Water is a major component of your body, accounting for 50–60% of your total weight. It is vital for many important body functions, from flushing out waste to lubricating your joints. Your body constantly loses water throughout the day through urinating, sweating, and breathing. You should consume enough water from foods and beverages daily to prevent dehydration.
This article covers research-backed reasons why your body needs water and how much you need each day.
HOW WATER WORKS IN YOUR BODY
All body cells, organs, and tissues require water to function. Generally, a person can only survive without water for a few days:
(A) IT MAINTAINS A NORMAL BODY TEMPERATURE
Water regulates our internal temperature by distributing heat throughout the body and cooling it through perspiration (sweat). When the body becomes too hot, it loses water through sweat. The evaporation of sweat from the skin cools the body, keeping its temperature within a normal range. If a person becomes dehydrated, they can’t produce enough sweat to cool their body. This can cause the body’s temperature to reach dangerous levels, leading to heat stroke. Avoid dehydration by drinking plenty of water if you’re working outside or sweating more than usual.
(B)IT PROTECTS YOUR JOINTS, SPINAL CORD, AND OTHER TISSUES
Water acts as a lubricant in the mouth (through saliva) and the eyes (through tears) to help prevent dryness. It’s necessary to produce synovial fluid, which lubricates, cushions, and protects the joints. Water also helps protect the spinal cord and prevents injuries by increasing tissue flexibility and elasticity.
(C) IT TRANSPORTS NUTRIENTS AND GETS RID OF WASTE
As a major component of blood, water helps transport nutrients and oxygen to cells throughout the body.5 Water also helps carry waste from the body for excretion through perspiration, urination, and bowel movements. The kidneys need water to effectively filter waste from the blood and flush it from the body as urine. Staying adequately hydrated helps prevent kidney stones and urinary tract infections (UTIs), which can harm the kidneys.
(D) PREVENTS DEHYDRATION
Drinking water daily can help prevent dehydration, a condition that occurs when you lose more fluids than you absorb.
Early signs of dehydration include: Feeling thirsty, Dry mouth, Dry skin, Dark-colored urine, Urinating less than usual, Fatigue, Dizziness.
Because water is involved in so many body functions, dehydration can eventually cause life-threatening symptoms, including: Confusion, Fainting, Rapid breathing, Shock, Rapid heartbeat, Inability to urinate.
People who exercise in the heat, work outdoors, or have certain health conditions that cause them to urinate or sweat more than usual are at a greater risk of dehydration.
(E) IT AIDS DIGESTION
Your saliva is primarily made up of water. Saliva is a digestive juice that moistens food, allowing it to move easily through the esophagus into your stomach. Saliva also contains enzymes that help break down starches in food. As the digestive process continues, water helps break down food, allowing your body to absorb nutrients.9 Water also makes bowel movements easier.
(F) IT PROTECTS AGAINST CHRONIC ILLNESS AND BOOSTS LONGEVITY
Adequate hydration is linked to healthy aging and longevity. One potential reason for this is that decreased water intake can lead to higher sodium concentrations in the blood, which raises the risk of chronic disease. Studies suggest that adults who stay hydrated are healthier and less likely to develop chronic diseases, including heart and lung disease. Well-hydrated adults also seem to live longer than adults who don’t consume enough fluids.
(G) IT IMPROVES MOOD AND COGNITIVE FUNCTION
Dehydration may cause fatigue and confusion and may be linked to symptoms of anger and depression. In a small study, it was linked to poor cognitive function, potentially affecting attention span and working memory. One study of young adults looked at the effects of water on cognitive performance and mood after 12 hours of water restriction. Researchers found that 200 milliliters of water improved thirst, anger, fatigue, and overall mood. However, 500 milliliters was optimal, improving mood and cognitive performance.
HOW MUCH WATER DO YOU NEED?
The amount of water you need depends on several factors, including age, sex, activity level, and health status. For healthy individuals, the adequate daily water intake is around 11.5 cups for women and about 15.5 cups for men. This includes fluids consumed from all foods and beverages.
Experts estimate that most people get around 20% of their daily water intake from food. This means women should drink about 9 cups of fluid daily, while men should aim for 13 cups to maintain adequate hydration.
People who live in warmer climates, are more physically active, or are experiencing an illness that causes fever and/or diarrhea or vomiting have increased fluid needs.
One easy way to see if you are properly hydrated is to check the color of your urine. If you are drinking enough water, your urine will be pale yellow. If it is dark, you may need to increase your consumption.
Individuals with heart failure or kidney disease may need to limit their fluid intake.
CAN YOU DRINK TOO MUCH WATER
Drinking too much water can lead to water intoxication or overhydration, which occurs when the kidneys cannot flush out excess water. This can cause a medical emergency due to decreased sodium concentrations in the blood (hyponatremia). To avoid water intoxication, do not drink more than 48 ounces, or six cups, per hour.
HOW TO STAY HYDRATED
If you find it challenging to stay hydrated, here are some helpful tips to keep in mind:
Keep a reusable water bottle with you and refill it throughout the day.
Choose water or sparkling water instead of sugary beverages.
When you feel thirsty, drink water.
Change things up by squeezing fresh lemon or lime into your water or adding a few berries or cucumber slices.
Snack on water-rich fruits and vegetables, including watermelon, cantaloupe, lettuce, and celery, throughout the day.
Keep track of your water intake by using a water tracker app.
Drink water with all meals.
Water is vital for your health. It is necessary for temperature regulation, digestion, nutrient absorption, and body waste removal. Drinking water daily can prevent dehydration, a condition that can cause mood and memory problems, constipation, and kidney stones.
People who work in high temperatures, exercise at high intensities, or are sick are at a greater risk of dehydration. Talk to a healthcare provider or registered dietitian to determine the right amount of water for you.
verywellhealth.com
