Water is a ubiquitous fluid that is abundantly present on the planet Earth as well as in the human body. The human body is roughly 60% water, making it essential for cellular homeostasis and various biological processes that take place inside the human body.[1]
It is entirely reasonable to call water the “elixir of life,” knowing that water is the cornerstone of human existence and survival.
Water impacts your health in varied ways. It plays a pivotal role in the smooth circulation of blood, transport of oxygen and nutrients to different parts of the body, flushing out of toxins, and even maintenance of normal bowel continence.
As an added perk, it has no calories,[5] which makes it a no-brainer for weight management. Be it flat, mineral, or sparkling, you should always give a thumbs up to a glass of water.
Sources of Water
Despite being aware of the multiple benefits it offers, drinking water is something most people overlook.
However, here’s the catch-not only as a beverage, but you can also quench your thirst by consuming foods that have a high percentage of water.
You can replenish roughly 20% of your daily water requirements through different food sources.
The proportion of water that comes from beverages varies with the percentage of water in various food items such as meat, fruits, and vegetables in the diet.[1]
| Percentage | Food Items |
| 100% | Plain water |
| 90%–99% | Fat-free milk, cantaloupe, strawberries, watermelon, lettuce, cabbage, celery, spinach, pickles, squash (cooked) |
| 80%–89% | Fruit juice, yogurt, apples, grapes, oranges, carrots, broccoli (cooked), pears, pineapple |
| 70%–79% | Bananas, avocados, cottage cheese, ricotta cheese, potato (baked), corn (cooked), shrimp |
| 60%–69% | Pasta, legumes, salmon, ice cream, chicken breast |
| 50%–59% | Ground beef, hot dogs, feta cheese, tenderloin steak (cooked) |
| 40%–49% | Pizza |
| 30%–39% | Cheddar cheese, bagels, bread |
| 20%–29% | Pepperoni sausage, cake, biscuits |
| 10%–19% | Butter, margarine, raisins |
| 1%–9% | Walnuts, peanuts (dry roasted), chocolate chip cookies, crackers, cereals, pretzels, taco shells, peanut butter |
| 0% | Oils, sugars |
How Much Water Do You Need?
Total fluid intake is the amount of water consumed as plain water or part of foods or other beverages.
The rule of thumb says that the recommended intake of water should be around eight 8-ounce glasses per day, but this view is debatable. However, the daily recommendations for fluid intake vary with the parameters of age, weight, and sex.[25]
It increases in the case of pregnant and breastfeeding women. A breastfeeding mother should drink an extra of 750 ML/day to 1,000 ML/day-an increase of at least 34%.[24]
The recommended adequate daily fluid intake in liters per day is as follows:[2]
- For Infants (from breastmilk, formula, and other foods or drinks in case of infants above 6 months of age)
- 0 – 6 months: 0.7 L
- 7 – 12 months: 0.9 L
- For Children
- 1 – 3 years: 1.0 L (about 4 cups)
- 4 – 8 years: 1.2 L (about 5 cups)
- 9 – 13 years: 1.4 L – 1.6 L (about 5 – 6 cups)
- For Boys 14 – 18 years: 1.9 L (about 7-8 cups)
- For Girls 14 – 18 years: 1.6 L (about 7 cups)
- For Men 2.6 L (about 10 cups)
- For Women 2.1 L (about 8 cups)
- For Elderly >60 – 70 years: 1.7 L – 2.0 L (about 6 – 8 cups) based on their health conditions
People need to up their fluid intake when they are involved in activities that either metabolize water or can drain and dehydrate them, including the following:
- Physical activity
- On a high-protein diet
- On a fiber-rich diet to prevent constipation
- Pregnant or breastfeeding (the fluid need is 750 ml-1,000 ml per day above basic needs)
- Vomiting
- Diarrhea
- Exposed to warm or hot conditions
These recommendations cover fluids from water, other beverages, and food. About 80% of the daily fluid intake usually comes from drinks and the rest from the food you eat.[4]
What is Dehydration?
Dehydration means your body has lost more fluids than your intake. There are chances you might get dehydrated when you don’t drink an adequate amount of water or suffer from diarrhea and/or vomiting.
Major symptoms of dehydration in adults and children include:
- Dark yellow and strong-smelling pee
- Feeling dizzy or lightheaded
- Dry mouth, lips, and eyes
Drink fluids when you feel any dehydration symptoms. Keep taking small sips and gradually drink more if you can.[22]
What is Overhydration?
Overhydration or water intoxication is a rare phenomenon that occurs due to excessive intake of water that exceeds the excretion of that excess water.
