6 Benefits of Drinking Water (According to a Dietician)

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Water is an essential nutrient, and its importance cannot be overstated. It’s not just a simple thirst quencher. As you may remember learning in grade school, you can only survive for a few days without water.

Water plays a key role in many different functions of the body – which is why it’s so important to get your daily water intake in!

In this article, we will explore the many benefits of drinking water and why it should be a higher priority in your daily routine.

📌 Key Takeaways

  • Water plays a key role in many different processes of the body which is why it’s so important to maintain proper hydration
  • Proper hydration can improve physical performance, cognitive and skin health, kidney function, as well as digestion and weight management
  • Some tips to increase your water intake include using a daily reminder, infusing water with fruit, and carrying a water bottle with you daily.

1. Hydration and Overall Health

In general, water is important for maintaining proper hydration. Proper hydration is key because it is crucial for maintaining overall health.

There are several different bodily processes where water serves as the foundation. You may not realize how important water is but there is a reason we can’t go long without it!

These processes include regulating body temperature, lubricating joints and muscles, transporting nutrients and oxygen, and removing waste products.

By staying hydrated, we optimize these vital processes, ensuring our bodies function at their best.

Functions of water in the body

2. Physical Performance and Energy Levels

When we think of athletes and active individuals, the benefits of adequate fluid intake extend to physical performance and energy levels. Dehydration can significantly impair performance, leading to reduced endurance and stamina.

Even as little as 2% of fluid loss or weight loss can impact performance. This is because even mild dehydration will increase heart rate, body core temperature, and the use of muscle glycogen. This is especially true when we think about high intensity exercise or exercising in intense heat.

By consuming an adequate amount of water, athletes experience enhanced endurance, improved muscle function, and faster recovery times. Additionally, proper hydration boosts energy levels, keeping you energized and ready to tackle physical challenges.

How Much Water to Drink After Exercise

One quick way to make sure you’re adequately hydrated is paying attention to your body weight, urine color and thirst AKA “WUT“. During exercise you can experience as much as 6-10% weight loss through sweat. It’s important to drink water after exercise.

So, for example you weigh yourself after exercise and see you had 2 lbs of weight loss, this means you lost 2 lbs. of water weight. To make sure you stay adequately hydrated, you would want to drink 32 oz of fluid after the exercise to replace the fluid loss.

Woman drinking water after workout

3.Weight Management and Digestion

Water plays a crucial role in weight management and digestion. By drinking water regularly, we support efficient metabolism, which aids in maintaining a healthy weight.

Sometimes when we think we are hungry, our bodies are actually thirsty. Adequate daily fluid intake can help prevent overeating and unnecessary snacking, which ultimately helps individuals maintain a healthier weight and more balanced diet.

Additionally, water helps with digestion by facilitating nutrient absorption and preventing constipation.

4.Skin Health and Appearance

The benefits of adequate hydration not only impact internal functions as discussed above but it also can manifest externally, particularly with skin health and appearance.

Drinking adequate amounts of water throughout the day moisturizes the skin . This promotes elasticity and reduces dryness. Good hydration also helps reduce acne and blemishes by flushing out toxins from the skin.

When we keep our bodies properly hydrated, we maintain healthy, glowing skin and prevent premature aging.

Drinking water improves skin health and appearance

5.Cognitive Function and Mental Health

This may come as a surprise but did you know that water also impacts our cognitive function and mental health?

Over the years, scientists have found out that hydration is closely linked to brain function. Increasing fluid intake can improve focus, concentration, and overall cognitive performance.

It also helps alleviate fatigue and headaches, enhancing mental clarity. When we prioritize hydration, research has demonstrated improvements in mood, reduced stress and enhanced overall mental-wellness.

6.Detoxification and Kidney Function

Water is essential for our body’s natural detoxification processes and supporting proper kidney function. Adequate water intake helps flush out toxins and waste products from the body, promoting overall detoxification.

Not only that, it plays a crucial role in preventing kidney stones and maintaining optimal urinary function. Kidney stones can show up if you are not staying properly hydrated because water helps to dilute the products that can lead to kidney stones.

The biggest takeaway is to drink water regularly, so you can support your body’s natural detoxification process and keep your kidneys healthy.

Woman drinking water from glass

📝 Tips for Increasing Water Intake

Increasing your fluid intake doesn’t have to be a challenge. If you’re struggling, try a few of these practical tips to help you stay hydrated during the day:

  1. Set reminders and track your water intake using apps or journals.
  2. Carry a reusable water bottle wherever you go, making it easily accessible.
  3. Infuse your water with fruits and herbs to add a burst of flavor and make it more enjoyable to drink.
  4. Make your own carbonated water beverages
  5. Reduce sugary drinks and replaced with plain water

🔚 Conclusion

Water is truly a life-sustaining resource, offering a multitude of benefits for our health and well-being.

From supporting physical performance to enhancing mental clarity and promoting skin health, the advantages of drinking water and staying properly hydrated are indisputable.

When we prioritize hydration and incorporate some of these simple tips into our daily routines, we can lead healthier and happier lives. So, let’s raise our glasses of water and toast to its incredible benefits!

❔ Frequently Asked Questions

What Are Five Benefits of Drinking Enough Water?

Five benefits include improved physical performance and energy levels, prevention of kidney stones and improving kidney function, enhancing digestion and prevention of weight gain, as well as improved skin health and mental health.

What Happens to Your Body When You Drink a Lot of Water?

When you drink adequate amounts of water (which is more than what most people do), you may notice improvements in your physical performance or endurance, skin health and cognitive focus as well as improvements in overall mood.

Is it Okay to Drink a Gallon of Water a Day?

Drinking a gallon of water per day is not 100% necessary however it’s not going to hurt you. The biggest thing is that you try to drink at least 8-12 cups of fluid per day.

As mentioned earlier in this article everyone’s hydration needs are different so it may be helpful to pay attention to your weight, urine color and thirst (ie. decrease in weight after exercise, darker urine or thirst).

If you’re experiencing two or all three of the above, it is likely a sign you are dehydrated. Remember to always drink water after exercise to replace what you lost through sweat!

What Happens to Your Body When You Start Drinking More Water?

When you start drinking more water you will likely notice some changes in your mental clarity, endurance and stamina in exercise, as well as overall skin health.

This is because water plays a crucial role in many bodily processes and is important for optimal function of the body.

  • Roxanne Trotter
    MS, RDN

    Registered Dietitian Roxy, fueled by her love for food and wellness, tackles misinformation head-on. Her Master's in Human Nutrition and diverse experience (weight management, hospitals) equip her to translate complex health topics, especially those related to water quality. Through her own practice (Nutremedies LLC) and writing for Water Filter Guru, Roxy empowers readers with accurate, evidence-based information, helping them make informed choices for a healthier life, one sip at a time.

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