Water is an essential part of life. It makes up more than 60% of the body. This means that we owe it to ourselves to keep that level balanced at all times. Water is not just what we require for bodily balance. Our bodies are made up of billions of cells that make up tissues, these make up organs, and then all come together to form up to 13 different systems in our body. For these systems to function well individually and collectively, the cells have to be well-nourished and hydrated. Unfortunately, our busy schedules take up so much of our time and thoughts, that we may forget to drink water. In this article, we will get to discover the benefits of drinking water, some hydration tips and signs to know that you need more water in your system.
The Benefits of Drinking Water
Water is mostly overlooked as just a fluid to quench thirst. But it is an everyday need to maintain fitness and good health. Think of the last time you went to the gym. How many bottles of water did you drink? Or see someone drink? Our system depends on water for it to maintain its overall well-being.
Hydration is the body’s ability to absorb water, the vital liquid it needs, and is based on how much is available to it. Our body needs water for a lot of things. We need to regularly control our body temperature, as well as to have a good digestive system and absorb nutrients for our health.
Perspiration and breathing regulate body temperature, but not nearly enough. If we are to avoid overheating and dehydration, adequate daily water intake is necessary.
Drinking water and being in the best physical state may seem not to relate. But it isn’t so. Whether you work out 40 hours a week or just 5 hours a week, staying hydrated is essential to being at your best. Staying hydrated improves your endurance and overall performance.
Without adequate daily water intake, one runs the risk of getting dehydrated. This makes one to be tired easily, causes muscle cramps and makes that fitness goal a bit farther and difficult to achieve.
The brain is 75% water. How fascinating! This means that the brain needs to stay hydrated 24/7 to be at its best. Without enough water, you may lose mental clarity and find it more difficult to remember things.
Ever found yourself so tired and zoning out? Probably, you just need to hydrate your brain. Adequate daily water intake helps to improve alertness and optimal brain function.
One will not talk about the benefits of drinking water without talking about weight control. Imagine taking 2 cups of water just before about to eat a large meal. Our ratio will reduce because water provides a sensation of fullness, which lessens the amount of food (calories) one takes in.
When maintained appropriately, the digestive system of the body will function without hitches, leading to an encouraging frequent bowel movement. Those who manage to stay hydrated rarely have a cause for complaint about constipation.
Who needs skincare when you have water? Staying hydrated helps to keep the skin’s elasticity and collagen content in the best shape possible. Everyone is more comfortable in skin that is smooth and glowing. Water helps to make the skin supple and tender. Without this, the skin will look dry, dull and sadly, dehydrated.
The ozone layer is getting eroded day by day. It makes us more at risk for skin cancer, now more than ever. Staying hydrated makes sure to help the body detoxify regularly, thereby getting rid of the pollutants.
Daily water intake can help you prevent some diseases. A prime example is kidney stones. When there is enough water in your system, it dilutes the sediments and prevents illnesses such as kidney stones and other UTIs. As we have seen, there are so many benefits of drinking water daily. Now what about our daily water intake?
Understanding Daily Water Intake
Does everyone need to drink 8 glasses of water a day? The answer is that it is not constant. It is not the same for everyone. People’s lifestyles and health differ, and so do their hydration needs. We need at least 2 litres of water daily.
While this is a good starting point, the National Academies of Sciences suggests an average daily water intake of about 3.7 litres for men and 2.7 litres for women. This encompasses all fluids consumed, not just plain water.
However, due to different circumstances, your needs may vary. One of the determinants is your rage. Elderly people need more water since their thirst sensitivity is lower, and they may not recognize when they are getting dehydrated.
Another important thing to understand about daily water intake is the body weight. People who have higher body mass index or more muscle mass need more water. If you visit the gym or work out at home regularly, you need to replace the lost fluid so you don’t run the risk of getting dehydrated.
Hydration, as earlier said is necessary to keep all our cells healthy and active. The fluid we need does not necessarily need to stem from just drinking plain water. A variety of foods and drinks can boost our hydration levels as well. Fruits high in water contents like oranges, watermelons and cucumbers can supply a good amount of water to our diet.
Dehydration is a serious condition. The signs may come slowly and before you notice it, it may have started to harm your internal organs. There are some tell-tale signs of dehydration. Darker urine and feelings of dizziness and weakness is a common signs of dehydration.
You need to take note of the suggested hydration tips to make sure you get the right amount of fluid you need. You have to go through these recommendations and pay attention to your body to know how much water you need. So, what other hydration tips can we offer?
Hydration Tips: How to Increase Your Water Intake
Due to our workload and busy schedules, it may be difficult to even remember to drink water. Moreover, different food choices also make it difficult to regulate and know the exact amount of water we need. We have some practical ideas that can help to increase your daily water intake. Hopefully, it will help to make regular water intake a part of your everyday routine.
Benefits of Drinking Water: Practical Tips for You
1. Set Clear Daily Water Goals
Establishing a specific daily water intake goal can help you stay on track. There are apps or software journals you can use to monitor and keep track of your progress. Set your goals, track your intake and set reminders that guide you to remember to stay hydrated.
2. Keep a Water Bottle Within Reach
You can have a water bottle that is graduated. It helps you know the total amount the bottle holds, and you can track how much water you’ve taken and how much you need to take for the day.
3. Incorporate Water-Rich Foods
If you don’t eat many fruits and vegetables, try as much as possible to incorporate them into your diet. Citrus, watermelon and cucumbers are fruits that have high water content. These fruits not only hydrate you, but they provide good minerals and nutrients to increase your overall fluid intake.
Establishing Healthy Hydration Habits
i. Use Reminders and Alarms
Set alarms and reminders to help you remember when to take some fluid regularly. One or two-hour intervals can work well.
ii. Replace Sugary Drinks
Soda is not too healthy for you, especially if you are watching weight. Try to reduce empty calorie intake, but build up your water level by going with plain water. Over time, you will find water to be more enjoyable than soda and other beverages.
Conclusion
Drinking water does more than just quench your thirst. Moreover, if you only drink water when you are thirsty, chances are that you have already starved your body of what it needs for a while. We are made up of 60% water, and you must boost your mental and energy levels regularly.
Proper hydration helps you detoxify, moisturises your skin, prevents diseases and aids mental prowess. We have provided hydration tips that will help with recognizing the signs of dehydration, and tips to make sure you keep your daily water intake at an optimal level.
So, what to do? You now know the benefits of drinking water daily. Take action by adjusting your schedule to meet your hydration needs. Get a water bottle, eat healthy foods and set alarms to keep you in check.
All in all, water as is normally said is life, so we want to remain alive. We would love to hear which hydration tips worked most for you, and the benefits you have derived from boosting your daily water intake.
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