As a result, the surplus of water dilutes the sodium concentration in the blood and hyponatremia develops.[21]
Water intoxication is usually observed in psychiatric patients, child-abuse victims, and iatrogenic cases.[23]
Note
- Older adults are prone to developing dilutional hyponatremia (water intoxication) as it is difficult for them to flush out their water load.
- Patients with hypoproteinemia, congestive heart failure, and liver or renal disease are also at an increased risk.[3]
A multitude of health benefits accompanies adequate and regular water consumption.
Advantages of Drinking Requisite Amount of Water
Here are 10 benefits of drinking water.
1. Maintains Smooth Digestion and Bowel Function
Water aids in digestion and prevents constipation by improving the functioning of the gastrointestinal tract and reducing gas and bloating.[6][7]
Inadequate water in the body often results in constipation as the colon sucks up the water from your stools to maintain a fluid balance, thereby making them harder and difficult to pass.
Drinking sufficient water helps the body to breakdown the ingested food. This helps your digestive system to function smoothly and keeps your bowels moving.
- Warm water, in particular, is good for digestive health.
2. Aids in Weight Management
Scientists found out in a clinical trial that drinking two 8-ounce glasses of water before meals can help suppress appetite and hence support your weight loss efforts positively.
Drinking enough water fills your stomach and creates an illusion of fullness. This can reduce your tendency to snack more and prevent piling those extra pounds.[8][9]
Also, water can promote the breakdown and metabolism of fat cells.
- Always prefer plain water over high-calorie drinks such as alcohol, sugary fizzy drinks, and sodas[10] to avoid the crappy downsides, namely, sweeteners, sugars, artificial flavors, colors, and additives.
3. Flushes Out Toxins from the Body
Kidneys need enough fluids to get rid of the unwanted wastes that can be hazardous to our health.
Water plays a crucial role in promoting kidney function by acting as a medium to flush out toxins from your body primarily in the form of sweat and urine.
Water also dilutes the concentration of salts and minerals in the urine that can cause kidney stones.
Although it is imperative to drink an adequate amount of water throughout the day, experts warn against drinking too much water (although uncommon but still possible) as it may hamper your kidneys’ ability to filter out waste.[11]
Thus, it is recommended to drink just the appropriate amount of water required by your body.
- As the amount of water required by the body tends to differ from one person to another, it is usually suggested to quench your thirst and also include fluids and foods in your diet that contain a high percentage of water.
- Drinking just the right amount of water can prevent any future risks of kidney stones.
4. Promotes Healthy Skin
Dehydration can leave your blood thick and skin dry. Water keeps the skin well hydrated and improves capillary blood flow, which supports healthy and young-looking skin.
Water moisturizes, revitalizes, and adds elasticity to the skin tissue and gives it a fresh, soft, glowing, and smooth look.
Also, water helps prevent and treat soft lines, scars, acne, wrinkles, and other aging symptoms.[12]
5. Reduces Urinary Tract Infections
Urinary tract infections occur when the bacteria enter the urinary bladder from the urethra.
Women have shorter urethras than men, making it easier for bacteria to sneak in the bladder and putting women at an increased risk for infection.[13]
Studies suggest that increased water consumption is associated with beneficial effects of urinary tract infection prophylaxis and treatment.[14]
6. Relieves Fatigue
If you often feel tired, it is highly likely that your consumption of water is minimal. Fatigue is one of the first signs of dehydration.
When the body is dehydrated, there is a drop in the volume of blood, making the heart work harder to pump oxygenated blood into the bloodstream. This reduces the efficiency of the entire body.
Thus, drinking adequate water can help your body function better and reduce fatigue.[15]
Additionally, water also helps keep your joints and muscles lubricated, thus preventing cramps and sprains that occur due to the friction created between the bones as a result of a loss in moisture.[16]
- The next time you feel a bit tired, ditch that mug of coffee and instead chug a glass or two of water and see if you feel any different. If you do, you’ll know you need to pump up the amount of water you drink daily.
7. Regulates Body Temperature
A requisite amount of water in the body also helps control body temperature.
The ability of the body to release heat when sweat evaporates from the surface of the skin dramatically helps to maintain optimal body temperature.
8. Treats Headaches and Migraines
Drinking just the right amount of water can help you stay alert and composed. A glass of water can help you focus and boost your productivity. Loss/lack of fluids can trigger headaches and an episode of migraine.
In a study published in the European Journal of Neurology, researchers stated that increasing water intake helped in reducing the hours and intensity of headaches in the participants.[17]
- The best way to relieve headaches as a result of dehydration is to incorporate an adequate amount of water into your daily routine.
