Do you know why health experts recommend that you drink at least 8 glasses of water a day? Are you aware of the role of water in keeping you strong and healthy?
Water makes up about 60% of the human body. It is essential to life, playing a critical role in several important bodily functions and processes. Without enough of it, your body will have a tough time carrying out its tasks, increasing your risk of health problems and even death.
How much water should you drink every day?
In general, the recommended amount of water to drink per day is around 8 glasses. However, this number can change, depending on certain factors, such as age, sex, weight, physical activity level, and the temperature or climate of the place where you are at.
To calculate how much water you should drink per day, follow these steps:
- Weigh yourself
- Multiply your weight by 67% or 0.67
- The product is the amount of water you should drink in ounces
So, for example, if you weigh 130 pounds, you should drink 130 x 0.67 = 87.1 ounces of water a day.
Now, if you are fairly active, i.e. you regularly workout or exercise, you should factor that in too. So, instead of drinking only 87.1 ounces of water per day, you should add 12 ounces of water for every 30 minutes of exercise that you do.
Why are the health benefits of water?
Water offers a long list of health benefits. Below are some good examples:
It helps regulate your body temperature
When the weather is hot and humid, or when you are doing a strenuous activity, your body heats up fast and releases sweat through your skin. This is because there is water stored in your skin’s middle layers, and it rises to your skin’s surface to cool down your body through evaporation.
It plays a key role in your digestive processes
Water is key in the production of saliva, which is a substance that plays a major role in the digestion of food that you eat. It is also essential in the absorption and transport of essential nutrients to the different parts of your body. Drinking enough water can improve your bowel activity and lower your risk of constipation too.
It helps flush out wastes and toxins
Your body has to constantly flush out wastes and toxins that enter it to avoid accumulation that can lead to medical complications. By drinking enough water, you can get rid of those without any issues through sweat, urine, and feces.
It is essential in blood pressure management
High blood pressure is a widespread health problem that can be caused by a variety of reasons, including a poor diet, lack of physical activity, and not drinking enough water. If not diagnosed and treated right away, it can lead to more severe diseases, such as heart attack and stroke. By drinking enough water, you can stop your blood from getting thicker, and maintain your blood pressure levels within the normal range.
It aids in weight loss
Drinking a glass of water before eating can make you feel a little bit full and prevent overeating. It also helps your body digest your food and absorb essential nutrients properly. If you are trying to lose weight through dieting, make sure to drink a glass of water first every time you feel like you want to eat, as your body is probably only thirsty and not really hungry.
It lowers your risk of respiratory problems
If you are dehydrated, your body will work hard to minimize the amount of water it loses by restricting organ and system functions. Your respiratory system will be one of the things that will be impacted by this. Your airways will not be functioning properly, and if you have allergies or asthma, you will feel worse.
It can help prevent joint pains
Your joints need water for lubrication. Whether they are located in your spine, arms, or legs, they have to always be lubricated to allow you to move freely. So, if you do not drink enough water, your movement and mobility will be limited, and you will have an increased risk of joint pains.
It is vital to oxygen transport
Blood transports oxygen to the different parts of the body, and over 90% of it is water. If you are dehydrated, your blood will thicken and be unable to efficiently deliver oxygen to your vital organs and systems.
It enhances skin health
If you want to prevent acne, pimples, and wrinkles, you should drink enough water. According to health professionals, dehydration can lead to premature wrinkling and make your skin more vulnerable to blemishes and diseases.
It supports brain function
Certain studies have found that not drinking enough water can impact brain function. According to their findings, people who suffer from even just mild hydration experience an increase in the frequency of headaches and tend to have trouble focusing, remembering and processing information, or maintaining high energy levels and a good mood.
It is good for your kidneys
Many cases of kidney stones are caused by insufficient water intake, so drinking enough water is important to avoid this problem. If you have kidney stones, you will experience various pains and discomforts, including back or belly pains, pain when urinating, blood in your urine, nausea, chills, vomiting, fever, and cloudy urine.
It can prevent hangovers
Alcohol can make your body lose a lot of water. So, if you are going out drinking, you should remember to drink some water between your alcoholic drinks to reduce your risk of dehydration and prevent a hangover.
It can prevent and cure headaches
One of the most common symptoms of dehydration is a headache or migraine, and various studies have found that water is an effective treatment for it. By drinking a glass of water, you can decrease the intensity of the pain and feel better in no time.