8 health benefits of water you need to know
Water is all around us, from the stuff we swim in to the beverages we drink. In fact, with our bodies consisting of around 60% water, it is basically us. It’s no wonder we feel so much better when we drink enough of it—not to mention it is one of the main tools to aid with successful slimming. We’ve rounded up the top 8 benefits of drinking lots of water — you won’t believe how good it is for you!
- Water helps with weight loss
It’s a known fact that drinking water reduces your appetite. The feeling of thirst is commonly mistaken for hunger and results in putting on weight. It just so happens that when you’re dehydrated, fat cells become harder to break down and losing weight becomes very difficult. Water may also help with weight loss, if it is consumed instead of sweetened juices and sodas. “Preloading” with water before meals can help prevent overeating by creating a sense of fullness.
A 2013 study in 50 young women with overweight demonstrated that drinking an additional 16.9 ounces (500 mL) of water 3 times per day before meals for 8 weeks led to significant reductions in body weight and body fat compared with their pre-study measurements. The timing is important too. Drinking water half an hour before meals is the most effective. It can make you feel more full so that you eat fewer calories.
- Water clears your skin
Drinking water will provide dry skin with moisture and flush out toxins, clearing your skin of any bacteria or dirt that could go on to cause imperfections. With dehydration, the skin can become more vulnerable to skin disorders and premature wrinkling.
A small 2015 study of women found increased water consumption was associated with better skin hydration and appearance. However, drinking water alone isn’t enough to ensure healthy skin, as diet and genetics will also play a role.
- Water is a natural anti-wrinkle treatment
Dehydration makes your skin look more dry and wrinkled, which can be improved with proper hydration. Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss but don’t expect overhydration to erase wrinkles or fine lines. Once you are adequately hydrated, the kidneys take over and excrete excess fluids. You can also help “lock” moisture into your skin by using moisturizer, which creates a physical barrier to keep moisture in.
- Water can put an end to headaches and dizziness
These can both be brought on by fatigue, which is a sign of dehydration and are thus improved by an increase in water consumption. Dehydration has also been identified as a migraine trigger. A study in 102 men found that drinking an additional 50.7 ounces (1.5 liters) of water per day resulted in significant improvements on the Migraine-Specific Quality of Life scale, a scoring system for migraine symptoms. Plus, 47% of the men who drank more water reported headache improvement, while only 25% of the men in the control group reported this effect.
- Water can fight infections
When you’re dehydrated you’re more likely to catch a bug, as water has the ability to flush out any toxins that may be in your body. Water is also especially good for getting rid of and preventing urine infections and kidney stones. Drinking the daily recommended amount of water is thought to help reduce the risk of bladder and colon cancer by diluting cancer-causing agents in urine.
- Water improves your concentration skills
As your brain is made of around 85% water, if you get dehydrated it can affect your concentration and even your short-term memory. Even mild dehydration is linked with some short-term memory loss and concentration, so if you want to stay on top of your game, drink that glass of water.
- Water supports your heart.
Your heart needs plenty of water to maintain pumping blood around the body at an optimum rate. When you’re dehydrated, your blood thickens, meaning your heart has to work even harder. You can try approaches such as eating watery fruits or taking nutritious drinks such as smoothies.
- Water can improve your mood.
Drinking water makes us feel so refreshed that it actually improves our state of mind. You don’t even have to be severely in need of it to benefit. Many people find that starting their day by drinking cold water helps wake them up. After all, dehydration (which, again, naturally occurs when you sleep) can make you tired and dizzy, according to the National Library of Medicine. Replenishing with a glass of water first thing in the morning can help prevent this by prompting the rehydration process, ensuring your tissues and organs get the fluids they need.
Recommended water intake
The European Food Safety Authority (EFSA) in 2010 has recommended 2.5 liters of water for men and 2 liters for women in a day. On the other hand, The Australian National Health and Medical Research Council (2006) has recommended 3.4 liters of water for men and 2.8 liters for women in a day. The World Health Organization has recommended water intake depending on the level of physical activity.
For example, people with a sedentary lifestyle should consume 2.9 liters (men) and 2.2 liters (women), while people who are involved in high labor activities are required to drink about 4.5 liters per day, irrespective of their gender. Irrespective of the optimum amounts, taking adequate water is important. It has several benefits, and one cannot afford to face the ill effects. In the following section ,we have discussed certain tips that can help you drink more water.
One of the most important minerals that a body requires comes from water. If you wish to have a healthy heart and good health, then you must keep in mind to drink a lot of water. Plenty of fluids can help you to stay hydrated.