test

What are the benefits of drinking water?

The human body contains about 60% water. Your body depends on this essential nutrient. In fact, you couldn't live more than a few days without water. Below are some of the many benefits of water. Water helps:

adjust your temperature

keep your mouth clean

Lubricate joints and protect sensitive tissue

Eliminate harmful wastes through urine, sweat and feces.

It carries nutrients to the organs through the blood.

Do I really need to drink 2 liters of water a day? No, there is no evidence to support that you should be drinking eight glasses, or 2 liters, of water a day. Research has found that most people get enough water from the foods and drinks they consume on a daily basis.

All drinks, including tea, coffee, juices and soft drinks, contain water. For most people, drinking these beverages along with plain water makes up 70-80% of their total fluid intake. The other 20-30% of most people's total fluid intake comes from food.

However, it is best to limit the consumption of drinks that are high in sugar. Sugary drinks like soda can have negative effects on your body, including obesity, diabetes and heart disease. For this reason, plain water is often the healthiest source of hydration. 

Other common myths about drinking water

The popularity of water has led to several misconceptions about why you need to drink more. Below, we'll explore three common myths about water. 

1) Myth: Drinking more water will improve your skin

You've probably heard that you should drink more water to solve your skin problems. However, it's unclear whether this is actually true.

For example, a 2018 evidence review found that additional water intake can increase skin hydration. But the researchers admitted that more research is needed to understand this association and whether it can reduce signs of dry skin, such as wrinkles and roughness.

2) Myth: Drinking more water will improve kidney function

Ultimately, there is no evidence to support that increasing water intake improves kidney function. Your kidneys are already pros at balancing the water in your body, no matter how much you drink.

The main function of the kidneys is to maintain a constant balance of water, salts and minerals in the body and to remove excess waste products. This helps your body work at its best. When you don't drink enough, your urine becomes concentrated and darker. When you drink more water, you'll notice the reverse process: you'll have clearer, clearer urine. Both are proof that your kidneys are working perfectly.

Only when you are unwell, such as if you are diagnosed with clinical dehydration, are your kidneys affected. 

3) Myth: Drinking more water will help you lose weight

Water doesn't make you lose weight. However, one small study shows that drinking water before meals can help control your appetite. By drinking before you eat, you can feel full faster, experience fewer food cravings, and lose weight as a side benefit of drinking water. Plus, if you drink more water instead of juices, sodas, alcohol, and other sugary drinks, you can contribute to weight loss and improve your overall health.

How much water should I drink a day?

There is no concrete answer to how much water you should drink. It varies for everyone. However, the National Academies Institute of Medicine has determined:

Adequately hydrated males drink about 3.7 liters (125 ounces) of water daily.

Adequately hydrated females drink about 2.7 liters (91 ounces) of water daily. 

Weight: People with higher body weights may need more fluids, as more than two-thirds of the adult body retains water. 

Location: If you live in a tropical or dry area, you may need to drink more water to replenish fluids lost through sweat. You may also need to drink more water during the hottest months of the year. 

Activity level: Physical activity, such as running and weight lifting, can make you sweat and lose fluids. Increase your fluid intake to stay hydrated, especially if you're exercising in hot weather or at high altitudes. 

Health: Some health conditions can cause fluid loss, including fever, vomiting, diarrhea, kidney stones, bladder infections, and conditions that cause excessive urination such as diabetes.

For most people, their normal eating and drinking patterns help meet the body's water needs. This means that if you drink fluids when you're thirsty, you're probably drinking enough water. Unless your doctor has told you otherwise, you most likely don't need to worry about your water intake.

How to know if your body is getting enough water?

An easy way to determine if you're drinking enough water is to look at the color of your urine. Usually, urine should be light or pale yellow in color. If your urine appears dark yellow, brown, or amber in color, it could be a sign that you need to drink more water.

Not drinking enough water can lead to dehydration, a state in which the body doesn't have enough water to perform its normal functions. You can usually control mild to moderate dehydration by simply drinking more water.

Here are some signs of mild to moderate dehydration, and they're your body's way of telling you to drink more water:

Dark or strong smelling urine

Dry mouth

Thirst

Headache

less frequent urination

Muscle cramps

Occasionally you may find yourself in a situation where you can't retain enough water to rehydrate properly. Usually this is because you cannot drink or eat enough to meet your body's needs.

For example, you may have an underlying medical condition that makes it difficult for you to get enough water. These are typically conditions that affect your:

Brain (such as dementia)

Mouth (such as mouth inflammation or cancer)

swallowing (such as a stroke)

Or you may be losing more water than you can replace by drinking. This can happen if you have a severe infection with a high fever, vomiting, or diarrhea that doesn't stop. It can also happen if you have a medical condition or if you take medicine that makes you urinate a lot.

Depending on your situation, your doctor may order oral replacement solutions or you may need to replace fluids through an infusion into your vein. Rehydration solutions replace not only water but also essential electrolytes, such as sodium and potassium.

Is it possible to drink too much water? Although rare, it is possible to drink too much water. Usually, overhydration occurs with:

Athletes trying to prevent dehydration by drinking too much during strenuous activity

People who have conditions, such as heart failure and kidney disease, that cause their body to retain water.

People with underlying medical conditions that cause excessive thirst leading them to consume unusually large amounts of water.

Overhydration can lead to a condition called hyponatremia. With hyponatremia, the body doesn't get enough sodium, an electrolyte that is important for fluid regulation. As a result, the fluid causes cells in the body, including brain cells, to swell. This condition can lead to dangerous symptoms, including:

Changes in your mental state such as confusion or irritability

Fatigue

Headache

convulsions

nausea and vomit

muscle cramps or weakness

To eat

Talk to your provider to see if you're at an increased risk of overhydration. If so, you can work together to determine the correct amount of fluids to drink each day to stay hydrated safely.

Sum thing's up,  it's best to listen to your body. You don't have to count the number of glasses of water you drink. If you have any underlying health conditions or are concerned about not drinking enough water, ask your doctor for advice. You can get water from many drinks and foods, but plain water is the best drink. So remember that water benefits every part of your body and you rarely drink too much.

Like, share this video, and subscribe to for more content like this.