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7 Main Reasons to Drink More Water
“Water is the driving force of all nature” – Leonardo Da Vinci
Water, the liquid life. It makes up 60% of your body, 75% of your muscles and 85% of your brain. It is the lubricant that is involved in almost every chemical process that takes place inside your cells.
Water is clearly the most important nutrient for the human body, but we often take it for granted. Choosing soda, fruit juice, alcohol, coffee or tea over boring old water. That is probably the reason why 75% of Americans suffer from chronic dehydration. There are just so many other options!
Interestingly, even though water is so important to the body, there is not much scientific research devoted to learning more about water and how it affects human health. That’s because water is very cheap for most developed countries. The health benefits of water do not increase the bottom line of the giant pharmaceutical companies that usually fund health research. The few research articles I found were actually done by bottled water companies like Evian, which means that even this research may be slightly biased.
However, water is a necessary and fundamental part of being healthy and its importance should not be underestimated. Making sure to drink the right type of water and lots of it is crucial to achieving your health goals. Here are the Top 7 Reasons to Drink More Water. Let’s dive in.
The 7 Top Reasons to Drink More Water
#1 – Water Helps You Lose Weight
Everyone wants to look good and be in shape. The EASIEST way to do this is to drink more water. Here are the two main ways that water can help you lose weight or maintain an optimal weight.
Water Reduces Cravings
In the center of your brain, there is an area called the hypothalamus. The hypothalamus is responsible for regulating hormones in the body, controlling body temperature and the feelings of hunger and thirst. Because your feelings of hunger and thirst are fed by the same area of your brain, you can sometimes confuse your thirst with your desire to eat something. Therefore if you get a craving for food, you should try drinking a glass of water and waiting 15 minutes. In most cases the craving should go away and you reduce your caloric intake, which helps you lose weight.
Water Stimulates Your Metabolism (Burning Calories)
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 warm the water to body temperature. Really any water you drink has to be processed and transported to the rest of your body.
Research has shown that in 14 healthy and fit individuals, drinking 500ml of water increased their metabolism by 30% in just 10 minutes. Another study showed that drinking 2 liters of water a day could increase calorie burn by up to 400 calories. A short-term study of overweight women showed that the women who drank more than 1 liter of water a day for 12 months lost an additional 4 pounds of weight without other lifestyle changes.
Water must be processed and transported to be used by the body, which requires energy. More energy demand causes an increase in metabolic rate. Just by drinking more water, you will burn more fat and become leaner. It is like the best natural fat loss product. Zero calorie food!
#2 – Water Increases Your Mental and Physical Performance
Fatigue is one of the first signs of dehydration. Even if you lose only 1-2% of your body weight in water, it can impair physical and mental performance. That’s because everything that happens in your body and brain needs water.
If you exercise regularly, you need to hydrate even more than the average sedentary person. You lose water quickly through your sweat and your breath when you exercise. It has been shown that athletes often lose 6-10% of their body weight in water during competition and intense training. Dehydration during training results in reduced endurance, increased fatigue, reduced motivation and increased perceived exertion. All of this negatively affects performance.
The good news is that proper rehydration reverses all of these negative effects and even reduces oxidative stress caused by exercise and dehydration. Make sure to hydrate before, during and after exercise to aid recovery and maximize your performance. A solid workout with maximum effort also means more calories burned, resulting in a leaner and fitter you.
Even mild dehydration slows cognitive functions such as concentration, alertness and short-term memory in everyone including children (10-12 years), young adults (18-25 years) and (50-82 years). The brain is 85% water, so staying properly hydrated is important to ensure proper brain function. In the morning, instead of going straight for coffee, try drinking 500 ml of water as soon as you wake up. It will help start your day and speed you up. When that afternoon nap starts to creep up, try drowning it out with water. Water, not coffee, is the key to sustained energy throughout the day.
#3 – Water Improves Your Skin Health
The skin is the largest organ of your body and contains 30% water, which contributes to the thickness and elasticity of the skin. Drinking more water can improve skin thickness and density, helping your skin look more youthful, smooth and firm. Choosing water instead of inflammatory drinks like sugary sodas, processed fruit juice, caramel macchiatos and even milk will help you achieve clearer skin. These inflammatory drinks cause spikes in blood sugar that mess with your hormones and lead to unwanted breakouts. Be aware of what you drink, especially for your skin’s sake.
