Drinking water does more than just quench your thirst. It's essential to keeping your body functioning properly and feeling healthy.
Nearly all of your body's major systems depend on water to function and survive. With water making up about 60% of your body weight, it's no surprise what staying hydrated can do for you.
Here are just a few examples of the ways water works in your body:
- Regulates body temperature
- Moistens tissues in the eyes, nose and mouth
- Protects body organs and tissues
- Carries nutrients and oxygen to cells
- Lubricates joints
- Lessens burden on the kidneys and liver by flushing out waste products
- Dissolves minerals and nutrients to make them accessible to your body
How much water do you need?
Every day, you lose eight to 12 cups of water through breathing, perspiring, and urine and bowel movements. In general, men need at least 12 cups of fluid daily, while women require a minimum of nine cups. Factors that increase your fluid needs include exercise, hot weather, high altitude, a high-fiber diet, and increased losses from caffeine and alcohol intake.
Adequate hydration varies from person to person. A practical way to monitor hydration is by observing the color of your urine right after you get up in the morning. Straw- or lemonade-colored urine is a sign of appropriate hydration. Dark-colored urine — about the color of apple juice — indicates dehydration.
That's why it's important to replenish your body's water supply with beverages and food that contain water.
While you should meet most of your fluid needs by drinking water, beverages such as soups, milk, 100% fruit juice and decaffeinated teas are an option. Fruits and vegetables also contain a fair amount of water. Since it's hard to track the amount of water you get from food, it's best to try for at least eight cups of fluid daily.
Ways to stay hydrated
Developing healthy water habits isn't a heavy lift.
By practicing some of these tips, they'll soon become a natural part of your day:
- Start the morning off by drinking a glass of water as soon as you wake up, even before coffee.
- Carry a water bottle wherever you go.
- Set goals for yourself.
- Cut out sugary beverages to avoid empty calories.
By consuming the minimum recommendation of water, you're helping your body function better and improving your overall health. For more information about ways to consume more water and find out if you're getting enough for your body's needs, talk to your health care professional.
Don't like plain water? If you like the tingle of carbonated soda, try club soda, seltzer or sparkling water with a splash of fruit juice. If you're looking for a little flavor in your water, try adding a slice of lemon or lime or making fruit-infused water.
Here's a recipe to try:
Strawberry basil-infused water
1 pint sliced strawberries
10 fresh basil leaves, torn
1 sliced lemon
2 quarts water
Combine strawberries, basil and lemon in a 64-ounce pitcher. Pour water over the top and chill for at least three hours.
This refreshing, flavored water can be stored in the refrigerator for up to two days.
Have more questions about hydration? In this video, physician assistant Abbie Bartz explains thirst cues and more:
Allie Wergin is a dietitian in Nutrition Counseling and Education in New Prague, Minnesota.
FAQs
Water is needed for most body functions, including to: Maintain the health and integrity of every cell in the body. Keep the bloodstream liquid enough to flow through blood vessels.
What is the 5 importance of water in our life? ›
Water is used in every cell of your body. Water travels throughout your body carrying nutrients, oxygen, and wastes to and from your cells and organs. Water keeps your body cool as part of your body's temperature regulating system. Water cushions your joints, and protects your tissues and organs from shock and damage.
What are 5 reasons why your body needs water? ›
Here are just a few examples of the ways water works in your body:
- Regulates body temperature.
- Moistens tissues in the eyes, nose and mouth.
- Protects body organs and tissues.
- Carries nutrients and oxygen to cells.
- Lubricates joints.
- Lessens burden on the kidneys and liver by flushing out waste products.
Water aids the digestive system, helps prevent constipation, flushes toxins from the body, promotes good kidney function, keeps your joints and muscles lubricated, supports healthier and younger-looking skin, and helps regulate body temperature.
Why is water essential for our body? ›
Water is vital to our health. It plays a key role in many of our body's functions, including bringing nutrients to cells, getting rid of wastes, protecting joints and organs, and maintaining body temperature. Water should almost always be your go-to beverage.
What is the healthiest water to drink? ›
Mineral water and alkaline water may be some of the healthiest types of water because they provide your body with essential nutrients, but simply drinking safe, uncontaminated water should be your number one priority.
How do you tell if you need more water? ›
An early symptom to look out for is thirst, which is your body's way of telling you that you need to drink water or other fluids. Another sign is when your pee becomes darker than usual. Other signs of dehydration include: feeling dizzy or lightheaded.
When not to drink water? ›
When's the best time to stop drinking water? It's often recommended that you should stop drinking water two hours before going to bed. This way, you're not flooding your body with extra fluids that may cause an unwanted trip to the bathroom in the middle of the night.
How much water should I drink per day? ›
So how much fluid does the average, healthy adult living in a temperate climate need? The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women.
How to drink water correctly? ›
Feeling thirsty is a sign that the body is dehydrated. Drink water before you feel thirsty. You should drink a small amount of water many times a day, and drink 100-200ml of water every time. Drink one glass of water in the morning and evening respectively, and drink water every 1-2 hours in the rest of the day.
Research has found that the nutrients in watermelon reduce blood pressure and improve circulation to support heart health. Watermelon also helps reduce muscle soreness, manage weight, aid digestion, and protect your skin. Eating the fruit may also protect against chronic diseases.
What does water do to your brain? ›
So why do we need water? Well, water helps your brain cells communicate with each other, which is important when you go about your day. Water also clears out toxins and waste that impair brain function.
Does coffee count as water intake? ›
What about coffee? Some coffees will have a higher caffeine level than others, and obviously more than tea. But the diuretic effect is fairly low in most people, similar to tea. As both tea and coffee do count as water intake, the level of caffeine contained in both drinks shouldn't have any dehydrating effects.
What happens if I only drink water and no other drinks? ›
Not only does it lead to poor fluid balance, it can cause long term health conditions. While it is important to drink enough water everyday, only drinking water is not enough to stay hydrated. To be hydrated, you need to replenish your fluids as well as your electrolytes.
Why is water important 10 points? ›
10 Lines On The Importance Of Water For Kids
Water is essential for all flora and fauna on this planet. If there's no water, life on this planet would be impossible. Water accounts for about 60% of a human's weight. Water is used for showering, cleaning, cooking, etc.
Why is water so important to living things? ›
All animals and plants need water to survive, and the human body is more than three-fourths water. Life-forms use water to carry nutrients around the body and to take away waste. Water also helps break down food and keep organisms cool, among other very important jobs.
What are 20 reasons why water is important? ›
Here are the 21 reasons of water importance to your health.
- #1. It assists digestion.
- #2. It improves skin.
- #3. It improves the brain.
- #4. It helps with losing weight.
- #5. It improves mood.
- #6. It fuels muscles.
- #7. It fights sickness.
- #8. It keeps kidneys healthy.
Water is used for drinking, bathing, cooking food and washing dishes, clothes, fruits, vegetables and brushing teeth.
