Water is an essential necessity in our daily lives yet surprisingly, research shows that most people do not hydrate enough.
Almost all of us at some point have heard about the importance of drinking plenty of water. But did you know of the scientifically proven nutritional benefits of drinking water? Believe it or not, just a plain glass of water is packed with nutrients that are beneficial for a healthy lifestyle. A recent study in the Journal of Human Nutrition and Dietetics provides enough evidence to support why water must be a beverage of choice for a balanced and healthy life.
While its usually recommended that you drink eight 8-ounce (237-mL) glasses of water per day (the 8×8 rule), a typical American consumes a little less than four glasses — of drinking water a day.
Most Americans are fortunate to have an unlimited supply of clean water to quench our thirsts. Yet many of us turn a blind eye to it and instead reach out for other beverages throughout the day, such as sodas, juices, coffee, and tea, despite warnings from health experts over recent years about the added calories in sweetened beverages.
While it is true that all beverages containing water contribute toward your daily needs. It is very important to note that sugary drinks can lead to weight gain and inflammation, which can increase your risk for developing diseases such as diabetes, and too much caffeine can give you the jitters or keep you from sleeping.
Water plays an important role of keeping every system in the body functioning properly. The Harvard Medical School Special Health Report 6-Week Plan for Health Eating notes that water has many important jobs, such as:
Giving your body enough fluids to carry out those tasks means that you are staying hydrated. If you do not drink enough water each day, you risk becoming dehydrated. Warning signs of dehydration include weakness, low blood pressure, dizziness, confusion, or urine that is dark in color.
Below are 7 key science-based health benefits of drinking water that are worth taking a note.
If you do not stay hydrated, your physical performance can suffer. This is particularly important during intense exercise or high heat. Dehydration can have a noticeable effect if you lose as little as 2% of your body’s water content. However, it isn’t uncommon for athletes to lose as much as 6–10% of their water weight via sweat. This can lead to altered body temperature control, reduced motivation, and increased fatigue. It can also make exercise feel much more difficult, both physically and mentally. Optimal hydration has been shown to prevent this from happening. If you exercise intensely and tend to sweat, staying hydrated can help you perform at your absolute best.
Losing as little as 2% of your body’s water content can significantly impair your physical performance.
Your brain is strongly influenced by your hydration status. Studies show that even mild dehydration, such as the loss of 1–3% of body weight, can impair many aspects of brain function.
In a study in young women, researchers found that fluid loss of 1.4% after exercise impaired both mood and concentration. It also increased the frequency of headaches.
Many other studies, with subjects ranging from children to older adults, have shown that mild dehydration can impair mood, memory, and brain performance.
Mild dehydration (fluid loss of 1–3%) can impair energy levels, impair mood, and lead to major reductions in memory and brain performance.
Research has shown that a headache is one of the most common symptoms of dehydration.
What is more, some studies have shown that drinking water can help relieve headaches in those who experience frequent headaches.
Drinking water may help reduce headaches and headache symptoms. However, more high-quality research is needed to confirm this potential benefit.
Constipation is a common problem that is characterized by infrequent bowel movements and difficulty passing stool. Increasing fluid intake is often recommended as a part of the treatment protocol, and there is some evidence to back this up. Low water consumption appears to be a risk factor for constipation in both younger and older individuals. Increasing hydration may help decrease constipation.
Drinking plenty of water may help prevent and relieve constipation, especially in people who generally do not drink enough water.
Urinary stones are painful clumps of mineral crystal that form in the urinary system. The most common form is kidney stones, which form in the kidneys. There’s limited evidence that water intake can help prevent recurrence in people who have previously gotten kidney stones. Higher fluid intake increases the volume of urine passing through the kidneys. This dilutes the concentration of minerals, so they are less likely to crystallize and form clumps. Water may also help prevent the initial formation of stones, but studies are required to confirm this.
Increased water intake appears to decrease the risk of kidney stone formation.
A hangover refers to the unpleasant symptoms experienced after drinking alcohol. Alcohol is a diuretic, so it makes you lose more water than you take in. This can lead to dehydration.
Although dehydration is not the main cause of hangovers, it can cause symptoms like thirst, fatigue, headache, and dry mouth.
Good ways to reduce hangovers are to drink a glass of water between drinks and have at least one big glass of water before going to bed.
Hangovers are partly caused by dehydration and drinking water can help reduce some of the main symptoms of hangovers.
Drinking plenty of water can help you lose weight. This is because water can increase satiety and boost your metabolic rate. And since water is naturally calorie-free, it is generally linked with reduced calorie intake. This is mainly because you then drink water instead of other beverages, which are often high in calories and sugar. Drinking water may also help prevent long-term weight gain.
It is especially important to encourage children to drink water, as it can help prevent them from becoming overweight or obese.
The timing is important too. Drinking water half an hour before meals is the most effective. It can make you feel more full so that you eat fewer calories.
Another key point to note is that these results may be even more impressive when the water is cold. When you drink cold water, your body uses extra calories to warm the water up to body temperature thus burning more calories.
Drinking 0.5 liters (17 oz) of water may increase the number of calories burned for at least an hour. Some studies show that this can lead to modest weight loss.
While the health benefits of drinking adequate water are too significant to ignore, drinking just plain water all day, every day can understandably get boring. There are many healthy alternatives to staying hydrated than just drinking plain water. Increasing water-rich foods such as salads and fruit is one such healthy alternative to increasing your fluid intake.
If you have a busy routine and looking for some easy yet healthy options on the go, do checkout Tezahn’s Natural Herbal Cold Infusions, which can instantly transform your plain water into a therapeutic immunity booster. The Divine smell and unique flavor relax Mind & Body keeping you uplifted and rejuvenated through the day. The benefits from every sip of water can be maximized by fueling it with Tezahn’s natural detox properties. Tezahn is an Innovative Wellness Water concept, that is convenient to make, easy to carry around and refreshing to drink, which motivates one to drink more water throughout the day and support lead a healthy lifestyle.
So next time you’re thirsty, take a moment to savor the one drink that’s free, refreshing, and actually good for us: plain old water or zing it up a bit with just a drop of an herbal bag of divine smelling Tezahn and your well on your way to getting natural immunity boosting hydration all day!
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