The Health Benefits of Drinking Water

The main health benefits of drinking water are well documented. There are many reasons why we need water. There is little debate about the relationship of water and health. It is essential to life.What is open to debate is how much water we actually need to drink. And are some of the touted health benefits of drinking water founded on urban legend, or are they for real? Some of the answers to these 'water and health' questions surprise even researchers themselves.
We may be able to live for weeks without food, but most adults can only live a few days without water.
The average 150 pound adult is made up of approximately 2/3rds water. That's 40-50 quarts or 80-100 pounds! Brain tissue is made up of about 85% water. Muscles contains 75% water, blood is over 80%, and bones are 22% water.


The health benefits of drinking water extend throughout the whole body. Water is an essential nutrient needed for proper functioning of all organs and systems in the body.
The average adult uses about three quarts of water a day for digestion, nutrient absorption, and toxin removal. It improves mental and physical performance and is necessary for proper blood circulation and healthy skin.
In a large study conducted at Loma Linda University in California, researchers found that people who drank five or more glasses of water a day were less likely to die from a heart attack than people who drink less than two glasses.

How Much Water Do We Need?

Many experts agree that most normally active, healthy people optimize the health benefits of drinking water when they drink about a ½ ounce of water per pound of body weight. That's roughly eight to ten cups of water daily.A common 'water and health' myth is that you have to drink all this water. Actually, we get much of our water from food.
You may need more water when you take certain medications or have a fever, blood loss, diarrhea or vomiting. Very warm or dry weather, and alcohol or caffeine use also increases the need for more water.
For the most part, it isn't necessary to keep track of your water consumption. An easy way to tell if you are drinking enough water is that you do not feel thirsty and your urine is light yellow to clear in color.
If you have a dry mouth, thirst and dark urine, you may need to drink more. Even being dehydrated by only two percent can have negative health effects. It increases your chances of developing headaches, viral infections, a heart attack or kidney stones. Blood becomes thicker and harder to circulate, creating a feeling of brain fog and tiredness.
Note: Some health conditions may require you to limit and monitor water consumption. Please follow your physician's recommendations.
Drinking copious amounts of plain water in a sitting can lead to a potentially fatal electrolyte imbalance known as "water intoxication".

Tips for Drinking Water

• Have a glass or two of water as soon as you get up in the morning and before bed. Keep a glass of water by your bed if you get thirsty during the night. Don't worry, your bladder will adjust. If you don't like plain water, squeeze in a little fresh lemon or lime juice.
• Your body will do a better job of retaining the water you drink if you sip instead of gulp.
  
• Keep a source of water with you at all times. Fill refillable water bottles with a built in filter at any faucet. Keep a filtered water pitcher at your desk. It's best to avoid pre-filled plastic disposable water bottles. They're expensive, leach chemicals into your water and create a lot of landfill waste.
  
• Have a glass of water a few minutes before your meal to reduce feelings of hunger and provide water to aid the digestion process. If you are in the habit of drinking at mealtime, take small sips. Too much water while eating can interfere with digestion.
  
• If you feel hungry between meals, take a moment and ask yourself, "Am I really hungry or am I thirsty?" This can help you cut back on excessive calories.
  
• Juicy fruits and melons contain lots of pure water and electrolytes you needed to keep your system balanced. Watermelon is made up of 92% water and only 8% sugar. It is a rich source of sodium and potassium. It's the perfect water and electrolyte replenisher.
  
• When you exercise heavily, your body loses up to two liters of water an hour. Sip a drink like Gatorade or Pedialite that contains electrolytes.

Getting enough water every day is an easy health habit to stick with. The health benefits of drinking water are not limited to drinking water by itself. Trust your body to let you know when and how much water you need.