I have many very vivid memories of my childhood. One that stands out a lot is standing in front of our refrigerator, as a kid, looking for something to drink. We, like most others, had the standard fair or beverages. Milk, juice (on occasion), sodas, and of course a pitcher or jar of water. As a child, it seemed to be the decision that plagues the ancients. For me, one beverage was guaranteed to win out and that was the beverage that sported the label 10 2 4 on it. If you aren’t familiar, that label is the old Dr. Pepper label. Yeah, surprise that a kid went with a sugar drink instead of the healthier choice of water.
Every day we are told that we need to drink more water, we need more focus on our hydration. We need more water consumption in our lives to maintain a healthy lifestyle. We hear the words but what is often missing in them is the importance of why we need to drink water, daily.
- Health benefits of water
- Seven benefits of staying hydrated
- Feeling parched? Signs of dehydration
- Sip your way to success with these hydration tips
- Balancing life and water
Health benefits of water
From the first health class we take to the constant reminders in science class, we know that the human body is roughly 60% water. In all of these classes, we learn the basics of why water is needed. We know it is essential in keeping us hydrated but it seems that when we talk about how it is needed to remove toxins from the body, help with mental acuity, and overall general bodily wellness, the lessons are a bit more lacking. An average, healthy person needs between four and six cups of water per day. But that is only the minimum needs.
Water is often referred to as the elixir of life, and for good reason. It plays a crucial role in numerous bodily functions,from regulating temperature to aiding digestion. Consuming adequate amounts of water can have a profound impact on your overall health and well-being.
One of the primary benefits of drinking water is its ability to hydrate your body. When you’re dehydrated, your body’s functions can become impaired, leading to fatigue, headaches, and even dizziness. By staying hydrated, you can improve your energy levels, enhance cognitive function, and reduce the risk of heat-related illnesses.
In addition to hydration, water also plays a vital role in maintaining healthy skin. When your body is well-hydrated, your skin can appear more supple, radiant, and less prone to dryness and wrinkles. Water helps to flush out toxins and impurities, leaving your skin looking its best.
Seven benefits of staying hydrated
Regulates Body Temperature
Water is vital in keeping the human body temperature at an average of 97 to 99 degrees Fahrenheit. Sweat is made of 99% water and 1% salt and fat, which is why exercise and warm temperatures deplete the body’s water supply so quickly. During these situations, perspiration cools the body as sweat evaporates from the skin, keeping you more comfortable. It’s essential to stay hydrated when you’re cold, too, however. Water redistributes heat around the body, keeping the core and vital organs warmer than the extremities in frigid conditions.
Regulates Blood Pressure
About 90% of blood plasma consists of water, so depleting your body of water can significantly impact the circulatory system. Dehydration can cause low or high blood pressure, depending on the person. For dehydration to cause low blood pressure, losing fluid will cause low blood volume because blood is mostly water, leading to lower pressure. This can also lead to high blood pressure as the body reacts to fix the pressure drop. This overcorrection includes a release of vasopressin (a hormone that balances sodium levels to retain water), but it can also cause high blood pressure by constricting the blood vessels. Giving your body an adequate amount of daily fluid alleviates both high and low blood pressure concerns.
Aids Digestion
A common myth is that water dilutes stomach acid, negatively impacting digestion, but according to research, drinking water before, during, or after a meal is always a good idea. The body breaks down food more efficiently if adequately hydrated, allowing it to fully absorb nutrients into the bloodstream and take them where needed.
Removes Waste
Without water, our bodies would be full of harmful toxins. Human urine is around 95% water, and without urine, there would be no way for the kidneys to filter the blood. As blood enters the kidneys, nutrients and toxins are separated. Nutrients return to the bloodstream, and toxins are carried away in the urine and excreted. Water also helps prevent constipation by making stool softer, which expedites the removal of waste from the body. Staying up on your hydration levels keeps all of these systems functioning smoothly.
