Drinking water is crucial for health and provides many benefits, from weight maintenance to improving mood.
Drinking water provides a wealth of benefits for humans. Drinking regularly throughout the day can mitigate the chance of dehydration which can result in dizziness, headaches and tiredness1.
Staying hydrated does not mean drinking water all day; you can increase your fluid intake by eating high water content foods. Strawberries, watermelon, lettuce and pickles are made up of around 90-99% of water2. However, the NHS recommends that individuals consume around six to eight cups of water per day.
Health Europa outline five health benefits of drinking enough water.
Improve exercise performance
Dehydration of 2% body weight loss can significantly impair endurance performance3. Therefore, it is crucial for individuals who partake in exercise to prioritise drinking water during and after their workout.
Drinking water and constipation
Constipation is a common problem that leads to infrequent bowel movements. The NHS4 recommends that consuming water can help alleviate symptoms of constipation. Low water consumption may also be a risk factor for constipation in all ages.
Support weight loss
Science has suggested that drinking water can support weight loss goals in a variety of ways.
Drinking water may aid weight loss by stimulating the body’s metabolism. A 2013 study analysed whether drinking 1500 ml of water over and above the daily water intake affected the body weight, body mass index (BMI) and body composition of overweight subjects. The study concluded that the mean values of the pre-study and post-study body weight, body mass index and body composition scores were 65.86 kg and 64.42 kg.
Improving brain function
Drinking water can improve brain function as the brain is made up of about 75% water, meaning that staying hydrated is highly beneficial.
Benefits include improving concentration, balancing mood and emotions and reducing stress.
Lubricating the joints
Cartlidge found in the joints contains around 70-80% of water5. Synovial fluid is the thick lubrication located between the joints, giving you a cushion, so the bones don’t come in contact.
Hydration provides nutrition, shock absorption, lubrication and cushioning in the joints resulting in reduced friction in the cartilage.
References
- https://www.nhsinform.scot/campaigns/hydration
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
- https://pubmed.ncbi.nlm.nih.gov/27710146/
- https://www.nhs.uk/conditions/constipation/
- https://orthopedicassociates.org/dehydration-and-joint-pain-how-your-hydration-is-affecting-joint-health/