9. Relieves Hangover
Drinking water works as a simple yet effective way to get rid of a hangover. Alcohol is a diuretic and increases your urge to pee more.[19]
Frequent trips to the restroom can leave you dehydrated with a pounding headache.
Water can replenish your body’s fluid requirements and speed up recovery.[18]
- Alternate your alcoholic drinks with plain soda water and lemon.
- Drink a few glasses of water before you sleep after a boozy night.
10. Beats Bad Breath
Frequent intake of water keeps your mouth moist, helping you steer clear of any food particles, microbes, and their smelly secretions. Bad breath is a clear sign that you may not be drinking sufficient water.
Rinsing with water or drinking a glass of water has a significant effect on morning bad breath.[20]
- Drink sufficient water.
- Rinse your mouth with water, especially after having a meal or snack to control the odor and wash away bacteria and food debris stuck between your teeth and gum line.
Closing Note
The benefits that come with drinking water are quite obvious and make it a celebrated player among all beverages. It is essential to drink just the right amount of water to suit your essential needs.
Start your daily routine with a glass of water. Along with water, consuming more fluids, fruits, and vegetables high in water content can replenish your water needs.
Staying hydrated can keep your body functioning normally and even enhances your productivity.
So, the next time you are thirsty, trade your mugs of coffee and beer bottles with a glass of water and revel in the endless benefits it will shower on you.
Resources:
- Popkin BM, D’Anci KE, Rosenberg IH. Water, hydration, and health. Nutrition reviews. https://www.ncbi.nlm.nih.gov/pubmed/20646222. Published August 2010.
- Water – a vital nutrient. Better Health Channel. https://www.betterhealth.vic.gov.au/health/healthyliving/water-a-vital-nutrient. Published May 31, 2014.
- Lindeman RD, Romero LJ, Liang HC. Do Elderly Persons Need to Be Encouraged to Drink More Fluids? The Journals of Gerontology: Series A . https://academic.oup.com/biomedgerontology/article/55/7/M361/2948068. Published July 1, 2000.
- Appel LJ, Baker DH, Bar O. Report Sets Dietary Intake Levels for Water, Salt, and Potassium To Maintain Health and Reduce Chronic Disease Risk. The National Academies of Sciences, Engineering, and Medicine. http://www8.nationalacademies.org/onpinews/newsitem.aspx?RecordID=10925. Published February 11, 2004.
- Centers for Disease Control and Prevention. https://www.cdc.gov/nutrition/data-statistics/plain-water-the-healthier-choice.html. Published October 23, 2018.
- Arnaud MJ. Mild dehydration: a risk factor of constipation? European Journal of Clinical Nutrition. https://www.ncbi.nlm.nih.gov/pubmed/14681719. Published December 2003.
- Bae SH. Diets for Constipation. Pediatric, Gastroenterology, Hepatology, and Nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4291444/. Published December 31, 2014.
- Pre-meal water consumption for weight loss. Australian Family Physician. https://www.ncbi.nlm.nih.gov/pubmed/23826600. Published July 2013.
- Stookey JD, Constant F, Popkin BM, Gardner CD. Drinking water is associated with weight loss in overweight dieting women independent of diet and activity. Obesity. https://www.ncbi.nlm.nih.gov/pubmed/18787524. Published November 2008.
- Tate DF, Diamond M, Wang X. Replacing caloric beverages with water or diet beverages for weight loss in adults: main results of the Choose Healthy Options Consciously Everyday (CHOICE) randomized clinical trial. The American Journal of Clinical Nutrition. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632875/. Published February 1, 2012.
- Patel S, Patel J, Patel M. EUROPEAN JOURNAL OF PHARMACEUTICAL AND MEDICAL RESEARCH. EUROPEAN JOURNAL PHARMACEUTICAL AND MEDICAL RESEARCH. https://www.ejpmr.com/home/abstract_id/220.
- Palma L, Marques LT, Bujan J. Dietary water affects human skin hydration and biomechanics. Clinical, Cosmetic and Investigational Dermatology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4529263/. Published August 3, 2015.
- Jochem G. To Reduce Risk Of Recurring Bladder Infection, Try Drinking More Water. NPR. https://www.npr.org/sections/health-shots/2017/10/20/558912620/to-reduce-risk-of-recurring-bladder-infection-try-drinking-more-water. Published October 20, 2017.
- Tian Y, Cai X, Wazir R, Wang K, Li H. Water consumption and urinary tract infections: an in vitro study. International Urology and Nephrology. https://www.ncbi.nlm.nih.gov/pubmed/26992936. Published June 2016.
