“Water is life.” We often hear this quote about one of the most abundant substance in our planet. It sounds like a cliché, but this is a general truth. When scientists seek for another habitable planet, they search for water first.
Furthermore, the body is consisted of around 60% water. However, we lose them every day through urine and sweat. Thus, replenishing lost fluids is a vital process in our survival.
Most people take drinking water for granted, though. After all, we might have been drinking just four glasses out of the eight health experts recommend, yet we still survive, right? But properly hydrating one’s self plays a very important role in one’s general health and well-being.
There are different opinions and recommendations on how much water should we be drinking per day. But here are the facts about hydrating backed up by legitimate studies. If you are not quite fond of drinking water, some of these facts may convince you otherwise.
1. Water Increases Energy Levels and Improve Brain Functions
Water contains zero calories, so it is quite hard to believe it could affect our energy levels or brain functions in any way. However, one study shows that fluid loss of 1.36% after exercise impairs the mood and concentration in women.
In another study, mild dehydration caused by exercise of heat can negatively affect many other aspects of brain function. Furthermore, a study from European Journal of Clinical Nutrition shows that chronic mild dehydration negatively impacts the physical performance which leads to reduced endurance.
2. Drinking Lots of Water Helps You Lose Weight
There are plenty of times that the body confuses thirst from hunger, thus we end up eating instead of hydrating. Aside from giving the feeling of being full, water also helps boost metabolism by 24-30%
According to researchers, drinking 2 Liters of water a day can increase energy expenditure by about 96 calories per day. Another study shows that drinking adequate water, especially before meals have a significant weight loss benefit when combined with a healthy diet.
3. Water Helps Prevent Health Problems
Feeling constipated? Increasing water intake can help in alleviating your condition. It also decreases the risk of kidney stones, bladder and colo-rectal cancer. Some also claims that it works well in reducing acne and hydrating the skin.
4. You Can Get Water From Other Sources
Meat, fish, eggs and especially water-rich fruits and vegetables all contain significant amounts of water. Even coffee and other caffeinated drinks can contribute to the body’s fluid balance. However, plain water can easily be processed by the body than that from other sources.
5. Thirst is There For a Reason, but Sometimes It is Not Enough
Thirst is an aged-old survival instinct that we have developed since the beginning of time. The rule is simple; if you feel thirsty, drink water. However, there are instances that you need to initiate increasing your fluid intake.
During strenuous activities or intense heat and you lose a lot of water through sweating. Thus, you need to take more than your usual water consumption. It is also true if the person is breastfeeding or suffering from diseases like vomiting and diarrhea. Also, studies show that older people’s thirst mechanisms can start malfunctioning, so it is better to increase water intake at this stage.
6. The Eight Glasses of Water a Day is an Arbitrary Rule
Although most health experts recommend the 8-glasses rule, the specific number differs for each individual. Things to consider are the person’s body weight, physical activity level and climate.
The Institute of Medicine suggests that the adequate water intake for men is 3.7 liters, while 2.7 liters for women. However, take note that the numbers include fluid intake from other sources such as food and beverages.
As a general rule, drink when you feel thirsty. Stop when you are not thirsty anymore and increase intake during high heat, exercise or suffering from fluid loss.
Source: http://www.ncbi.nlm.nih.gov/pubmed/22190027
http://www.nature.com/ejcn/journal/v57/n2s/full/1601897a.html
http://www.ncbi.nlm.nih.gov/pubmed/14671205
https://authoritynutrition.com/how-much-water-should-you-drink-per-day/
