Water is an essential nutrient that our body needs to live. Our body consists of 70% water. Every cell in our body needs water. 

Water is very important because our body needs it. We can only stay hydrated if we drink adequate amounts of water every day. If we don’t drink a sufficient amount of water, dehydration can occur, which means our body loses more water than it takes in and then doesn’t function properly. Some of the symptoms of dehydration can include experiencing severe dryness in the mouth and nose, extreme thirst, less or dark color urine, fatigue, confusion, and dizziness. We can only prevent these symptoms by drinking as much water as we can on a daily basis. 

Benefits of drinking water regularly

There are so many benefits that drinking water regularly can have for us. 

Water helps regulate our colonic activity. When we eat high fiber foods and do not drink as much water as possible, the fiber in our intestines will have less water to absorb, making our stool harder and difficult to expel. The only way to prevent this is to combine regular water drinking with a high fiber diet to relieve constipation. 

Water also flushes toxins out of our bodies. The kidney needs water to flush toxins and waste products from our bodies. 

In addition, water helps regulate our body temperature, lubricates our joints and respiratory system, and aids in digestion by moistening our mouth through saliva which help to break down food. 

Water also helps to optimize our brain functions. Our brain is made up of 70 to 75% water. so, it needs water in order to function properly. When we are dehydrated, we get symptoms like mood swings, headaches and difficulty concentrating. This can lead to poor mental performance. 

Water serves as a remedy to relieve colds and fevers. During Covid-19, people were advised to drink as much water as they could. When we drink water, our nasal passages always stay moist and do not become clogged with mucous membranes. Our bodies can always feel cool when we stay hydrated. Weight loss

Water helps with weight loss. Drinking water 30 minutes before a meal will reduce your appetite and make you feel satiated. This can stimulate your metabolism temporarily and enhance weight loss. 

How do we lose Water Our Body?

Our bodies can lose water in a variety of ways. We can lose water through frequent urination, exercise, sweat, severe diarrhea, vomiting, and certain diuretic medications. People who live in hot climates may sweat excessively due to the strong sunlight. 

Since our bodies cannot function well without water, we need to replace it as often as possible. You don’t need to feel thirsty to drink, just drink water. Your body will always thank you.

How do we make sure our bodies get as much water as possible? 

• Always carry water with you. 
• Drink anywhere you are. 
• Get a nice water bottle to carry with you.  
• Infuse it with flavors. You can use lime or lemon to taste. 
• Take advantage of the water in your diet. A diet of fruits and vegetables contains more water. 
• Prepare your soups and smoothies with water instead. 

How much water does our body need?

There has always been a general rule about how much water our body needs. There is a rule that says that the amount of water you consume depends on your size and the number of calories you burn. On average, children should consume 60 milliliters of water per 1 kg of body weight per day. Adult men should make sure they consume 15.5 cups (3.7 liters) of fluid per day and women should consume 11.5 cups (2.7 liters) per day. Ideally, men need more water than women.

How do I know I am drinking enough water?

Urine test

Examining the color of our urine is an easy way to determine if you are drinking well or not. If our urine is transparent, it means we are overhydrated and should stop drinking. If the color is lemon yellow or light yellow, it means we are healthy. However, if the color is dark, it means we need to drink more. 

Pinch test

In the Pinch Test, we need to gently pull our skin up about 1 centimeter, especially on the back of our hand. And watch it bounce back. We are well hydrated if it returns to normal immediately.  If it takes some time to return to normal, then our body needs water.

Is water the only way, the body could stay Hydrated? 

No, but water is always considered the best and healthier option to stay hydrated. Aside from fruits and vegetables, beverages such as juices, milk and herbal teas consist mainly of water. There are also caffeinated drinks like soda and coffee. These are not beverages that you should consume on a regular basis as they affect the body. Soft drinks contain a lot of sugar and are high in calories. They promote weight gain and low mineral bone density. Soda drinks can cause diarrhea, which deprives our body of water and electrolytes. It is advisable to avoid these sugar-sweetened drinks. Choose water instead of soda drinks.

Works Cited

Mayo Clinic. 2022. Water: How much should you drink every day? October 12. Accessed 2023. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

MedicalNews Today. 2019. What are the health benefits of mineral water? April. Accessed 2023. https://www.medicalnewstoday.com/articles/324910#magnesium.

Healthline. 2019. Does Mineral Water Have Health Benefits? September 4. Accessed 2023. https://www.healthline.com/nutrition/mineral-water-benefits.

WebMD. 2022. Health Benefits of Mineral Water. November 27. Accessed 2023. https://www.webmd.com/diet/health-benefits-mineral-water.

Cleveland Clinic. 2021. Electrolytes. September. 24. Accessed February 2023. https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes.