1. Water protects tissues, spinal cord, and joints
According to the Mayo Clinic Health System, water not only quenches thirst and regulates body temperature, it also hydrates tissues in the body. You know how it feels when your eyes, nose and mouth are dry? According to the U.S. Geological Survey, keeping your body hydrated helps maintain optimal levels of moisture in these sensitive areas, as well as your blood, bones and brain. Plus, water protects your spinal cord and acts as a lubricant and cushion for your joints.
2. Water helps flush waste from the body
Drinking enough water helps you eliminate waste products through sweating, urination, and bowel movements. According to the National Kidney Foundation, water helps the kidneys remove waste products from the blood and keeps the blood vessels leading to the kidneys clean. The University of Rochester Medical Center notes that water is also important for preventing constipation. However, research shows that there is no evidence that increasing water intake will cure constipation, as there are many factors at play.
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3. Water aids digestion
Water is important for healthy digestion. According to the Mayo Clinic, water helps break down the food you eat and absorb its nutrients into your body. After you drink, both your small and large intestines absorb water, which enters your bloodstream and is also used to break down nutrients. When your large intestine absorbs water, your stool changes from a liquid to a solid, according to the National Institute of Diabetes and Digestive and Kidney Diseases. According to MedlinePlus, water is also needed to digest soluble fiber, which gels with the help of water, slowing digestion and contributing to a longer-lasting feeling of fullness.
4. Water prevents dehydration
According to the Centers for Disease Control and Prevention, your body loses fluids when you exercise vigorously, sweat in high temperatures, have a fever, or have an illness that causes vomiting or diarrhea. If you’re losing fluids for any of these reasons, it’s important to increase your fluid intake so your body’s natural fluid levels can be restored. Your doctor may also recommend drinking more fluids to help treat other health conditions, such as bladder infections or urinary stones. If you’re pregnant or breastfeeding, it’s a good idea to talk to your doctor about your fluid intake, especially since your body uses more fluid than usual during breastfeeding, according to the Academy of Nutrition.
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5. Water helps your brain function optimally
Have you ever felt foggy? Take a sip of water. Small studies have found that dehydration leads to poor memory, attention, and energy. It’s no wonder, considering water makes up 75 percent of the brain, the authors point out. One reason for your foggy brain? “Proper electrolyte balance is essential for the body to function optimally. Lack of electrolytes can lead to problems like weakness, fatigue, and confusion,” says Gabriel Lyon, PhD, a functional medicine physician in New York City.
6. Water keeps your cardiovascular system healthy
Water makes up a large part of blood. (For example, plasma — the pale yellow liquid part of blood — is about 90 percent water, Britannica notes.) When you’re dehydrated, your blood becomes thicker, which can throw off the balance of electrolyte minerals it contains (sodium and potassium, according to the Merck Manual), says Susan Bloom, M.D., founder of the Bloom Health Center in Rye Brook, New York. These electrolytes are essential for the normal functioning of muscles and the heart.
“Dehydration can lead to a decrease in blood volume and therefore blood pressure, which can make you feel dizzy or unsteady when you stand up,” Dr Bloom says.
In fact, a 2023 study suggests that optimal hydration may slow aging in humans, partly due to its benefits on the cardiovascular system, though the researchers note that more research is needed to verify this finding.
Related: Is it dehydration or something else?
7. Water contributes to a healthy diet
It’s simple, but the benefits are profound: One study of more than 18,300 American adults found that those who drank 1% more water per day ate fewer calories and less saturated fat, sugar, sodium, and cholesterol. Water can help you feel fuller, especially if you drink it before a meal, a notion backed up by a small study of 15 young, healthy participants.
How much water do I need?
The National Academy of Sciences recommends that men drink 3.7 liters (15.5 cups) of fluid per day, and women drink 2.7 liters (11.5 cups). Fluid can come from water, common beverages, and foods (such as fruits and vegetables). You can also try the U.S. Army Public Health Command urine color test to assess your hydration status. After going to the bathroom, look at the color of your urine. If it’s very light to bright yellow, you’re well hydrated. Dark yellow is a sign of dehydration. Brown or cola-colored urine is a medical emergency and should be evaluated by a doctor.
Additional Reports Jen Laskey.