- Aoki K, Nakao A, Adachi T. Pilot study: Effects of drinking hydrogen-rich water on muscle fatigue caused by acute exercise in elite athletes. Medical Gas Research. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3395574/. Published July 12, 2012.
- Sawka MN, Latzka WA, Matott RP, Montain SJ. Hydration effects on temperature regulation. International Journal of Sports Medicine. https://www.ncbi.nlm.nih.gov/pubmed/9694412.
- Spigt MG, Kuijper EC, Schayck CP, et al. Increasing the daily water intake for the prophylactic treatment of headache: a pilot trial. European Journal of Neurology. https://www.ncbi.nlm.nih.gov/pubmed/16128874. Published September 2005.
- Hobson RM, Maughan RJ. Hydration status and the diuretic action of a small dose of alcohol. Alcohol Alcohol. https://www.ncbi.nlm.nih.gov/pubmed/20497950. Published 2010.
- Park SK, Qi XF, Song SB, et al. Electrolyzed-reduced water inhibits acute ethanol-induced hangovers in Sprague-Dawley rats. BioMed Research International. https://www.ncbi.nlm.nih.gov/pubmed/19887722. Published October 2009.
- Van E, Slot DE, Bakker EW, Van GA. The effect of water on morning bad breath: a randomized clinical trial. International Journal of Dental Hygiene. https://www.ncbi.nlm.nih.gov/pubmed/26081039. Published May 2016.
- Joo MA, Kim EY. Hyponatremia caused by excessive intake of water as a form of child abuse. Annals of Pediatric Endocrinology & Metabolism. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4027093/. Published June 30, 2016.
- Dehydration. NHS Choices. https://www.nhs.uk/conditions/dehydration/. Published July 8, 2017.
- Farrell DJ, Bower L. Fatal water intoxication. Journal of Clinical Pathology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1770067/. Published 2003.
- Bardosono S, Prasmusinto D, Hadiati DR, et al. Fluid Intake of Pregnant and Breastfeeding Women in Indonesia: A Cross-Sectional Survey with a Seven-Day Fluid Specific Record. MDPI. https://www.mdpi.com/2072-6643/8/11/651/htm. Published November 22, 2016.
- Willems L. 8 facts (and myths) about water – like the 8-glass rule. Elsevier. https://www.elsevier.com/connect/8-facts-and-myths-about-water. Published March 22, 2013.
Thanx allot for giving ur advice more benefits ur advice. Thanx n verymuch God bless u.
yeah….. its really working.thanks
Water works as energy drinks for athletes. It is recommend for athletes to drink cold water to refuel their body, for the loss of fluids in form of sweat. So, never give less importance to water for a health body and mind. Yes, water do wonders for our mind too..
Thnx for dis suggestion
nice tips
I do say that this water is very happy
Have learn alot from you thanks &God bless
Excellent and proven health benefits, Water is my boyfriend .
The first thing i do when i get up is drink a gallion of water and that makes me feel so good i am 48 and i feel like 28 by drinking that amount of water i don’t ever feel hungry. heard that you have to be careful drinking to much water but i know that your body knows when it’s full so donn’t worry about how much to drink your body will let you know. just get it in and start to feel good
WATER IS GOD GIFT
wow So nice Advice I m getting rid of my acne and pimple too..
very good advice. 10q a lot
A HEALTHY HUMAN BODY NEEDS ABOUT 8 GLASSES OF WATER PER DAY,BUT THAT DOESN’T MEAN THAT YOU DRINK WATER WHEN YOU ARE NOT THIRSTY BECAUSE MOST OF THE WATER REQUIREMENT IS FULFILLED FROM THE FOOD WE EAT
Good tips so easy to remember..?
Water make me feel cool and i’m so cool.. i love drinking water…
Really very nice article.
nice tips everyone motivated by seeing those benefits to drink at least minimum water per day thanging u
Usefull
very usefull
.ps everyone motivated by seeing those benefits to drink at least minimum water per day thanging u
Thanks for relaying that DIVINE message from
from GOD. We should all be eternally Grateful !!
I have always negleted my bodys water needs….. now after reading ths article I have started taking water frequently…. believe I feel better. Good article!
Comment:thnkyou soo much ..now i knw
That is great!
thank you for ur information its really asowme
Thanks. Very useful information. Water is life
very nice advice
very good advice.
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very nice tips thank u.
Thanks very interesting 💋💋
Was helpful i need to drink more of it !!
Thanks for the information, it’s so educative. Keep up with the good work
Thanx a lot for information…..