctly. 

The study, conducted by researchers at the University of South Australia, found that even mild dehydration can impair the body’s ability to produce antibodies, which are key to fighting off infection.

Also, without water, our bodies produce less saliva.

Saliva contains antibodies that help to protect us from illness. This can make us more susceptible to disease. 

In addition, water is necessary for transporting nutrients around our bodies. Without water, our bodies can’t transport nutrients as effectively. This can, again, lead to a weakened immune system. 

Increases our vitality.

drink water benefits - Mature woman on a trek drinking water at sunrise.

A study from the University of Birmingham found that water improves our stamina and helps us to feel more alert. 

The study focused on how water contributes to the body’s energy balance, and the findings could have implications for those who suffer from fatigue. 

So how does water facilitate our vitality? 

The researchers found out that a 2% drop in hydration can lead to a significant decrease in energy levels. The dehydrated study participants also had a higher heart rate and perceived their exercise to be more difficult. 

Another study by the University of Washington found that people who drink more water, even just a few extra cups a day, report feeling more energetic. Researchers believe that this is because water contributes to keeping our cells moist, which allows them to function more efficiently.

Improves our mood and cognitive function.

Research conducted by the University of Geneva found that ingesting water may help improve our cognitive performance and increase energy levels.

The study asked a group of healthy adults to drink plain water or sugary beverages before undertaking a series of tests. The results showed that those who drank water performed better on the tests than those who consumed sugary sodas.

Lead author Dr. Olivier Jelic said that the findings suggest that water can “have an acute beneficial effect on brain function and mood.” He added that the effects of dehydration on cognitive performance and mood are well-documented, but this is the first study to show that water can positively impact these factors.

Relieves stress.

A study by the University of Wisconsin-Madison found that people who drank eight glasses of water a day were less likely to experience stress and anxiety than those who didn’t drink water.

The study’s lead author, Dr. Timothy Maples, said that the findings suggest that water can be a helpful tool for people who are struggling with stress and anxiety. “Our findings suggest that drinking water may be a simple and effective way to reduce stress and anxiety,” Maples said. “This is an important first step in understanding water’s role in promoting mental health.

Protects joints.

People who consume more water have a lower risk of developing osteoarthritis.

Osteoarthritis is a degenerative disease that causes the cartilage in your joints to break down. This can lead to pain, stiffness, and swelling.

An investigation found that water aids in cushioning your joints and prevents the cartilage from breaking down. 

Prevents heart disease.

Woman having a health check-up with a doctor at the hospital.

How does water help keep your heart healthy? 

For one, it helps prevent blood clots. When you’re dehydrated, your blood becomes thicker and is more likely to clot. Clots can block arteries and lead to a heart attack or stroke.

Water also helps maintain healthy blood pressure. Dehydration can cause your blood pressure to rise, putting strain on your heart.

Lowers our risk of cancer.

People who consume more water have a lower risk of developing cancer than those who do not drink as much water.

The researchers believe that water consumption helps to flush toxins out of the body. In addition, water can help to keep the body moisturized and reduce inflammation.

While more research is needed, the findings suggest that drinking plenty of water may be a straightforward way to help reduce the risk of cancer.

Helps us to lose weight.

Though many people believe that cutting out all carbs is the key to weight loss, a new study has found that water plays the most significant role. The study, conducted by researchers at the University of Washington, found that participants who drank more water throughout the day lost more weight than those who didn’t.

The researchers believe that water helps to boost metabolism and curb appetite. Additionally, they found that drinking cold water may help to burn more calories.

Improves muscle growth.

Afro athlete flexing her muscles.

A small amount of dehydration can impact your muscles’ ability to grow. 

Protein synthesis is the process by which your muscles grow and repair themselves. So if you don’t drink enough water, your muscles won’t be able to grow as effectively.

In addition, your muscles need a range of nutrients to grow, including amino acids and glucose. Water contributes to distributing these nutrients and electrolytes to your muscles, so they can use them.

So if you’re looking to bulk up, monitor your water intake!

How much water should you drink daily?

When it comes to how much water you should drink every day, there is no one-size-fits-all answer. Your water needs may vary depending on your activity level, climate, and overall health.

However, some general guidelines can help you determine how much water you need to consume daily. 

The Institute of Medicine (IOM) recommends that healthy adult men aim to drink at least 3.7 liters (about 15.5 cups) of fluids per day and that healthy adult women consume at least 2.7 liters (about 11.5 cups) of water every day. 

These recommendations include all fluids from food and beverages, including water, juice, milk, coffee, and tea. 

The IOM also notes that about 20% of our daily fluid intake usually comes from food, so if you’re eating a lot of water-rich fruits and vegetables, you may not need to ingest as much water. 

It’s also important to remember that you suffer fluid loss through everyday activities such as sweating and urinating. 

So, if you’re sweating or urinating frequently, you may need to ingest more water to replace the fluids you’ve lost.

The best way to know is to monitor your water intake and pay attention to your body. 

Drink when you’re thirsty and don’t wait until you’re already dehydrated to start chugging. Your urine should be light yellow or clear – if it’s dark yellow, that’s a sign you need to drink more.

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