Water is Life itself: Know the Benefits of Drinking Water

Safe Drinking Water

(Water distributes oxygen all over our body, collects carbon dioxide from all these parts and also dissolves these gases)

In order to maintain our health overall good, we must drink water in adequate amount everyday. Water is the compound which aids in several systems in our body for example digestive system, circulatory system and even excretory system. If we recall our class V science text book, we may remember that, Water is a compound which is made up of two atoms of hydrogen and one atom of oxygen. Water makes up around 65% to 75% of our bodies weight. Even 82% of our blood, about 80% of our muscle and about 85% cartilage is water. Water seems boring to us that means no color, no taste and no smell but as we all know it has amazing properties that make it necessary for supporting life. In fact, water is also known as Life.

We all read in our childhood that cell is the basic unit of our body. Almost all cells in our body needs water to function properly and we have to meet the target by drinking Safe water. Most of the fluid needs by our body are met through the water and beverages we drink as well as through the foods that we eat.

How water helps us?

Benefits of Water

With adequate amount of drinking water, we get rid of wastes through urination, perspiration and bowel movements.  

• Water helps in flushing out toxins from your body.
• Drinking Water also Keep our body’s temperature normal.
• Safe drinking water helps in protecting our spinal cord and other sensitive tissues.
• Water also helps in giving lubrication to our joints.
• Water reduces kidney stones by diluting the salts and minerals in urine. So it enhances kidney function.
• As water helps in increasing satiety and boost our metabolic rate, it helps us to stay in shape. Plain water contains no calories, fat, carbohydrates or sugar.
• Water helps our body in breaking down our foods properly.
• Adequate amount of drinking water helps us staying in good mood and to overcome anxiety and fatigue hence water identified as a migraine trigger.  
• Drinking sufficient water helps in fighting bad breath. 
• Adequate drinking water gives us a radiant, healthy and younger- looking complexion.

Effects of dehydration

• When we loose only 2% of our body’s water content, we can not perform better physically. 
• Mild dehydration i.e. 3% of our body weight can create problem in several aspects of our brain function. It also impair our memory and swings our mood.
• Due to dehydration, some people suffers from headaches and migraines.

How water functions in our body?

Water has several functions but I am describing here some important functions. 

• Water helps our heart to pump out oxygenated blood in our bloodstream.
• In our large intestine, water mixed with fiber to increase the bulk of the stools, reduce its transit time and make elimination easier. Thus Water helps our colon in hydrating the stools and making them softer and easier to pass.
• A glass of water before meals can help in suppressing one’s appetite as when we drink water, it fills our stomach and reduces the tendency to eat more.
• Water helps in increasing the fat burning rate in our body and promoting the breakdown and elimination of fat cells.
• If our body is properly hydrated, then water helps us in capillary blood flow that leads to healthier and younger-looking skin.
• Water keeps the cartilage around our joints supple and hydrated. Thus our joints get lubricated. 

More Water required for Pregnant Women

Who needs more water & in What circumstances?

• Generally people living in hot climates need more water.
• More physically active people also need more water. 
• Water also reduces the stress that occurs during intense work outs due to oxidation. 
• Any person when running with a fever, he/she needs more safe drinking water.
• People who are undergoing with the condition of diarrhea or vomiting also need more water.
• To reduce hangover that arises after alcohol consumption, one must drink a glass of water between the drinks.
• Water is also required in excess amounts for pregnant women and nursing mothers.

For Children

We must practice to provide our children safe drinking water as a healthy alternative to sugar-sweetened beverages. Because water helps to increase a child’s overall water consumption and maintain its hydration. Proper hydration in a child’s body, improves its cognitive function. One can control calorie intake by refusing sugar-sweetened beverages to his/her child. Drinking water, if fluoridated plays a bonus role in preventing dental cavities in children.

My tips for getting enough water

• We can begin our day by drinking a glass of water as soon as we wake up in stead of Tea or coffee.
• If anyone is habituated towards tea or coffee then he/she must take green tea or black coffee. Green tea is zero in calorie and acts as a stimulant.
• We can add a wedge of lemon to water as lemon makes water palatable. It also helps us in drinking more water than we usually do.
• One can take more fluids and eat more fruits & vegetables like cucumber, watermelon, and strawberries that contain minerals, salts, and natural sugars along with water.

Recommendations

Water rich Foods

Drinking water requirement varies from people to people. It also depends on activity level, age, and how much water people are consuming in coffee, tea, or water-rich veggies and fruit. 

• Must drink 8 to 10 glasses of water per day. 
• Institute of Medicine has recommended about the adequate intake of total beverage per day i.e. about 3 liters for men and 2.2 liters for women.
• Colour of our urine is a very good indicator of our level of hydration. The deeper yellowish color means the level of hydration is bad and vice versa.

What studies revealed?

• A study published in the Journal of Nutrition conducted on twenty-five women revealed that being dehydrated can negatively impact one's mood and his/her cognitive function.
• As per a study published in the European Journal of Neurology, researchers found that increasing water intake helped in reducing the total number of hours and intensity of headaches in studied participants.
• According to a study conducted in University of East London found a link between students bringing water into an exam room and getting better grades, suggesting H2O promotes clearer thinking. 
• A recent study found that participants who drink water before a meal, they lose weight faster than those who did not drink water. 
• Some researches also found that the greater the water or fluid intake, the reduce the risk of bladder cancer, colon cancer and breast cancer.
• According to the research conducted by the Linus Pauling Institute, individuals drinking adequate amounts of water have reduced risks of osteoporosis and hip fractures.