Water is essential for the survival of all living organisms on Earth. Our bodies are made up of about 60% water, and we cannot survive more than a few days without it. According to the Guinness Book of Records, an Austrian man survived without drinking water for 18 days as a captive in 1979 by licking condensation off the prison wall. This extraordinary case underscores the critical role water plays in our lives. In this article, you’ll discover the importance of drinking enough water and tips to help you consume more.
How Much Water Should I Take?
The Daily Adequate Intake for all age groups varies:
- 1-3 years: 4 cups or 32 ounces
- 4-8 years: 5 cups or 40 ounces
- 9-13 years: 7-8 cups or 56-64 ounces
- 14-18 years: 8-11 cups or 64-88 ounces
- Men (19 years and older): 13 cups or 104 ounces
- Women (19 years and older): 9 cups or 72 ounces
- Pregnant women: 10 cups or 80 ounces
- Breastfeeding women: 13 cups or 104 ounces
Health Benefits of Drinking Water
The health benefits of water are numerous. Drinking water is the first and best way to lose weight, as it has zero calories. Below are the health benefits of drinking water in more detail:
It Maximizes Physical Performance
Dehydration can significantly reduce physical performance, making it harder to perform everyday tasks and exercise. Staying hydrated ensures your body has the energy it needs to function effectively.
Water Helps to Maintain Blood Pressure
Blood pressure is the force of blood against the walls of your arteries as your heart pumps it around your body. Drinking adequate water helps maintain normal blood pressure levels, reducing the risk of hypertension and hypotension.
It Prevents Kidney Damage
Not drinking enough water can lead to kidney damage and the formation of kidney stones. Adequate water intake helps the kidneys function efficiently, removing waste through urination.
It Forms Saliva and Keeps the Mouth Clean
Saliva, which aids digestion, also helps keep your mouth lubricated and clean. Drinking water prevents tooth decay and keeps your mouth healthy.
It Helps to Improve the Mood
Dehydration can cause fatigue, confusion, and anxiety. Drinking water ensures your brain and other sensitive tissues function properly, helping you stay focused and calm.
It Helps in Digestion
Water is crucial for digestion. Drinking water before and after meals helps your body digest food properly and can prevent constipation, heartburn, and ulcers.
It Keeps Skin Bright
Staying hydrated promotes collagen production in the skin, keeping it bright and healthy.
It Prevents Overall Dehydration
Dehydration can be dangerous, leading to severe health issues like brain swelling, kidney failure, and seizures. Drinking enough water prevents these complications.
It Facilitates Movement Across Airways
Dehydration can worsen asthma and allergies by restricting airways. Staying hydrated helps keep airways open and reduces symptoms.
It Makes Minerals and Nutrients Accessible
Water dissolves minerals and nutrients, making them accessible to different body parts where they are needed.
It Boosts Performance During Exercise
Hydration is key to staying energized and maintaining performance during exercise or strenuous activities.
It Lubricates the Joints
Cartilage, found in joints and spinal discs, contains around 80% water. Long-term dehydration can reduce the joints’ shock-absorbing ability, leading to joint pain.
It Helps to Deliver Oxygen Throughout the Body
Blood, which carries oxygen to different body parts, comprises 90% water. Adequate hydration ensures efficient oxygen delivery.
Tips to Drink More Water
- Carry a water bottle with you and refill it throughout the day.
- Choose water over sugary or fizzy drinks.
- Opt for water when eating out to save money and reduce calorie intake.
- Serve water during meals.
- Add a wedge of lime or lemon to your water to improve the taste.
Some Facts About Water
- Babies and children have a higher percentage of water than adults. Newborns are about 78% water, which decreases to 65% by age one.
- Fatty tissue has less water than lean tissue.
- Men generally have a higher percentage of water than women.
Conclusion
Water is not just a basic necessity but a cornerstone of health and wellness. The benefits of drinking water are vast and varied, from maintaining physical performance and preventing kidney damage to improving mood and facilitating digestion. You can significantly improve your overall health by making small changes in your daily habits, such as carrying a water bottle or choosing water over sugary drinks.
FAQs
1. How can I tell if I’m drinking enough water?
You can monitor your urine colour; light yellow usually indicates adequate hydration. Additionally, pay attention to your thirst levels and any signs of dehydration, such as dry mouth, fatigue, or dizziness.
2. Can I drink too much water?
Yes, drinking excessive amounts of water can lead to water intoxication or hyponatremia, where the sodium levels in your blood become dangerously low. It’s essential to balance water intake according to your body’s needs.
3. Does coffee or tea count towards my daily water intake?
Yes, beverages like coffee and tea contribute to your daily fluid intake, but drinking plain water is essential as these beverages can have diuretic effects.
4. What are the signs of dehydration?
Common signs include thirst, dry mouth, dark-coloured urine, fatigue, dizziness, and confusion. Severe dehydration can lead to more serious symptoms like fainting and rapid heartbeat.
5. Is it necessary to drink eight glasses of water a day?
The “eight glasses a day” rule is a general guideline. Your specific water needs depend on various factors such as your age, weight, activity level, and climate. It’s best to listen to your body and drink when thirsty.