Healthy Hydration: Benefits of Drinking Sufficient Water Daily

Our bodies are made up of 70% water, so it makes sense that we need a lot of water every day for our bodies to function properly. Drinking the ideal amount of water can - 

• Prevent dehydration
• Improve mood
• Clarify thinking
• Regulates body temperature
• Prevent constipation
• Prevents kidney stones

As water has no calories, it can also help you maintain your weight and help you stay fuller. If you’re struggling to lose weight, switching water to other drinks can help you reduce your calorie intake. 

Your body needs to be hydrated when:

• You’re in hot climates.
• You’re more physically active.
• You’re running a fever.
• You’re suffering from diarrhea or vomiting.

In this guide, we’ll go over the benefits of staying hydrated.

Benefits of Drinking Sufficient Water Every Day

1. Maximize physical performance

One of the biggest problems with being dehydrated is that your physical performance can suffer.

This happens the most when you’re exercising or are in extreme heat. 

If you’re dehydrated, it has a noticeable effect. Dehydration happens when you lose as little as 2% of your body’s water content. 

Being dehydrated can alter your body temperature, reduce motivation, and increase fatigue. Being dehydrated can also make your exercise feel much more difficult, both physically and mentally.

If you’re ideally hydrated, it can help you maintain your physical performance. This isn’t surprising as the muscle is about 80% water. If you exercise intensely and tend to sweat, you need to stay hydrated to keep your performance at its best. 

2. Affects energy levels and brain function

Your brain is affected by how hydrated you are. 

According to studies, even mild dehydration can impair your brain function. In a study done on young women, researchers found that a fluid loss of just 1.4% after exercise impaired both mood and concentration. Drinking less water is also related to consistent headaches. 

A similar study on men found that a fluid loss of 1.6% was detrimental to working memory and increased feelings of anxiety and fatigue.

A fluid loss of 1-3% equals 0.5 - 2 kgs of body mass (for a person that weighs 70 kgs). This can happen during normal daily activities as well. Imagine what happens during exercise and high heat. 

Other studies have shown that dehydration can alter mood and affect memory and brain performance. 

3. Help prevent and treat headaches

Not drinking enough water in a day can trigger headaches and migraines in some individuals. As a matter of fact, dehydration is the most common symptom of dehydration.

Some studies have also shown that drinking water can help relieve headaches for individuals who often have headaches. 

A study conducted on 102 men found that drinking an additional 1.5 litres of water per day can significantly improve migraines. 

4. Helps relieve constipation

Constipation is a common problem that’s characterized by infrequent bowel movements and difficulty passing stool.

However, increasing fluid intake is recommended to get rid of this issue. Low water consumption appears to be a risk factor for constipation in both young and old individuals. 

If you increase your daily water intake, you can easily decrease constipation. 

Mineral water is one of the best drinks you can consume if you’re suffering from constipation. Studies have shown that mineral water that’s rich in magnesium and sodium improves bowel movement frequency. 

5. Help prevent kidney stones

Urinary stones are clumps of mineral crystals that form in your urinary system. The most common types of stones are kidney stones, which, as the name suggests, are formed in the Kidneys. 

Limited water intake can lead to kidney stones. High fluid intake increases the amount of urine that passes through the kidneys. This reduces the amount of minerals in your kidney, and they’re even less likely to crystalize and form clumps. 

Water may even help prevent the initial formation of stones, but more evidence is needed to confirm this. 

6. Lubricate the joints

Cartilage found in your joints and disks of the spine is made up of 80% water. Long-term dehydration reduces your joints’ shock-absorbing ability, leading to joint pain. 

7. Boosts skin health and beauty

One of the biggest reasons for your skin to become dry and rough is dehydration. Studies have shown that low water intake can cause your skin to dry up and start cracking. 

Moreover, your skin can become more vulnerable to skin disorders and premature wrinkling. 

You need to make sure that you drink enough water to maintain the health and beauty of your skin.

8. Regulates body temperature

Water stored in the middle layers of the skin comes up to the skin's surface as sweat. As your sweat evaporates, it cools down your body.

Some studies suggest that when there’s limited water intake, it increases the heat in your body. By drinking enough water, you can reduce the physical strain on your body and regulate body temperature better. 

9. Can help with weight loss

Drinking enough water can help you lose weight. Why? Because water can increase satiety and boost your metabolism.

If you’ve been having trouble losing weight, you may want to increase your water intake. Increased water intake boosts your metabolism, which in turn increases the number of calories you burn. 

An additional 500 mL of water 3 times per day can lead to significant weight reduction and help in burning fat quickly. 

When you drink, water is really important as well. If you drink water half an hour before meals is the most effective way to cut down on excess weight. You’ll feel fuller, so you eat fewer calories. 

The Final Take

Dehydration can affect you mentally and physically. This is why you need to get enough water each day. Staying hydrated is one of the easiest things you can do to improve your physical and mental quality.