We’ve all heard people say that you need to drink 8 to 10 glasses of water to stay healthy. Did you ever wonder why?
- Your body is composed of about 60% water, so drinking water maintains the balance of body fluids. Staying hydrated aids in the following bodily functions: digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.
- Water Can Help Control Calories. You always hear people say you need to drink more water in order to lose weight, but do you know why? While water itself doesn’t have any magical effect on weight loss, substituting it for higher calorie beverages makes a world of difference in overall colorie consumption. It also helps to eat a diet high in water-rich foods that are healthier and more filling. Food with high water content looks larger, its higher volume requires more chewing, and it is absorbed more slowly by the body, which helps you feel full. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.
- Water Helps Energize Muscles. Cells that don’t maintain fluid balance shrivel, which can result in muscle fatigue. When muscle cells don’t have adequate fluids, they don’t work as well and performance can suffer. Drinking adequate fluids is important when exercising. The American College of Sports Medicine guidelines for fluid intake recommend that people drink about 17 ounces of fluid about two hours before exercise. During exercise, they recommend that people start drinking fluids early, and drink them at regular intervals to replace fluids lost by sweating.
- Water Keeps Skin Looking Healthy. Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss. Dehydration makes your skin look more dry and wrinkled, which can be improved with proper hydration. It also helps to use moisturizer, which creates a physical barrier to keep moisture in.
- Water Helps Your Kidneys Function Properly. Body fluids transport waste products in and out of cells. Your kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate. When you’re getting enough fluids, urine flows freely, is light in color and free of odor. If you chronically drink too little, you may be at higher risk for kidney stones.
- Water Helps Maintain Normal Bowel Function. Adequate hydration keeps things flowing along and prevents constipation. A good balance of fluids and fiber is the perfect combination, because the fluid pumps up the fiber and keeps your bowel functioning properly.
So, what can you do to drink more water?
- Drink fluids with every snack and meal.
- Choose beverages you enjoy! You will be more likely to drink them if you like the way they taste.
- Include more fruits and vegetables in your diet. The high water content will add to your hydration. About 20% of our fluid intake comes from foods.
- Always have a bottle of water with you.
- Choose beverages that meet your individual needs. If you’re watching calories, go for non-caloric beverages or water.
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