Improves Physical Performance
Drinking enough water enhances physical performance during exercise, sports, and other daily activities. Water lubricates joints, decreasing discomfort during physical activity and reducing the risk of injury. It also protects tissues and organs from damage or injury by cushioning them. A common misconception is that sports drinks are better than water after a workout. For most people, water alone is enough to stay hydrated after moderate activity, and water comes without added calories, sugars, and sodium. Sports drinks should be reserved for intense physical activity that lasts for a prolonged period. A combination of sports drinks and water will replenish lost fluids and electrolytes.
Improves Cognitive Performance and Mood
If you’re experiencing brain fog or are feeling unmotivated, try drinking a glass of water. Being adequately hydrated correlates to better brain function. A study on the effects of dehydration and rehydration revealed a drop in cognitive performance while participants were dehydrated. This included increased fatigue and decreased overall mood, short-term memory, attention, and reaction. After the participants were rehydrated, all of these issues improved.
Impacts Weight Loss
According to the experts at Johns Hopkins University, water can help the average person lose weight for various reasons. Increasing water intake can change the way you eat. It acts as a natural appetite suppressant, which decreases instances of overeating. It is also calorie- and sugar-free, so replacing sodas and juices with water could promote weight loss. Water also keeps the body functioning properly physically and mentally, leading to more effective exercising and decreased cortisol levels.
Feeling parched? Signs of dehydration
Dehydration can sneak up on you, even when you think you’re drinking enough water. Recognizing the early signs of dehydration is essential to prevent more serious health issues. Here are some common symptoms to watch out for:
- Thirst: This is the most obvious sign of dehydration, but it’s important to listen to your body and drink water before you feel excessively thirsty.
- Dry mouth and lips: When your body is dehydrated, it can lead to a dry mouth and lips.
- Fatigue and weakness: Dehydration can cause your body to feel tired and weak, even if you’re getting enough sleep.
- Headache: A headache is a common symptom of dehydration, especially when it’s accompanied by thirst and fatigue.
- Dizziness and lightheadedness: If you’re dehydrated, you may experience dizziness or lightheadedness,particularly when you stand up quickly.
- Dark urine: A dark color to your urine can be a sign of dehydration. Healthy urine should be a pale yellow color.
- Decreased urination: When you’re dehydrated, your body may produce less urine than usual.
Sip your way to success with these hydration tips
Staying hydrated throughout the day is crucial for optimal health and performance. Here are four easy tips to help you sip your way to success:
- Start your day with a glass of water: Begin each morning by drinking a glass of water to rehydrate your body after a night of sleep. This will also help to kickstart your metabolism and boost your energy levels.
- Carry a reusable water bottle: Keep a reusable water bottle with you throughout the day and sip on it regularly.This will help you stay hydrated without having to constantly search for a water fountain or tap.
- Add flavor to your water: If you find plain water boring, try adding fruits, vegetables, or herbs to infuse it with natural flavor. This can make drinking water more enjoyable and help you stay hydrated.
Pay attention to your body’s signals: Listen to your body and drink water when you feel thirsty. This is a natural way to stay hydrated and avoid dehydration. Remember, it’s important to drink water throughout the day, even if you don’t feel particularly thirsty.
Balancing life and water
Admittedly, we are not given positive feedback on drinking enough water. We are bombarded with sugary carbonated drinks, 400 calorie coffee drinks, and enough medication to cover the entire world several times over and all of these take their toll on our bodies. While there is water in just about everything we put into our bodies, it rarely leaves us with getting enough. Small steps, daily, can help us increase the amount of water we intake. You can set your smart device to remind you, buy a water bottle with indicators of how much you should be drinking every hour, or just plop a HUGE bottle filled with cold water in front of you and sip on it all day. Each of these options will work but how well will they work for you? We do need to understand that water is essential to life and we are not getting the quality or amount we need daily.
Do you drink enough water? Do you even know if you drink enough water in a given day? Do you dislike drinking water because of its taste? Did you start increasing the amount of water you drink daily? If so, how did you do it and stick with it. Do you flavor your water or take it au natural? Let me know in the comments below. Once again, thanks to each and every one of you who continue to make GayintheCLE what it is. Just know that we could not do this without your support. Thank you.
Gay in the CLE 