You know you need water to survive and you feel better when you drink it regularly. Because your body loses water through breathing, sweating, and digestion, it's important to rehydrate by drinking fluids and eating foods that contain water.
The amount of water you need depends on a variety of factors, according to the Mayo Clinic: The climate you live in, how physically active you are, and whether you have an illness or other health problems all affect the recommended intake.
Here are the reasons why water is such a powerful element when it comes to your health.
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1. Water protects your tissues, spinal cord and joints
Water does more than quench thirst and regulate body temperature;it keeps the tissues in your body moist, according to the Mayo Clinic Health System. Do you know what it's like to have dry eyes, nose or mouth? Keeping the body hydrated helps maintain optimal moisture levels in these sensitive areas, as well as in the blood, bones and brain. Additionally, water helps protect the spinal cord and acts as a lubricant and cushion for your joints.
2. Water helps your body eliminate waste
Adequate water intake allows your body to eliminate waste through sweating, urination and defecation. Water helps the kidneys remove waste from the blood and keep the blood vessels that flow to the kidneys open and filter them, according to the National Kidney Foundation. Water is also important to help prevent constipation, points out the University of Rochester Medical Center. However, as the research notes, there is no evidence to show that increased fluid intake will cure constipation.
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3. Water helps with digestion
Water is important for healthy digestion. As the Mayo Clinic explains, water helps break down the food you eat, allowing its nutrients to be absorbed by your body. After you drink, both your small and large intestines absorb the water, which moves into your bloodstream and is also used to break down nutrients. As your colon absorbs water, stool changes from liquid to solid, according to the National Institute of Diabetes and Digestive and Kidney Diseases. Water is also essential for the digestion of soluble fiber. With the help of water, this fiber turns into a gel and slows down digestion.
4. Water prevents dehydration
According to the Centers for Disease Control and Prevention, your body loses fluids when you engage in vigorous exercise, sweat in extreme heat or have a fever, or become sick with an illness that causes vomiting or diarrhea. If you're losing fluids for any of these reasons, it's important to increase your fluid intake to restore your body's natural hydration levels. Your doctor may also recommend that you drink more fluids to help treat other medical conditions, such as bladder infections and urinary tract stones. If you are pregnant or breastfeeding, you may want to discuss your fluid intake with your doctor, as your body will be using more fluids than usual, especially if you are breastfeeding.
5. Water helps your brain function optimally
Do you ever feel foggy? Drink some water. Research shows that dehydration is a drag on memory, attention and energy, according to a small study of adult men from China published in June 2019 in the International Journal of Environmental Research and Public Health. No wonder, since H2O makes up 75 percent of the brain, the authors point out. One reason for that foggy head feeling? “Adequate electrolyte balance is vital to keep your body functioning optimally. Low electrolyte levels can cause problems including muscle weakness, fatigue, and confusion,” says Gabrielle Lyon, DO, a functional medicine physician in New York City.
6. Water keeps your cardiovascular system healthy
Water is a large part of your blood. (For example, plasma—the pale yellow liquid part of your blood—is about 90 percent water, Britannica notes.) If you become dehydrated, your blood becomes more concentrated, which can lead to an imbalance of electrolytes that contain minerals (sodium and potassium, for example), she says Susan Blum, MD, founder of the Blum Center for Health in Rye Brook, New York. These electrolytes are essential for proper muscle and heart function. "Dehydration can also lead to a decrease in blood volume and therefore blood pressure, so you may feel dizzy or light-headed," she says.
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7. Water can help you eat healthier
It may be simple, but it is powerful. In a study of more than 18,300 American adults, people who drank just 1 percent more water a day ate fewer calories and less saturated fat, sugar, sodium and cholesterol, according to a study published in February 2016 in the Journal of Human Nutrition and Dietetics. Water can fill you up, especially if you drink it before a meal, a view that was supported by a small study of 15 young, healthy participants published in October 2018 in Clinical Nutrition Research.
How much water do you need?
As the Mayo Clinic notes, the National Academies of Sciences, Engineering, and Medicine recommend that men consume 3.7 liters (15.5 cups) and women 2.7 liters (11.5 cups) of fluids per day, which can come from water, beverages in general, and foods (such as fruits and vegetables). You can also try the Urine Color Test, courtesy of the US Army Public Health Command, to assess how you're doing with your drinking. Check the color of your urine after going to the bathroom. If it is very light yellow to pale yellow, you are well hydrated. Darker yellow is a sign of dehydration. Brown or cola colored urine is a medical emergency and, you should seek medical attention.
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