14 Healthy Reasons to Drink Water Daily
by Dr. Mariangel Leota.
Water is an essential component and the most important part of the human body. In fact, more than 60% of our body is made up of water, so hydrating properly is essential to maintain optimal health.
Take a glass of water to wake up, is a healthy habit to start the day and activate our system, which happened during sleep, many hours without ingesting fluids. Our body does not have the capacity to store water, therefore, a continuous consumption is necessary throughout the day for a good operation.
During the day, the body loses water that needs to be replenished. An average adult loses about two and a half liters of water per day. However, it is common for people to wait to feel thirsty for liquid intake without knowing that this state is a warning that there is already a certain degree of dehydration.
Water performs multiple functions in the body that make it a fundamental nutrient. Science has studied that minimal water shortages, in the environment of 1%, can cause diverse situations that alter the well-being of people.
Drinking water collaborates with the ability to react in time, pay attention, have vitality, improve visual memory, as well as avoid changes in mood, stay calm and avoid reluctance, fatigue, and drowsiness.
Hydration and body temperature
Given the proximity of summer, it is important to take into account that water losses through transpiration are greater, so it is essential to anticipate thirst and ingest more water. The warm environment increases the body temperature and water is a key element to regulate it.
The same happens when practicing physical activities. It is essential to hydrate before, during and after performing them – regardless of whether the sensation of thirst appears or not – to have a better tolerance to exercise, better performance and better recovery. Dehydration, even mild, increases cardiac stress and body temperature and this affects performance.
Benefits of drinking water every day
1. Relieve fatigue
Water is used by the body to eliminate toxins and waste products that it does not need. When there is less water in the body, the heart has to work harder to pump the oxygenated blood to all the cells and other major organs and that can cause fatigue.
2. Avoid headaches and migraines
In most cases, the main reason for headaches and migraines is dehydration
3. Helps in digestion and prevents constipation
When we drink enough water, the rate of metabolism is increased, that is, the food we consume decomposes properly. This helps the digestive system work properly preventing constipation.
4. Helps maintain the beauty of the skin
Water helps to replenish the skin’s tissues, as well as to hydrate and increase its elasticity. When the body receives enough water, the skin will be hydrated. It also helps the skin with scars, acne, wrinkles and other symptoms of aging.
Regulates body temperature
The thermal properties of water and its ability to release body heat when sweat evaporates from the surface of the skin are of great help in maintaining body temperature throughout the day. Well-Regulated body temperature will make us feel more energetic and keep our muscles and joints lubricated, avoiding cramping and sprains.
5. Reduce the risk of cancer
Some studies indicate that water consumption also reduces the risk of bladder and colon cancer. Water destroys cancer-causing agents by reducing the risk of different types of cancer.
6. Improves the immune system
When the body receives the right amount of water, it improves the immune system. Thus, it can fight against diseases such as the flu, kidney stones, and heart attack. It will also be of great help in dealing with health problems such as rheumatism, arthritis, etc.
7. Reduce the risk of heart problems
According to research carried out by the World Health Organization, a study was carried out involving 20 thousand healthy people who took 5 glasses of water a day and who had a lower rate of cardiovascular problems compared to those who only had 2 glasses a day.
8. Solve bad breath
Bad breath is a clear sign that the body needs more water. Saliva helps your mouth to get rid of bacteria and keep the tongue hydrated. Therefore, every time we have bad breath, the first thing we should do is drink a lot of water.
9. Help to lose weight
Water helps eliminate the byproducts of fat. When we drink water, the stomach fills making us lose a little appetite. Water contains no calories, fat, carbohydrates or sugar and is a great replacement for high-calorie beverages.
10. Healthy skin
Water helps to replenish the skin’s tissues, as well as to hydrate and increase its elasticity. When the body receives enough water, your skin will be hydrated and it will look fresh, soft, shiny and smooth.
It also helps your skin with scars, acne, wrinkles and other symptoms of aging. If you have dermatitis or other skin problems, do not hesitate to drink more water during the day.
11. Improve the digestive system
When you drink enough water your metabolism rate increases. This means that the food you eat is assimilated in the proper way.
This helps your digestive system work correctly to prevent constipation and other disorders. To do this, drink a glass of water half an hour before each meal. You will notice the difference in a short time.
12. Favors the mood
A hydrated person is a happy person! Your body works better when it is hydrated that is why the negative emotions of confusion and bad mood in your day diminish. It also prevents and counteracts those annoying headaches.
13. Improve physical performance
Our muscle tissue is composed of 75% water. Therefore, not consuming enough causes us to feel tired, fatigued and even dizzy. So, on hot days, try to drink more water than you usually take to level your body. And if you do a sport, do not forget to bring your water tank.
14. Importance of water
Water intervenes in all the processes of individual life that takes place in your body. Almost 2 thirds of our body weight are water.
- Blood is 83% water.
- The muscles are 75% water.
- The brain is 85% water.
- The bones are 22% water.
Consequences of not drinking enough water
Not drinking enough water causes in our body a series of discomforts that indicate that we should increase the daily dose.
These are some symptoms caused by small states of dehydration:
- Humor changes.
- Muscle pains.
These symptoms usually occur when the water intake is less than 700 milliliters per day (less than 3 glasses of water per day) for a long time:
• Numbness of the extremities.
• Alterations of sight.
• Difficulty swallowing.
• Heart attacks and even death.
Best water sources
- Purified water: using household or bottled purifiers.
- Drinkable or purified water, flavored naturally with pieces of lemon, orange, mint or basil.
- Mineral water: prefer low sodium.
- Tea or herbal infusions: it is not freely available compared to simple and pure water, but it also hydrates and is much better than juices and drinks
The benefits of drinking hot water according to Chinese medicine
According to traditional Chinese medicine, hot water contains many more health benefits than cold water, but why warm or warm and not cold or at room temperature? If you look at Chinese cuisine, few recipes are raw and curiously the last dish is not the fruit, but a bowl of hot soup in order to better settle the food and promote digestion.
The colder the drink, the more heat the body must generate in order to heat it and then absorb it. This act of warming makes the bodywork more, so instead of freshening up, the opposite effect is achieved: the body is heated to neutralize the cold temperature of the drink.
Water vs Soft Drinks
It is true that society has become more aware of the importance of water in life, but it is undeniable that even the consumption of artificial beverages is in large quantities.
Drinks do not deliver the same benefits as water and are often harmful to health. They contain sugars, flavorings, and chemicals, which means that a 350 ml glass can reach 180 calories. But what about light drinks? These do not have sugars, but they contain other ingredients that are not good for your health.
- Deteriorate teeth and bones.
- They affect the nervous system.
- Cause the appearance of cancer cells.
- Increase the flow during digestion.
- Causes overweight and a loss of bone mass
Recommendation to drink water frequently
- Start the day with a glass of water on an empty stomach
- Have a bottle of water always with you: in the workplace, place of study, gym, when going for a walk, etc.
- Drink a glass of water before sleeping