Health Benefits-Water Intake
The health benefits-water intake to human and environment cannot be over-emphasized. Water content in the body depends on certain factors which include age and gender. The amount of water in the human body ranges from 50-75%. The average adult human body is 50-65% water, averaging around 57-60%. The percentage of water in infants is much higher, typically around 75-78% water, dropping to 65% by one year of age. Taking enough water in our daily living is very essential. Below is some of the health benefits of water in human body.
- Water Intake Enhances Physical Performance
If we do not take enough water, it will affect our physical performance. This is particularly important during intense exercise or high heat. It is common that we lose water during excise, most affected are the athletDehydration can lead to altered body temperature control, reduced motivation, increased fatigue and make exercise feel much more difficult, both physically and mentally.
High water intake has been proven to prevent this from happening, and may even reduce the oxidative stress that occurs during high intensity exercise. This is not surprising when you consider that muscle is about 80% water.
So, if you exercise intensely and tend to sweat, then staying hydrated can help you perform at your absolute best.
- Water Increases Energy Levels and Brain Function
Hydration status affect the functions of our brain.
Studies show that even mild dehydration(1-3% of body weight) can impair many aspects of brain function.
In a study of young women, fluid loss of 1.36% after exercise impaired both mood and concentration, and increased the frequency of headaches.
Another similar study, this time in young men, showed that fluid loss of 1.59% was detrimental to working memory and increased feelings of anxiety and fatigue.
A 1-3% fluid loss equals about 1.5-4.5 lbs (0.5-2 kg) of body weight loss for a 150 lbs (68 kg) person. This can easily occur through normal daily activities, let alone during exercise or high heat.
Many other studies, ranging from children to the elderly, have shown that mild dehydration can impair mood, memory and brain performance.
Key Point is Mild dehydration (fluid loss of 1-3%) can impair energy levels and mood, and lead to major reductions in memory and brain performance.
- Water Intake May Help to Prevent and Treat Headaches
Dehydration can trigger headaches and migraines in some individuals
Several studies have shown that water can relieve headaches in those who are dehydrated
However, this appears to depend on the type of headache.
One study of 18 people found that water had no effect on the frequency of headaches, but did reduce the intensity and duration somewhat
Drinking water can sometimes help relieve headache symptoms, especially in people who are dehydrated.
- Intake Of More Water May Help Relieve Constipation
Constipation is a common problem, 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 young and elderly individuals
Carbonated water shows particularly promising results for constipation relief.
Drinking plenty of water can help prevent and relieve constipation, especially in people who generally do not drink enough water.
- Water Intake May Help Treat Kidney Stones
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 is 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, which 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. Though, more research is needed in this area.
- Water Helps Prevent Hangovers
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.
A good way to reduce hangovers is to drink a glass of water between drinks, and to 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 Water Can Help With Weight Loss
Drinking plenty of water can help you lose weight.
This is due to the fact that water can increase satiety and boost your metabolic rate.
In two studies, drinking half a liter (17 ounces) of water was shown to increase metabolism by 24-30% for up to 1.5 hours.
This means that drinking 2 liters of water every day can increase your total energy expenditure by up to 96 calories per day.
The timing is important too, and drinking water half an hour before meals is the most effective. It can make you feel more full, so that you eat fewer calories.