#4 – Water Helps Detox your Body
There are so many toxins that you come in contact with every day from processed foods, household chemicals, environmental pollutants, etc. It is your kidney’s job to filter your blood and remove toxic waste. The kidneys depend on having plenty of fluid available in your body so that even if you lose fluid through your urine, your body can function optimally. Give your kidneys enough water, they can work efficiently and remove all the toxins from your blood. The more dehydrated you are, the harder your kidneys have to work to get all the toxins into a small amount of urine. Leading to the darker and darker shades of yellow in your urine. The easiest way to make sure you are getting enough water is to drink enough water until your urine is crystal clear. This will help your kidneys remove toxins from your body efficiently, and you’ll feel great!
#5 – Water Helps Minimize Joint Pain and Muscle Pain
Your joints are the hinges where two bones come together. Between your bones is a lining of cartilage that provides a cushion between your bones to prevent friction.
Joints are like sponges. Wet sponges move easily against each other while hard sponges can rub and break off. Drinking plenty of water ensures that your cartilage (cartilage) is hydrated and soft, minimizing joint discomfort. That’s what glucosamine and other joint supplements are designed to do, retain more moisture in your cartilage. You can do this naturally by drinking more water.
Muscle pain is a slightly different matter. If you exercise or lift weights, there is a buildup of lactic acid and microtears in your muscle fibers that cause pain. Drinking plenty of water flushes out the lactic acid and transports nutrients to your muscles (assuming you’re eating a nutritious diet), which will help repair muscles faster and reduce muscle soreness. Drinking more water means faster and more efficient recovery.
#6 – Water Makes You Happier
The more water you drink, the better your mood will be. If your body works efficiently with plenty of water, you’ll have more energy and be in a better mood. A study of 120 healthy female college students showed that the girls who drank more water on average had less stress, depression and confusion.
Another study of 30 people who drank five cups of water a day showed that when the same people were asked to increase their water intake to ten cups a day, their mood, energy and satisfaction all improved. DRINK MORE WATER, it will make you happier.
#7 – Water Helps You Digest and Stool
Your digestive tract is where everything goes to gain entry into your body, including water. Keeping this area nice and moist is good for your digestion.
Water Aids Digestion
Everything you eat first lands in your stomach and waits there to be broken down by stomach acid and digestive enzymes. The speed at which digested food then moves into your intestines from your stomach is largely determined by the volume of food and fluid that is in the stomach at the time. After your stomach breaks down the food, it empties into the small intestine, where most of the nutrients and water are absorbed. The more water available, the better the absorption.
However, there is a constant debate among health professionals about whether drinking water with meals positively or negatively affects digestion. On the one hand, it is theorized that drinking water during meals dilutes your stomach acid and enzymes leading to poor breakdown of nutrients and causes limited absorption. On the other hand, drinking water is said to help move food through your digestive tract quickly and smoothly.
So to cover both sides of the argument, here is the best way to drink water for proper digestion.
- Drink plenty of water throughout the day so you don’t have to swallow water right before you eat.
- Take small sips of water (preferably room temperature or warm) during meals.
- Make sure to start hydrating again 30 minutes after your meal to give your body time to digest the food you ate.
Water Relieves Constipation
Constipation is caused by dehydration in your colon. After water and nutrients from your food are absorbed in your small intestines, it moves into your large intestine also known as the colon. Your colon is where extra 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 absorb more water from your stool, leading to constipation. Women and older adults especially struggle with constipation because they don’t drink enough water, and/or drink coffee/tea instead of water.
A study of 3,835 Japanese women of the ages of 18-20 showed that low intake of water was directly associated with increased cases of constipation. Similarly, in the elderly, low fluid intake has been found to be the direct cause of constipation.
Constipation is a very serious health problem. Persistent constipation means that you are not eliminating toxic waste from your body, and most of those toxins are being reabsorbed. Causing bad skin, fatigue and general poor health. Drink plenty of water to reduce constipation and live a healthier life.
Now that you are armed with the knowledge of how important water is to powering the best version of you, make it a habit to drink more water! Just drinking more water will go a long way in helping you reach your health goals. Stay hydrated!
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