Water consumption is essential to good overall health. It is recommended to drink eight 8-ounce glasses daily. Beverages such as coffee, tea, and juice can contribute to your daily fluid intake; however, it is best to opt for beverages without sugar or alcohol content as these could have adverse effects. Other ways include eating water-rich foods like berries, lettuce, and carrots.
1. Weight Loss
Hydration increases metabolism and helps you burn calories more rapidly – an invaluable aid for those trying to lose weight. Water makes up 75% of your brain and is essential for cognitive functioning. Even mild dehydration can interfere with concentration and focus.
Being dehydrated can increase fatigue and make physical exertion seem harder, so drinking water before exercising is essential to combating muscle cramps by dissolving electrolytes and stimulating proper muscle contractions – providing more energy during and after your session! Drinking enough water also prevents muscle cramps by dissolving electrolytes and encouraging proper muscle contractions – something dehydration cannot.
2. Increased Energy
Mild dehydration can have serious adverse effects on brain function and make people feel tired and listless. Water is vital in aiding muscle contraction during workouts and relieving fatigue throughout the day; it also prevents cramps during workouts and combats fatigue throughout the day, providing a healthier alternative than sugary energy drinks that spike your blood sugar and then crash, or large meals that take too long for digestion.
People who exercise should keep water bottles on hand during and after physical activity. Athletes may find the need to urinate more often, though urine color alone cannot serve as an indicator of hydration status.
3. Better Sleep
Water is essential to many bodily functions, from protecting joints to transporting oxygen to cells and regulating temperature regulation. Without sufficient hydration levels in your system, your body has to work harder at carrying out these functions resulting in fatigue and headaches.
Mild dehydration can have serious ramifications on cognition and lead to feelings of confusion and anxiety, but drinking enough water can help you focus better, improve your mood, and prevent headaches. Water is always the ideal choice when it comes to staying hydrated, though electrolyte drinks may also provide benefits when doing intensive physical activity or living in hot climates.
4. Better Focus
Dehydration can cause headaches and poor focus during exercise or outdoor activity in hot weather, particularly if one consumes too little fluids. Water is the ideal beverage choice to aid hydration; however, other beverages may contribute towards maintaining fluid intake as well.
Adler advises focusing on drinking more water, cutting back on caffeine and alcohol consumption, eating fruits, vegetables, and whole grains that contain high concentrations of water, and using apps that track water consumption if you find it hard to remember or stay on track with drinking enough hydration. She suggests flavoring plain water with lemon, mint, or strawberry slices for an added twist!
5. Lower Risk of Kidney Stones
Optimized hydration has been linked with decreased risks of kidney stones (see Evidence Table below), likely because increased fluid intake dilutes urine and decreases the mineral crystal concentration that forms these stones.
Increased water intake can also help prevent and ease constipation, reduce stomach ulcers and heartburn risk, support proper muscle functioning, and ease feelings of tiredness and lethargy while increasing energy levels by decreasing dehydration – this is especially vital when exercising or working outside in hot weather.
6. Lower Risk of Heart Disease
Water is essential to keeping our hearts pumping blood efficiently, and when dehydrated can result in increased blood pressure. While optimal hydration may reduce thickness and prevent future heart complications.
Mild dehydration can impair cognitive functioning and lead to feelings of lethargy, making it harder than usual to focus. An increase in fluid intake may improve cognition while simultaneously increasing energy levels. Drinking plenty of water is the primary way to stay hydrated, but eating foods that provide additional hydration such as oatmeal or fruits and vegetables may also help.
7. Better Skin
Consuming water helps the skin remain youthful and supple. Water also supports healthy bones and kidneys. For optimal hydration levels, people dehydrated should aim to drink at least eight 8-ounce glasses of water daily or alternatively try low-calorie beverages such as tea and coffee.
Hydration helps combat dehydration, which can cause unclear thinking, mood changes, and overheating. Being well-hydrated also helps flush away waste through urine output, perspiration, and bowel movements – helping the body remove waste more easily than otherwise. Staying properly hydrated also can reduce hangover symptoms like thirsty mouth, dry mouth headache, and fatigue more efficiently than otherwise.
9. Lower Risk of Illnesses
Research has demonstrated that people who consume sufficient water tend to be healthier and less likely to develop chronic diseases, like heart disease. These benefits stem from how well each person’s cardiovascular, respiratory, metabolic, renal, and digestive systems operate simultaneously.
Staying hydrated during hot weather or physical activity is especially essential. Even mild dehydration can have detrimental effects on brain function and make it harder for us to focus and remain alert. Hydration also speeds up your recovery in case of illness, including colds or flu.
10. Better Memory
Dehydration can negatively impact short-term memory recall. Studies have indicated that drinking more water could boost it. Studies that use subjective self-reported mood measures have consistently reported that water consumption results in changes to alertness and arousal levels, though these changes seem independent of their effects on cognitive performance.
Becoming well-hydrated can help improve mental clarity, boost energy levels, and stave off cognitive decline as we age. Be sure to keep a reusable water bottle handy and drink throughout the day to stay hydrated!
