Want to get a glowing and radiant skin? Is your daily routine draining away your energy? Drink 02-03 litre minimum of water every day for next 30 days and you can see amazing change in your body. Learn the benefits of drinking water regularly
Have you been trying to lose weight but always feel hungry or have cravings? Do you often see outbreak of acne on your skin? Do you always feel dehydrated and tired? All of these are effects of drinking less water.
Water constitutes about 60 percent of our body. 73% of our brain and heart is composed of water, while skin has about 64% water. The muscles and kidney have 79% water. Even 31% of bones is water. Apart from these, blood and plasma is 90% of water. These fluids in our organs carry nutrients and oxygen throughout the body.
So you now know how our body has water stored through all its vital organs.
The fluids in our body are lost due to evaporation through skin, urine, stools or even breathing. So it is necessary that we compensate for this continuous water loss by drinking enough water. Pregnant and breast feeding women require additional water intake as their metabolism is higher.
How much water should I drink a day?
“We should drink 8 glasses of water each day” is a general norm but there is no real science to this claim. The amount of water required by a person depends on the body type, gender, activity level, weather or even medical condition at times.
Men require more water than women. People living in hot and humid condition need more water than people living in cold countries. The reason is that more fluid is lost in perspiration. Athlete or person indulging in rigourous workout require more water.
The U.S. National Academies of Sciences, Engineering, and Medicine recommends 3.7 litre of fluid intake for men and 2.7 liter for women. Fluid intake includes all the other fluids as well as water derived from food too.
The easy thumb rule to determine the adequate water intake to observe color of urine. If the urine is light yellow to colorless, it is said to be adequate intake of water.
Benefits of drinking water
Water is elixir of life. It is essential for all the body functions. It keeps the body functioning in its peak condition.
Balance body fluids
Our body is made up of 60% of water. This water is present in the body in form of bodily fluids such as blood, saliva, mucus etc. These fluids assist in the different functions of body such as digestion, absorption, circulation, excretion and maintaining of body temperature.
Enough consumption of water is required to maintain regular supply of essential body fluids that perform important body functions.
Energize muscle
Our muscles constitute about 79% of water. This water enable proper functioning of the muscles. Any imbalance in body fluids shall affect the performance of muscles.
It is important to drink water while exercising. This shall help overcome muscle soreness and cramps.
During exercise, there is loss of water from body in the form of sweat. It is essential to drink water during workout to maintain level of water and electrolytes.
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Aids in weight loss
Drinking water shall help to curb hunger. So you shall experience less cravings. It helps you to feel full for longer time.
It also aids in exercises by keeping regular flow of fluids in muscles. This helps you to burn more calories by exercise. And it also compensates for loss of water through sweat.
It improves digestion and excretion so the metabolism is better with regular intake of water.
You can lose extra pounds with regular exercise and consumption of lesser food in dieting phase.
Better digestion
Digestion begins in mouth. Saliva in the mouth is made of water along with electrolytes and enzymes.
Adequate water shall help in circulation of food throughout digestive system.
Digestive juices in the stomach are also made of water. These digestive juices help to break down the food and absorb the nutrients in our body.
Improves blood circulation
Water carries essential nutrients and oxygen to your entire body. Proper blood circulation shall improve your immunity and boosts energy .It shall improve cognitive function of brain and have positive impact on our overall health.
Aids flushing out of toxins
Our body flushes out the toxins by the way of sweat, urine and stool and other fluids like mucus.
Sweat is given out by our skin while we are exercising or are exposed to hot weather. This sweat helps to regulate our body temperature.
Our body also needs water to regulate our bowel movement and to avoid constipation. Our kidneys perform important function of filtering the waste in the form of urine. Regular intake of water help kidneys to function well and prevent kidney stone or constipation.
Prevents headaches and hangovers
Most of the times, headache is sign of dehydration. Due to inadequate intake of water, our body undergoes dehydration. Feeling thirsty or tired, chapped lips and skin, muscle cramps, sunken eyes, feeling dizziness, limp/dull hair are signs of dehydration. Prolonged dehydration could be fatal.
Alcohol is a diuretic. It causes your body to remove fluids from your blood through your renal system, which includes the kidneys, ureters, and bladder, at a much quicker rate than other liquids. This leads to dehydration causing hangover the next morning.
Adequate intake of water keeps the hangover and headaches away.
Prevents bad breath
Water is a main component of saliva. Saliva also includes small amounts of electrolytes, mucus, and enzymes. Saliva regulates the oral bacteria. Drinking water regularly will help to keep odour under control because washes away food particles and bacteria.
Improves hair and skin
Adequate water intake will help keep your skin hydrated and may promote collagen production. It keeps the skin looking fresh and supple.
Water alone does not reduce the wrinkles. Regular use of Moisturizers and sunscreen shall help to reverse the skin damage.
The blood circulation in the scalp is better when there is adequate water level in the body. so we get healthy hair and clean scalp. Dehydration makes the hair dull and limp.
Improves immunity
Water also helps you absorb important vitamins, minerals, and nutrients from your food and keeps you healthy.
It also aids in flushing out of toxins from the body in the form of sweat, urine and stool.
It increases immunity by keeping our body healthy and free from toxins and waste.
Final note:
Water is available in our household. And drinking water regularly has immense benefits for our body. If you find it difficult to drink water regularly, you may add flavor to water or drink other fluids regularly. So start a 30 days water challenge.
Let me know in comments below what are the changes that you observed in your body and its functioning. I would love to hear the benefits of drinking water that you experienced.
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