7 Science-Based Health Benefits of Drinking Enough Water

Water is essential for life and accounts for between 50% (for females) and 60% (for males) of the weight of an adult. According to physiological theory, water makes up the majority of cells, tissues, and organs. It functions as a building material, solvent, participant in enzymatic reactions, transporter of nutrients and wastes, thermoregulator, lubricant, and a crucial component of blood, supporting a variety of biological processes and ensuring homeostatic functioning.

Minerals including salt, potassium, calcium, magnesium, and phosphate, which are good for you nutritionally, are found in drinking water. Although people mostly get the minerals they need from the diet, water with these minerals is a helpful supplement.

Questions about how much water to drink each day, the advantages of drinking it in the morning, the advantages of drinking it at supper, the advantages of drinking a lot of water, and if a gallon of water a day may provide the complete benefits of hydration arise as a result. Today we will assess the 7 health advantages of drinking water:

• Improves Physical Performance

The impact of hydration status on physical performance has been the subject of much investigation. Dehydration or hypohydration causes functional alterations in the central neurological, metabolic, and cardiovascular systems, which impairs physical performance. Reduced endurance, increased tiredness, decreased desire, and increased perceived effort are some signs of this impairment.

• Increases Energy

Carbohydrates, lipids, and proteins are the fuel molecules that the human body uses to produce energy. These fuel molecules and the nutritional components they contain then go through intricate biochemical processes to create high-energy substances like ATP, which serves as the primary energy carrier in all cells. All metabolic and biochemical processes that result in the creation of high-energy molecules, which provide all of your body's cells with the fuel they need to function, depend on drinking water.

• Enhances Cognitive Function

Brain functions like memory and focus are enhanced by water. All of our bodies' functions are managed by the human brain. These comprise vital bodily processes like breathing, heart rate, and even hunger, as well as cognitive processes like remembering and learning, motor functions, and vision.

For the brain to work at its best, enough hydration is crucial. Dehydration can affect critical aspects of cognitive function, therefore, maintaining appropriate hydration by drinking water in hot temperatures and during strenuous activity can assist keep brain function at its best.

• Treats Constipation

Drinking water helps those who get constipation due to inadequate fluid intake, especially when they have diarrhea or a fever, which both cause dehydration. Constipation is characterized by challenging or irregular bowel movements, hard stool, or the sensation that the rectum is not quite emptied after a bowel movement.

Dietary factors are one of the many reasons why people get constipated. Reduced physical activity and an insufficient intake of fiber, carbs, and fluids are the main causes of constipation. Combining routine physical activity with increased dietary fiber and water consumption can help reduce constipation caused by these variables. 

• Prevents Kidney Stones

The urinary system can get infected with urinary stones, which are collections of mineral crystals The most frequent kind of stones are kidney stones, which develop in the kidneys. When blood wastes crystallize and gather inside the kidneys, they can eventually build up to form a hard mass that resembles a stone. This is how kidney stones are created. 

One of the risk factors for the development of uric acid kidney stones is dehydration. Individuals who are prone to the development of uric acid stones are advised to drink more fluids. By increasing the amount of urine passing through the kidneys, increased fluid intake lowers the concentration of minerals, making them less likely to crystallize and form stones.

• Promotes Weight Loss

By enhancing feelings of fullness, boosting metabolism, and serving as a replacement for sugary beverages, drinking water promotes weight loss. A fall in total body weight brought on by either voluntary or involuntary conditions is referred to as weight loss.

By improving metabolism, which can increase the number of calories expended daily, increasing water consumption may aid in weight loss.It has been demonstrated that drinking water at least 30 minutes before meals can aid in weight loss, probably in part because it increases feelings of fullness before meals.

• Aids in Digestion

Chewing triggers the start of digestion, which is completed in the small intestine. Large food molecules break down into smaller ones that are absorbed as they pass through the digestive tract and combine with digestive fluids.

For the digestive system to work properly, water is necessary. It lubricates the mucous membranes of the digestive tract, aids in the digestion of food when combined with stomach acid and enzymes,  encourages intestinal motility, and helps regulate bowel motions. Delay in digesting, bloating from gastroesophageal reflux disease, and constipation are all symptoms of dehydration and hypohydration, which encourage poor digestive health.

How Can I Prevent Dehydration?

When body water and electrolytes are lost significantly and more quickly than the body can replenish them, this condition is referred to as dehydration. Thirst, lethargy, impaired cognition, and shock are all signs of varying degrees of dehydration.

Adhering to the daily water intake recommendations and modifying them as necessary based on your unique circumstances is the best strategy to prevent dehydration. Having a glass of water when you wake up in the morning, carrying a water bottle with you if you are gone from home for an extended period of time, avoiding the midday sun, limiting physical activity when the ambient temperature outside is very high, and planning outdoor activities for the morning or evening when it is relatively cooler outside are all ways to make sure you drink enough water and prevent the effects of dehydration.

References: 

• National Headache Foundation. Drinking More Water May Help Ease Headache. https://headaches.org/2012/10/15/drinking-more-water-may-help-ease-headache/

• Hub at Work. Yes, drinking more water may help you lose weight. https://hub.jhu.edu/at-work/2020/01/15/focus-on-wellness-drinking-more-water/.