Why Drinking Water Is Important?
All living things need water. Our body is composed of 60% water. Without water, our body wouldn’t be able to work properly.
All systems in the body depend on the water and other liquids. Such as:
- Lymphatic System
- Nervous System
- Endocrine System
- Respiratory System
- Reproductive System
- Immune System
- Digestive System
- Circulatory System
Person can’t survive without water. Besides that, every cell in your body depends on water to survive. Without the water, your body wouldn’t be able to fight off illness.
Drinking water is not the only way to replenish your body’s liquid needs. By eating various foods, your body gets liquids. Such as fruits.
How Much Water Is Enough?
Now We know how important is water. But how much exactly is enough? I bet you are wondering if you are drinking it enough.
However, the answer is – it depends. It depends on factors like:
- Body size and type
- Physical activity level
- Weather (if it’s hot You will lose more water through sweating)
Usually We have something to drink when We are having a meal right? And We should definitely drink when We are feeling thirsty. Body usually tells us when it requires more liquids.
Another important thing to keep in mind is timing. For example, if we know that we will exercise, we should drink some water before, during and after the physical activity to keep body hydrated.
Remember to carry around water bottle if possible. You never know when you can get thirsty! This is especially important for young kids. You can’t be at Your best if You are thinking about how thirsty You are.
When Your body doesn’t have enough liquid, then it is dehydrated. Dehydration can cause a lot of health problems. It is especially dangerous for Young children and elderly citizens.
For Young children, major causes are vomiting and diarrhea. Older people might have health condition. Also, taking medicine can cause the body to get dehydrated.
Anyone can get dehydrated if the weather is hot enough or you are taking part in physical activities. However, dehydration in most cases can be treated by drinking enough liquid. Severe cases might need medical attention.
Symptoms Of Dehydration
You shouldn’t drink water only when You are feeling thirsty. Sometimes it is already too late. Instead, increase Your water intake whenever You are feeling hot or if You are feeling sick.
Signs of dehydration can be different for different age groups.
Infants And Toddlers
- Easy to irritate
- Soft spot on the head
- No wet diapers for hours
- No tears while crying
- Dry mouth
Adults and Elderly
- Severe thirst
- Dark urine
- Less frequent urination
- Inability to concentrate
When to seek medical attention
- If You can’t hold down fluids
- Have black or bloody stool
- Much sleepier than usual
- Prolonged diarrhea
What Causes Dehydration?
Causes can be many.
- Your urination is more frequent
- You are sweating more than usual. For example high intensity workouts, hot weather.
- Vomiting or diarrhea. Severe diarrhea will cause huge loss of bodily fluids. If You have vomiting and diarrhea Your dehydration will worsen much faster.
- Fever. Higher the fever the more dehydrated You will become. Worst case of scenario if You have along with the fever vomiting or diarrhea.
Higher Risk Groups
Individuals that exercise outdoors.
In hot weather chances are you will get dehydrated and heat sick. Even worse is if weather is humid. Because if air is hot and humid, sweat can’t evaporate and cool down the body as well. Therefore, leading to increased body temperature and need of more bodily fluids.
As You grow older, Your body’s fluid reserves decline. Your body can’t hold on to water and it used to, and you don’t feel thirst as strongly. Certain illness like diabetes and dementia can make it even worse.
Individuals With Chronic Illness.
Different illness will amplify dehydration. Such as untreated diabetes and kidney problems. Different medications that increase the need to urinate. When You are feeling sick You won’t be thinking about eating and drinking water as much.
Infants, toddlers and young children.
This group is most vulnerable to severe diarrhea and vomiting. Therefore, a tremendous loss in water. Infants can’t tell you they are thirsty and want to drink some water.
- Kidney Problems and Urination. Dehydration will cause urination tract complications. Such as kidney stones and kidney failure.
- Seizures. Along with the water You also lose valuable minerals and vitamins. For example, electrolytes which carry information to cells in the body. If the balance in electrolytes is disrupted, electrical information will get messed up. Therefore leading to undeliberate muscle contractions and even loss of consciousness.
- Heat Injury. heat injury is what happens when You are losing a lot of body fluids and don’t drink water. They can vary from light to life threatening.
How To Prevent Dehydration
Most importantly drink enough water and eat foods that contains it. Such as fruits and vegetables. If You are already active individual then guide by Your thirst and You should be OK. However if You are experiencing any of these conditions You will have to intake more water.
- Sickness. Make sure to drink enough water when You are not feeling well.
- Hot or cold weather.
- Intense workout sessions. Make sure to drink lot of water or other fluids before, during and after the workout sessions!
- Vomiting or Diarrhea. If Your child is having severe diarrhea or vomiting start giving him water. Don’t wait for dehydration to occur.
Benefits Of Drinking Water
1. Maintenance Of Bodily Fluids
Your body composition is about 58% water. Water and other liquids affect different bodily functions. When You are low on these fluids Your brain activates thirst mechanism. It’s a sign that you have to drink something (not alcohol).
2. Maintain Healthy Body Weight
Drinking water doesn’t directly affect weight. However, consuming water instead of soft drinks will have a positive impact on your health. Along with water, we suggest that it eat foods that are high in fibre to get “full”. These foods are absorbed slowly by the body. Water rich foods are beans, oatmeal, vegetables, fruits.
3. Water Helps to Unlock Muscle Potential
Drinking enough water while doing physical activities will make sure that your body is supplied with necessary fluids. It is necessary to replace lost water through sweating and urinating. We suggest drinking water before, during, and after the workouts!
4. Water Helps With Skin Rejuvenation
Water works as a protective layer to prevent excessive water loss. If You are dehydrated, skin will look wrinkled and dry. However, it can be treated by drinking enough fluids.
5. Better Kidney Health
Water helps with waste transportation in and out of cells. When you supply body with enough water urine doesn’t get resistance and has a light color and doesn’t have any unpleasant smell to it.
However, if the body isn’t supplied with enough liquids, urine color, concentration and odor increases. It happens because kidneys trap excessive fluid for body functions. If You don’t drink water, occasionally You are at risk of getting kidney stones.
6. Regulates Normal Bowel Function
Having enough water in body helps with digestion. Therefore, preventing any constipation.
How To Increase Water Intake?
- Drink glass of water before every meal
- Choose drinks that You like
- Eat more fruit and vegetables
- Carry water bottle with You anywhere You go
- Add flavor to Your water bottle
- Choose water rich foods (about 20% of fluids come from food)
- Reduce alcohol intake (alcohol increases dehydration)
- Whenever You are finished with Your water bottle refill it immediately.
- Drink herbal teas
- Drink a glass of water while You are waiting for Your coffee to brew