It is critical for your health to drink enough water every day. Drinking water can help prevent dehydration, a condition that can cause foggy thinking, mood swings, overheating, constipation, and kidney stones. Because water contains no calories, it can aid in weight management and calorie reduction when substituted for calorie-containing beverages such as sweet tea or regular soda.
According to studies, Americans carry a water bottle with them wherever they go to stay hydrated. Even in India, people are becoming more aware of the benefits of water and the wonders it can perform for our health. It is recommended that you drink at least 8 glasses of water per day. There are numerous benefits to drinking water. Consider water to be an extremely important nutrient for the body.
Water helps your body:
- Maintain a normal body temperature.
- Joints should be lubricated and cushioned.
- Safeguard your spinal cord and other delicate tissues.
- Wastes can be eliminated through urination, perspiration, and bowel movements.
Your body needs more water when you are:
- In hot weather.
- More physical activity.
- Have a fever.
- Experiencing diarrhea or vomiting.
Everyone should consume water from foods and beverages every day
Although there is no recommendation for how much plain water everyone should drink on a daily basis, there are guidelines for how much total water intake should come from a variety of beverages and foods.
The amount of water consumed daily from foods, plain drinking water, and other beverages is referred to as total fluid intake (fluid). Recommendations for daily water intake vary by age, gender, pregnancy status, and breastfeeding status. Water and other beverages meet the majority of your fluid requirements. Fluids can be obtained from foods, particularly those with a high water content, such as many fruits and vegetables. Drinking water is a good way to get fluids because it contains no calories.
Here are the top six reasons why you should drink more water
Maintains body fluids
Drinking water can help you keep your body fluids balanced. Water makes up 60% of the human body. The primary functions of these body fluids are digestion, absorption, circulation, saliva production, nutrient transportation, and body temperature regulation. When your body is dehydrated, the thirst mechanism causes it to crave water. And now is the time to pour yourself a drink. On the other hand, increased alcohol consumption can lead to dehydration because alcohol interferes with brain-kidney communication and causes fluid excretion.
Helps in controlling calories
Water can also help with calorie control. You've probably heard that whenever we exercise, we're advised to drink as much water as possible. This practice's sole purpose is to keep calories under control. Foods with a high water content appear larger, require more chewing, and are absorbed slowly by the body, which helps you feel full and gives you energy to work for longer periods of time. Fruits, vegetables, broth-based soups, oatmeal, and beans are examples of water-rich foods.
Energizes muscles
Water helps to energize muscles. Before engaging in strenuous exercise, drink as much fluid as possible. Americans recommend that people drink at least 17 ounces of fluid before working out. During exercise, people are usually encouraged to drink as much water as they can because sweat is the fluid lost by the body. As a result, drinking enough water will replace sweating with water.
Helps in giving a glowing skin
Water is essential for glowing and hydrating skin. It is extremely beneficial to healthy skin. Our skin is made up of water and serves as a protective barrier to prevent excessive fluid loss. You may notice wrinkles and fine lines on your skin if you are dehydrated. The skin may also appear dull. It is critical to drink as much water as possible for healthy, glowing skin.
Water is good for the kidneys
Water is extremely beneficial to the kidneys. Body fluids carry waste products into and out of cells. The main toxin in the body is blood urea nitrogen, which is a water-soluble waste that can pass through the kidneys and be excreted in the urine. When you have enough fluid in your body, your urine flows freely as well. Urine is light in color and odorless. When there is insufficient water in the body, the urine discharge turns yellow and the odor intensifies because the kidneys trap extra fluid for bodily functions. Furthermore, if you drink very little water, you may be more prone to kidney stones.
Water helps maintain normal bowel function
You will have a healthy digestive system if you drink plenty of water. Constipation is common in people who do not drink enough water. Constipation occurs when you do not drink enough fluid; the colon draws water from stools to keep you hydrated. You can change your drinking habits right now. You can drink water with each snack you eat throughout the day. You should also eat more fruits and vegetables that are high in water content. Simply drinking enough water can significantly improve your health.
Water-drinking suggestions
- Carry a water bottle with you and keep it refilled throughout the day.
- Freeze some water bottles that are freezer safe. Take one with you for all-day access to ice-cold water.
- Drink water instead of sugary drinks.
- When dining out, choose water. You'll save money and lose weight.
- During meals, provide water.
- To your water, add a wedge of lime or lemon. This can help to improve the flavor.
- Make sure your children are getting enough water as well. Learn more about water safety in schools and early childhood education settings.
Drinks that are healthier
There are, of course, many other beverage options besides water, and many of these can be included in a healthy diet.
Low- or no- calorie beverages
Plain coffee or tea, sparkling water, seltzers, and flavored waters are all low-calorie options that can be incorporated into a healthy diet.
Drinks containing calories and essential nutrients
Low-fat or fat-free milk; unsweetened, fortified milk alternatives; and 100% fruit or vegetable juice all contain important nutrients like calcium, potassium, or vitamin D. These beverages should be consumed within the recommended calorie limits.
Other drinks
Sugary drinks: Sodas, fruit drinks, sports drinks, energy drinks, sweetened waters, and sweetened coffee and tea beverages are high in calories but low in nutritional value. Discover how to rethink your drink.
Alcoholic drinks: If you choose to consume alcohol, do so in moderation.
Caffeinated beverages: Caffeine consumption in moderation (up to 400 mg per day) can be part of a healthy diet. That equates to 3 to 5 cups of plain coffee.
Drinks containing sugar substitutes: Drinks labeled "sugar-free" or "diet" are likely to contain high-intensity sweeteners such as sucralose, aspartame, or saccharine. "Replacing added sugars with high-intensity sweeteners may reduce calorie intake in the short term...but questions remain about their effectiveness as a long-term weight management strategy," according to the Dietary Guidelines for Americans. Read on to learn more about high-intensity sweeteners.
Sports drinks are flavored beverages that frequently contain carbohydrates, minerals, electrolytes, and, on occasion, vitamins. To rehydrate, the average person should drink water rather than sports drinks.
Water is essential to living a healthy lifestyle. Water is beneficial to you.