Water is essential for healthy living, regulating body temperature, lubricating joints, and removing waste. Recommendations show that 2-3 liters (8-12cups) of water daily improves focus, physical energy and skin health while preventing kidney stones and constipation.

Health benefits of water                                                                                                 

  1. Vital bodily functions: Water supports nutrients absorption, oxygen delivery to cells and keeps tissues in the eye, nose and mouth moist.
  2. It forms saliva and mucus: Saliva helps us digest food and keeps the mouth, nose and eye moist. This prevent friction and damage. Drinking water also keeps the mouth clean.
  3. It delivers oxygen throughout the body: Blood is more than 90% water and blood carries oxygen to different parts of the body.
  4. Physical performance and energy: Adequate hydration prevents exhaustion and increase physical performance.
  5. Weight management: Replacing sugary beverages with water helps reduce calories intake, and water consumption can increase feeling of fullness.
  6. Temperature regulation and waste removal: Water acts as the body’s cooling system through sweat and aids in flushing out waste through urine and bowel movement.
  7. Joint and tissue health: Water lubricates joints and protect sensitive tissues. Cartilage found in the joints and in the disk of spine contains around 80 percent water; long term dehydration can reduce the joints shock-absorbing ability, leading to joint pain.
  8. It boosts skin health: Water intake is associated with improved skin barrier. Without hydration, the skin can become more vulnerable to skin disorders.
  9. It helps maintain blood pressure: Dehydration can cause blood to become thicker which is associated with decreased blood pressure, or hypotension which means your BP is lower than normal (below 90/60) and this can cause dizziness or fainting if severe.
  10. The airway needs it: When dehydrated, airways are restricted by the body in an effort to minimize water loss. These can worsen asthma and allergies.
  11. It makes minerals and nutrients accessible: These dissolve in water which makes it possible for them to reach different parts of the body.

How to maintain proper hydration:

  1. Daily goal: Aim for roughly 15.5 cups (3.7 liters) for men and 11.5 cups for women including fluids from food and other beverage.
  2. Monitor intake: Check the color of your urine; clear or light yellow indicates proper hydration, while dark yellow suggest dehydration.
  3. Hydrating foods: Incorporate water rich food like cucumbers, watermelon, oranges into your diet.
  4. Add flavor: Enhance plain water with lemon, lime or mint by adding them to your water.

Times when it is most important to drink plenty of water:

  1. When you have fever.
  2. When the weather is hot.
  3. If you have diarrhea and nausea.
  4. When you sweat a lot for example due to physical activity.