Your body is about 60% water, and staying hydrated can have numerous benefits for many aspects of your health. Read on to learn all the benefits of drinking water and exactly how much you need each day.
Why drinking water is so important
You need to drink water daily because we are constantly losing water in the body, through things like:
Breathing
Sweating
Urine and bowel movements
Vomiting and diarrhea
To function at your best, you must continually replace your body’s water supply by drinking enough water each day.
You might think dehydration is an extreme condition, but losing just 1-3% of fluids can result in about 1.5-4.5 pounds of weight loss for someone who weighs 150 pounds. This amount of fluid loss can easily occur through everyday activities and body functions. Staying hydrated is crucial to avoid the troublesome symptoms of dehydration, such as fatigue, dizziness, headaches, and lightheadedness.
Every cell in the body requires water to function properly. Drinking water is important for your whole body to stay at its peak and for you to feel your best.
Water and digestion
Hydration is essential for digestion and gut health. It helps your body absorb nutrients from food and supports the health of your gut muscles. Water also helps eliminate toxins from the body through urine and waste.
Water also supports digestion by preventing constipation, a common issue among adults and children. Increasing fluid intake can help relieve constipation.
Hydration status can also affect the effectiveness of pathogen elimination in the gut, potentially compromising the immune system.
Hypertension and water intake
Drinking water can help control blood pressure. Dehydration decreases blood volume, leading to vasoconstriction. Since blood is about 90% water, this increases blood pressure. Chronic dehydration may also contribute to higher blood pressure.
If you struggle with high blood pressure, some studies (source: https://pmc.ncbi.nlm.nih.gov/articles/PMC10807041/) have shown that drinking 6-8 cups of water each day can help alleviate hypertension.
However, drinking too much water too quickly can lower blood pressure, so consider sipping water throughout the day rather than drinking a lot at a few times.
Water and athletic performance
Hydration is also crucial for athletic performance—losing as little as 2% of your water content can noticeably affect your workouts. Losing up to 5% of your body’s water can reduce your workout capacity by up to 30%.
Losing water during workouts can lead to altered body temperature, increased fatigue, and difficulty exercising both physically and mentally. Water also cushions the joints and supports proper muscle function. If you’re about to do a tough workout, make sure you’re well-hydrated first to avoid these signs and symptoms.
How brain function and fatigue are related to hydration
Your brain is made up of nearly 75% water, and its function is affected by how hydrated you are at any given moment. Many studies have shown that dehydration leads to decreased short-term memory, attention, test-taking performance, and reaction times. Even mood has been found to be altered in dehydrated individuals.
If you’re prone to headaches, it might be related to your hydration levels. Even if dehydration isn’t the direct cause, not drinking enough water can worsen underlying medical conditions that lead to headaches.
Fatigue is a common sign of dehydration. Feeling sluggish and exhausted may indicate you’re not drinking enough water. If you have trouble staying awake during the day, try replacing caffeine with a glass of water.
Weight loss and water intake
If you're trying to lose weight, try drinking an extra glass of water. Water helps you feel full by filling your stomach and can slightly boost your metabolism.
Drinking water about half an hour before meals may promote weight loss. Dehydration can also make you feel hungry even when you’re not because your body signals for water. Staying well-hydrated can support your weight loss efforts.
How much water do you need?
Now that you understand drinking water is essential for feeling your best, how much do you truly need?
· Women — 11.5 cups, or 92 ounces
· Men — 15.5 cups, or 124 ounces
This may seem like a lot, but drinks like soup, smoothies, coffee, and tea all count. Staying hydrated is important for your body to work its best.
Water is involved in every cell in your body and supports numerous bodily functions.Staying hydrated helps you avoid fatigue, manage your weight, and perform at your best. Women should aim for 92 ounces a day, and men should aim for 124ounces a day.
