The Under-Appreciated Health Benefits of Drinking Water Daily

Because your body depends on water for some of its essential processes, there are many benefits of drinking water daily. It is crucial for you to drink water to maintain health.

Water is the primary component of blood and muscles and makes up 22% of body fat and 22% of bones.

Besides drinking it, water can also come from foods. For instance, lettuce, celery, tomatoes, and watermelon are all more than 90% water. Milk, juices, jello, popsicles and soup also provide water for the body.

Don't try to drink all of your daily water at one time and don't wait until you are thirsty to drink something.

Your body has fluid needs throughout the day and it takes time for the body to properly absorb the water.

Even though you should drink water before working out to maximize the benefits of drinking water , don't wait till then to drink it.

Drink continuously throughout the day and replenish the water you lose to sweat during physical activity by drinking at intervals throughout the activity and having some water at the end of the activity.

Remember, water contains no fat, no calories, no cholesterol and is low in sodium, and you don't have to wait until you are thirsty to drink it.

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Health Benefits of Water

• Cushions our joints
• Regulates our body temperature
• Reduces fluid retention. This one used to baffle me until I learned how smart and efficient the body is. You would think that drinking lots of water would increase, not reduce, fluid retention, but our body trusts that if we are currently providing it with all of the water it needs, we will continue to do so. Based on that trust, it expels fluids regularly because it knows there is plenty more available. In contrast, if you don't consume enough water, the body is hesitant to let it go because it can't be sure it will get more and so it retains water
• Carries oxygen and nutrients throughout the body
• Carries toxins and waste products out of the body
• Moisturizes our skin
• Facilitates weight loss

How Much Water Do We Need to Reap The Health Benefits of Drinking Water?

Water requirements are individual and vary according to the age, gender, health, level of physical activity, body size, and climate where the individual resides. Let's take a look at how each of these factors influences how much water we need.

Age
Infants and young children don't sweat as much as adults and high body temperatures are not tolerated well by them. Frequent vomiting and/or severe diarrhea can quickly lead to dehydration.

The elderly may be at risk for dehydration because their bodies do not recognize thirst as efficiently as in their younger days. They may be taking medication or have diseases that affect their fluid balance.

Both children and the elderly are encouraged to drink water throughout the day and not depend on their level of thirst.

Gender
Women who are pregnant or breast feeding need additional water to stay hydrated. The Institute of Medicine recommends that pregnant women drink 10 cups of fluids each day and women who are breast feeding consume 13 cups of fluids daily.

Health
Fever, vomiting and diarrhea deplete the body's fluids. It is important that these fluids be replaced to avoid dehydration. People with bladder or urinary tract infections also need lots of water. Heart failure, kidney and liver disease, and other conditions can cause the body to retain water. Consult a doctor for information related to these conditions.

Watch For Symptoms of Dehydration

Physical Activity
To prevent dehydration during exercise, or any other activity that makes you sweat, you should drink water before, during, and after the exercise.

Thirst is not always a reliable indicator of your fluid needs and so to avoid cramps and dehydration you should adhere to this guideline during exercise whether or not you are thirsty. Even exercise in cold weather makes you sweat.

Intense exercise that lasts more than an hour (like a marathon) requires even higher levels of fluid replacement. Without enough water, an athlete can experience dizziness, fatigue, poor performance, decreased blood pressure, weakness and heat stroke.

How much additional fluid you require depends on how much you sweat during exercise.

Climate
Hot or humid weather can make you sweat. Be sure to drink enough water to replace what is lost to sweat.

Heated indoor air in the winter causes moisture loss through the skin and wearing insulated clothes in cold weather can also necessitate additional fluid intake.

Is There Such a Thing as Drinking Too Much Water?

Although rare, we can get carried away trying to maximize the benefits of drinking water by drinking too much water and experience water intoxication. It is caused by an electrolyte imbalance in the body.

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