Water is a key element for the survival of every living being. Every cell, tissue, and organ needs to stay hydrated in order to function at its best. Up to 60% of the human adult body is water. It is used as the base building material in cells and performs a number of other advantages within our bodies, such as regulation of body temperature, waste removal, and lubrication of joints. Water is required for overall good health. Age, weight, gender and physical activity determine the amount of water we need to drink during the day. For example, athletes may need to drink more water because they lose more fluids during physical activities.
How does anyone know if they need water?
A good way to determine if anyone needs to drink more water is to check the urine color. The darker the urine is, the more water is required to drink. If the urine is light or has no color, then the individual is well hydrated.
While plain water is best for staying hydrated, other drinks and foods can be helpful too.
Signs of dehydration
Reasons for staying hydrated
Being hydrated is a necessity not only for physical health but for mental health as well. There is an immense list of benefits to drinking plenty of water. Here are some of the most discussed benefits:
1. Water helps prevent dry mouth
Water keeps our throat and lips moist and prevents our mouth from feeling dry. Dry mouth can cause bad breath and an unpleasant taste. It can even promote cavities and gum problems.
2. Water encourages cardiovascular health
Dehydration lowers the blood volume. To overcome this, the heart must work harder to pump the reduced amount of blood and get enough oxygen to our cells, which makes everyday activities like walking upstairs, jogging, as well as exercise more challenging.
3. Water keeps the body cool
Our body releases heat by expanding blood vessels close to the skin surface. This is one reason why the face turns red during exercise, resulting in more blood flow and more heat evaporated into the air. However, when the person is dehydrated, it takes a higher environmental temperature to trigger blood vessels to broaden, so the person stays hotter.
4. Water helps muscles and joints work better
When we're well hydrated, the water inside and outside the contracting muscles' cells provides adequate nutrients and removes waste efficiently. Water is also important for lubricating joints.
5. Water keeps skin supple
When an individual is severely dehydrated, the skin is less elastic. This is different from dry skin, typically the result of soap, hot water, and exposure to dry air. And unfortunately, drinking lots of water won't prevent wrinkles.
6. Water helps cleanse the body - inside and out
Our kidneys need water to filter waste from the blood and excrete it in the form of urine. Water is a potent detoxifying agent. Keeping hydrated may also help prevent kidney stones and urinary tract infections. If someone is severely dehydrated, the kidneys may not work properly or stop working, accumulating toxins in the body.
7. Water improves physical performance
Physical activity causes the body to lose a lot of fluids. Staying hydrated before, during, and after exercise can make the workout feel better and increase energy level. Water can keep the performance up while exercising and prevent fatigue after.
8. Water aids in weight loss
Often when a person feels hungry, it may be because the body simply needs water. Consuming water will not satisfy hunger. But it is a way to control the calories consumed day to day.
9. Water is a mood booster
When the body is well hydrated, it performs its best, which turns out to put someone in a good mood. Drink water if the mind is slipping towards a negative thought. It might help.
10. Water prevents headache
Headaches are often the result of dehydration and can be relieved by drinking water. It is important to stay hydrated to get rid of headaches, mainly if anyone is prone to getting them.
If you find staying hydrated is difficult, here are some tips that might be helpful:
i. Always carry a water bottle with you.
ii. Many people don't like to consume plain water every time. Try adding a small slice of lemon to the drink.
iii. Drink water before, during, and after a workout session.
iv. Drink water when you're feeling hungry. Thirst is frequently confused with hunger. Real hunger cannot be satisfied with drinking water. Drinking water regularly may also contribute to a healthy weight-loss plan.
v. If you find trouble remembering to drink water, prepare a schedule. For example, drink water when after waking up, at breakfast, lunch, dinner, and before going to bed.