Water, the liquid existence. It makes up 60 percent of your body, 75% of your muscles and 85% of your mind. It’s the lubricant that’s involved in just about any chemical process that happens inside your cells.
Water is obviously the most important nutrient for the human body, but we often take it for granted. Opting for soda, fruit juice, alcohol, coffee, or tea over boring old water. That’s likely the reason why 75% of Americans are suffering from chronic dehydration. There’s just so many different options!
Interestingly enough, even though water is so crucial for the body, there’s not much scientific research devoted to learning more about water and how it affects human health. That’s because water is very economical for many developed countries. Water’s health benefits do not increase the bottom line of the giant pharmaceutical companies that normally fund health research. The few research articles that I did find were actually done by bottled water companies including Evian, meaning that even this research may be slightly biased.
Nonetheless, water is an essential and fundamental part of being healthy and it’s importance should not be underestimated. Making sure to drink the right type of water and a great deal of it is imperative to achieving your health goals. Here are the 7 Main Reasons to consume more water. Let’s dive in.
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#1 – Water Can Help You Lose Weight
Everyone wants to look good and be in shape. The simplest way to do that is to drink more water. Here are the two chief ways that water can help you lose weight or maintain optimum weight.
Water Reduces Cravings
In the center of your mind, there is an area known as the hypothalamus. Since your feelings of hunger and thirst are provided from the same area of your mind, you may sometimes mistake your thirstiness to your desire to munch something.That’s why if you get a craving for food, you should try drinking a glass of water and waiting 15 minutes. The majority of the time the craving should go off and you reduce your calorie consumption, which will help you shed weight.
Did you know that drinking water stimulates your metabolism and increases your calorie burn? Especially if you drink cold water. Drinking cold water forces your body to burn calories to heat up the water to body temperature. Really any water which you drink needs to be processed and transported to the rest of your body.
Research showed that in 14 healthy and in-shape individuals, drinking 500ml of water increased their metabolism by 30% in only 10 minutes. Another study showed that drinking 2 liters of water per day could increase calorie burn by up to 400 calories. A short-term study of obese women revealed that the women who drank more than 1 liter of water a day over 12 months, lost an additional 4lbs of weight without any other lifestyle changes.
Water needs to be processed and transported to be used by the body, which requires energy. More energy demand causes an increase in metabolic rate. By simply drinking more water you will burn more fat and get leaner. It’s like the very best natural fat-loss product. A Zero-Calorie food!
#2 – Water Increases Your Physical and Mental Performance
That’s because everything that goes on in your body and mind requires water.
If you exercise regularly, you want to hydrate even more than the typical sedentary human being. It’s been demonstrated that athletes often lose 6-10% of the body weight in water during competition and intense training. Dehydration during training contributes to decreased endurance, increased tiredness, reduced motivation, and increased perceived effort. All of which negatively affects performance.
The fantastic news is that proper rehydration reverses all these negative effects and even reduces oxidative stress brought on by exercise and dehydration. Be sure you hydrate before, during, and after exercise to aid in recovery and optimize your performance. A solid workout with maximum effort also means more calories burned, resulting in a thinner and better you.
Even just moderate dehydration curbs cognitive functions such as concentration, endurance and short term memory in everybody including children (10-12 years), young adults (18-25 years) and (50-82 years). The brain is 85% water, so staying adequately hydrated is important to ensure proper operation of your brain. In the morning, instead of going straight for java, try drinking 500ml of water after you awaken. It helps kickstart your day and get you moving quicker. When that day snooze starts creeping, try drowning it with water.
#3 – Water Improves Your Skin Health
The skin is the largest organ of your body and contains 30% water, which leads to the plumpness and elasticity of skin. Choosing water instead of inflammatory drinks like sugary sodas, processed fruit juice, caramel macchiatos, and even milk can help you achieve clearer skin. These inflammatory beverages cause spikes in blood glucose which messes up your hormones and leads to unwanted breakouts.
#4 – Water Helps Detoxify your Body
There are several toxins that you come into contact with everyday from processed foods, household chemicals, environmental pollutants, etc.. It is your kidney’s job to filter your blood out and remove toxic waste. The kidneys depend on plenty of fluid available on your body so that even if you drop fluid through your urine, your body can function optimally. Give your kidneys adequate water, they can efficiently work and remove all the toxins from the blood. The more dehydrated you are, the harder your kidneys have to work to match all the toxins into a small amount of urine. The easiest way to make certain you’re getting enough water is to drink enough water before your urine is crystal clear. This will help your kidneys remove toxins from your body efficiently, and you will feel great!
#5 – Water Helps Reduce Joint Pain and Muscle Pain
Between your bones is a coating of cartilage which provides a cushion between the your bones to avoid friction.
Joints are like sponges. Drinking plenty of water ensures that your sponges (cartilage) are hydrated and soft, minimizing joint distress. That is what glucosamine and other joint supplements are intended to perform, keep more moisture in your cartilage.
Muscle pain is a slightly different matter. If you work out or lift weights, then there’s a build-up of lactic acid and microtears in your muscle fibers that cause pain. Drinking loads of water flushes out the lactic acid, and transports nutrients to your muscles (assuming that you’re eating nutritious diet) that helps repair muscles quicker and reduce muscle strain. Drinking more water means faster and more efficient recovery.
The more water your drink, the greater your mood will be. If your body is operating efficiently on plenty of water, you’ll have more energy and be in a better mood.
Another study on 30 people who drank five cups of water a day showed that when the very same individuals were asked to increase water consumption to ten cups a day their mood, energy, and satisfaction all improved. DRINK MORE WATER, it will make you happier.
#7 – Water Can Help You Digest and Poop
Your digestive tract is where everything goes to get entrance into your body, such as water. Keeping this area nice and moist is good for your digestion.
Water Aids Digestion
Everything that you eat lands in your stomach first and waits there to be broken down by stomach acid and digestive enzymes. The pace at which digested food then moves into your intestines from the stomach is chiefly determined by the quantity of food & fluid that’s in the gut at the moment. Following your stomach breaks down the food, it drains into the small intestine, where most of the nutrients and water are consumed. The more water that is available, the better the absorption.
However, there’s a constant debate among health professionals on whether or not drinking water with meals negatively or positively affects digestion. On one hand, it is theorized that drinking water during meals dilutes your stomach acid and enzymes resulting in poor breakdown of nutrients and causes restricted absorption. On the other hand, drinking water is said to assist in moving food through your digestive tract quickly and easily.
So in order to cover both sides of the debate, here is the best way to drink water for good digestion.
Drink plenty of water during the day so you don’t have to gulp down water right before you eat.
Water Relieves Constipation
Constipation is caused by dehydration in your colon. Your colon is where additional water is added or removed to produce stool. More water means smoother stool while less water means firmer stool. If you are dehydrated, your colon will consume more water out of your stool, resulting in constipation. Women and older adults particularly struggle with constipation because they do not drink enough water, and/or drink coffee/tea rather than water.
A study of 3,835 Japanese women from the ages of 18-20 showed that low consumption of water was directly correlated with increased instances of constipation. Similarly, in older people, low fluid intake was found to be the primary cause of constipation.
Constipation is a very serious health problem. Continued constipation means you’re not eliminating toxic waste from your body, and most of those toxins get reabsorbed. Leading to bad skin, fatigue, and general poor health. Drink loads of water to decrease constipation and live a healthier life.
Just drinking more water will go a long way in helping you achieve your health objectives. Stay hydrated!