Benefits of Drinking Water

Nrs Oke Ololade

I remember one of the celebrities who died a few years ago, due to kidney failure and the cause of the kidney failure was attributed to his poor intake of water. I recall someone testifying to it that, he preferred using carbonated drinks to take his drugs to drinking water. He just didn’t like drinking water. Well, drinking of water is not a choice, it is a necessity to drink enough water, or stay hydrated. It is the first rule of health and nutrition.

The human body cannot store water. Every day we are constantly losing water through breathing, sweating and through the release of urine and faeces. Ensuring that lost fluids are replenished in a timely manner and that our bodies are correctly hydrated is essential for good health and for the body to perform optimally.

Water makes up on average 60% of an adult’s body weight, from 31 % in bones to 83% in the lungs. I have the pleasure to introduce this topic for the current week’s edition on family and corporate wellness. We shall get to know the benefits of drinking water, quantity of water our body requires daily, and the tips for  drinking more  water .

Maintaining body fluids

Approximately 60 percent of the body is made of water. To function properly, all the cells and organs of the body require it. Drinking enough water maintains the body’s fluid balance, which helps transport nutrients, regulate body temperature, lubricate joints, create saliva and digest food.

Water also helps dissolve minerals and nutrients so that they are more accessible to the body, as well as help in transporting waste products out of the  body, which  consequently increase your chances of staying healthy.

It can help reduce sugar cravings and aid weight maintenance

The brain can’t actually tell the difference between hunger and thirst, so oftentimes, we tend to mistake thirst for a ‘sugar craving’. The next time you feel the need for something sweet, try drinking a glass of water first. Staying hydrated may also help with weight maintenance. Research has shown that having water before a meal may fill you up more and therefore promote weight loss by eating less meal.

Maximize mental performance

Negative effects of dehydration on cognitive performance have been shown in some studies. The brain is influenced by hydration status. Mild dehydration (1 to 3 percent of body weight) can impair several aspects of brain function, including attention span, mood, concentration levels and working memory.

 Reduce headaches and migraines

A lack of water may increase the risk of a headache or migraines in some individuals, so when having headache, it is important to take a full glass cup of water and a little rest instead of taking analgesics.

Water helps to energize muscles

Cells that do not maintain their balance of fluids and electrolytes dry up and results in muscle fatigue, which means that, if muscle cells do not have adequate fluids, they do not work as well and performance can suffer. Drinking enough fluids during exercise at intervals will replace fluids lost by sweating.

Prevents constipation

Water helps to ‘keep things moving’ in the digestive system, and so staying hydrated can help prevent constipation. Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation. When you don’t get enough fluid, the colon pulls water from stools to maintain hydration and the result is constipation.

Water helps your kidneys

Body fluids transport waste products in and out of cells. The main toxin in the body is blood urea nitrogen, a water-soluble waste that is able to pass through the kidneys to be excreted in the urine. When you’re getting enough fluids, urine flows freely, it’s light in colour and free from odour. When your body is not getting enough fluids, urine concentration, colour, and odour increases because the kidneys trap extra fluid for bodily functions.

Preventing urinary tract infections

Urinary tract infections (UTIs) are one of the most common types of infection in the body.

Drinking plenty of water is one of the simplest ways to reduce the risk of developing a UTI and is also recommended to assist those who have already developed a UTI.

Water dilutes your urine and ensures that you’ll urinate more frequently, allowing bacteria to be flushed from your urinary tract before an infection begins.

It helps keep skin bright

Adequate water intake will help keep your skin hydrated and may promote collagen production. However, water intake alone isn’t enough to reduce the effects of aging. This process is also connected to your genes and overall sun protection.

How much water should we drink a day?

Consuming 6-8 glasses or cups a day, and it also includes lower fat milks, and low sugar or sugar-free drinks, tea and coffee within this intake.

Be mindful of added sugars or syrups in tea, coffee and soft drinks which will increase your overall sugar intake for the day.

You may also need more water if you are exercising or when the weather is hot, as we lose water through sweating.

A good way to check if you are hydrated is by the colour of your urine. Ideally, this should be a very pale yellow or amber colour.  If it is clear you could be drinking too much water, and if it is darker, you need to drink more. When checking the colour, be aware that some medications, supplements and some foods can also affect urine colour.

 Tips to help you drink more

Water is important to nearly every part of your body. Not only will hitting your daily recommended intake help you maintain your current state of well-being, it may even improve your overall health. Here are some ideas for how you can be sure you drink enough:

• Have a beverage with every snack and meal.
• Choose beverages you enjoy; you’re likely to drink more liquids if you like the way they taste. Choose the one that meet your needs if you are watching your calories.
• Eat more fruits and vegetables. Their high water content will add to your hydration and about 20% of our fluid intake comes from foods.
• Keep a bottle of water with you in your car, at your desk, or in your bag.
• Keep track of your intake.Aim to take in optimum amounts every day, a minimum of half your body weight in ounces.