The Benefits of Hydration: How Much Water Do You Really Need
Drinking water is beneficial to the human body in many ways. However, only a few might realize how big of an impact hydration has. Find out the benefits of drinking water and how much water the body needs.
How Much Water Does the Body Need?
People might have heard that drinking 8 glasses of water per day is best. But the truth is that each person needs different amounts of water. For instance, men usually need about three liters of water per day, while women, on the other hand, need around two liters.
If a woman is pregnant, 10 cups of water every day is best. If breastfeeding, the intake should be around 12 cups of water. If you’re outside on a hot day, you’ll need more than what is recommended. You’ll also need more water if you are ill—throwing up, running a fever, or suffering from diarrhea.
What Are the Benefits of Drinking Water?
For the human body to function, hydration is essential. Here are the benefits of drinking water:
1. Drinking water forms mucus and saliva.
Saliva and mucus play an important role in the human body. Saliva aids in food digestion, while mucus helps keep the nose and eyes moist. The moisture prevents friction and damage. Hydration also reduces tooth decay after eating sweets, as well as keeping the mouth clean from food particles.
2. Drinking water lubricates the joints.
Drinking enough water can alleviate joint pain in the long run. The cartilage found in the spine and joints is made up of 80% water. Lack of water intake can affect the shock-absorbing ability of the joints, leading to damage.
3. Drinking water makes the skin healthier.
Dehydration can have drastic effects on the skin’s health and appearance. Prolonged lack of water intake can lead to early wrinkling—this also makes the body more prone to skin issues.
4. Drinking water helps regulate body temperature.
The body stores water in the middle layers of the skin. When the body heats up, the water becomes sweat, which evaporates to cool the body down. When a person doesn’t have enough water in the body, they may not be able to handle heat strain as much.
5. Drinking water maintains blood pressure.
Due to dehydration, blood may become thicker, which can increase blood pressure. However, with enough water intake, the body can maintain blood pressure to a desirable level.
6. Drinking water improves brain performance.
Not having enough water in the body can significantly affect concentration, mood, reaction time, and memory. Drinking enough water is important to manage anxiety, stabilize emotions, and improve cognition.
7. Drinking water aids digestion.
Proper food digestion requires water. Without it, a person can experience heartburn, irritable bowel movements, bloating, and gas. Drinking enough water will allow the body to move in the right direction. Water helps break down soluble fiber and keeps the digestion process on the right track. So, drink enough water to go about your day without any discomfort.
How to Tell If You're Drinking Enough Water?
Your fluid intake is probably adequate if:
- You feel good
- You don't feel thirsty all the time
- You have colorless or light yellow urine
Your doctor or dietitian can help you determine the amount of water that's right for you every day. To prevent dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It's a good idea to drink a glass of water:
- If you feel thirsty
- During or in between meals
- Before, during and after workout routines or exercise
Is There Such Thing as “Too Much Water”?
Though it's a rare problem for healthy adults, some athletes tend to drink too much water in hopes of preventing dehydration during long or intense exercise. The reason why experts warn everyone not to drink too much water is because kidneys can't get rid of the excess water in your body, and it can make the sodium content become diluted, which is called Hyponatremia and can be a threat to your life.
Is Water the Only Option for Hydration?
Experts say that what we eat also provides a significant portion to meet our body's fluid needs. Fruits and vegetables like watermelon, cantaloupe, spinach, and cucumber consist almost entirely of water.
Even caffeinated drinks like coffee, tea, and soda can contribute to your daily water intake. However, it's not advised to consume high amounts of these drinks as they contain a lot of added sugar, which may give you more calories than needed.
Quench Your Thirst, Boost Your Health
At the end of the day, staying properly hydrated is one of the simplest yet most impactful things you can do for your overall health and well-being. While the exact amount of water each person needs can vary, making an effort to drink water regularly and listen to your body's thirst cues is really important. Don't wait until you're feeling dried out or fatigued to drink water.
By developing healthy hydration habits now, you'll be giving your body the fluid it craves to function at its best. From boosting energy and focus to promoting healthy skin and digestion, getting enough water pays dividends. So grab your favorite bottle, treat yourself to a fresh fruit infusion, or simply embrace water's refreshment. Your body will thank you for making hydration a priority each and every day!
