Needed to read PDF's

Water Benefits

15 benefits of drinking water

Drinking water has numerous benefits. Water is crucial for many bodily functions, such as lubricating the joints, delivering oxygen throughout the body, preventing kidney damage, and more.
Around 60 percent of the body is made up of water, and around 70 percent of the planet’s surface is covered by water.
Perhaps it is the ubiquitous nature of water that means drinking enough each day is not at the top of many people’s lists of priorities.
To function properly, all the cells and organs of the body need water.
Here are some reasons our body needs water:
1. It lubricates the joints

Cartilage, found in joints and the disks of the spine, contains around 80 percent water. Long-term dehydration can reduce the joints’ shock-absorbing ability, leading to joint pain.
2. It forms saliva and mucus

Saliva helps us digest our food and keeps the mouth, nose, and eyes moist. This prevents friction and damage. Drinking water also keeps the mouth clean. Consumed instead of sweetened beverages, it can also reduce tooth decay.
3. It delivers oxygen throughout the body

Blood is more than 90 percent water, and blood carries oxygen to different parts of the body.
4. It boosts skin health

Water intake is associated with improved skin barrier. With dehydration, the skin can become more vulnerable to skin disorders.
5. It cushions the brain, spinal cord, and other sensitive tissues

Dehydration can affect brain structure and function. It is also involved in the production of hormones and neurotransmitters. Prolonged dehydration can lead to problems with thinking and reasoning.
6. It regulates body temperature

Water that is stored in the middle layers of the skin comes to the skin’s surface as sweat when the body heats up. As it evaporates, it cools the body.
Some scientists have suggested that when there is too little water in the body, heat storage increases and the individual is less able to tolerate heat strain.
Having a lot of water in the body may reduce physical strain if heat stress occurs during exercise. However, more research is needed into these effects.
7. The digestive system depends on it

The bowel needs water to work properly. Dehydration can lead to digestive problems, constipation, and an overly acidic stomach. This increases the risk of heartburn and stomach ulcers.
8. It flushes body waste

Water is needed in the processes of sweating and the removal of urine and feces.
9. It helps maintain blood pressure

Dehydration can cause blood to become thicker, which is associated with decreased blood pressure.
10. The airways need it

When dehydrated, airways are restricted by the body in an effort to minimize water loss. This 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.
12. It prevents kidney damage

The kidneys regulate fluid in the body. Insufficient water can lead to kidney stones and other problems.
13. It boosts performance during exercise

Some scientists have proposed that consuming more water might enhance performance during strenuous activity.
More research is needed to confirm this, but one review found that dehydration reduces performance in activities lasting longer than 30 minutes.
14. Weight loss

Water may also help with weight loss if it is consumed instead of sweetened juices and sodas. “Preloading” with water before meals can help prevent overeating by creating a sense of fullness.
15. It reduces the chance of a hangover

When partying, still water with ice and lemon alternated with alcoholic drinks can help prevent overconsumption of alcohol.
A person should avoid alternating between alcohol and carbonated drinks, as these drinks can speed up the absorption of alcohol into the body.

Sources of water

Some of the water required by the body is obtained through foods with a high water content, such as oranges, watermelon, and spinach, but most come through drinking water and other beverages.
During everyday functioning, water is lost by the body, and this needs to be replaced. We notice that we lose water through activities such as sweating and urination, but water is lost even when breathing.
Drinking water, whether from a tap or a bottle, is the best source of fluid for the body.
Milk and juices are also good sources of fluid, but beverages containing alcohol and caffeine, such as soft drinks, coffee, and beer, are not ideal because they often contain empty calories. Drinking water instead of soda can help with weight loss.
It was previously thought that caffeinated beverages had diuretic properties, meaning that they cause the body to release water. However, studies show that fluid loss because of caffeinated drinks is minimal.

Recommended intake

The amount of water needed each day varies from person to person, depending on age, sex, activity levels, and so on.
There is no fixed amount of water that must be consumed daily, but there is general agreement on what a healthy fluid intake is.
According to the Academy of Nutrition and Dietetics, the average recommended daily intake of water from both food and drink is:

11.5 cups per day for women

15.5. cups per day for men

5-11 cups for children, depending on their age

Fresh fruits and vegetables and all nonalcoholic fluids count toward this, and usually account for 20% of a person’s daily water intake.
Times when it is most important to drink plenty of water include:

when you have a fever

when the weather is hot

if you have diarrhea and vomiting

when you sweat a lot, for example, due to physical activity

Do we drink enough water?

According to the Centers for Disease Control and Prevention (CDC), during 2015–2018, US children and adolescents drank an average of 23 ounces of plain water daily. Meanwhile, US adults drank an average of 44 ounces.
This equates to just under 3 cups and 5.5 cups respectively. This is 10 cups less than is recommended for men, 11 less than is recommended for women, and at least 2 less than is recommended for children.
They found that water intake was significantly lower in the following people:

younger children

non-Hispanic Black children or Hispanic children, compared to non-Hispanic White children.

youth in lower-income households

youth whose head of household had less than a high school education

those with underweight or normal weight, compared to those with obesity

older adults

non-Hispanic Black adults, compared to non-Hispanic White adults

adults with lower income and less education

adults without obesity

Frequently asked questions

What are the benefits of drinking a lot of water?

There are various benefits to drinking lots of water, including:

it lubricates the joints

it prevents kidney damage

it helps with cognition and reasoning

it helps with weight loss

How many liters of water should a person drink in a day?

How many liters of water a person should drink in a day will vary according to factors such as age, sex, and activity levels.
According to the Academy of Nutrition and Dietetics, the average recommended daily intake of water from both food and drink is:

11.5 cups per day for women

15.5. cups per day for men

5-11 cups for children, depending on their age

This equates to 2.7 liters for women, 3.6 liters for men, and a minimum of 1 liter for children.
Is 4 liters of water a day too much?

Whilst rare, it is possible to drink too much water. This is known as water intoxication.
A 2021 study suggests that the median intake of water needed for water intoxication is 5.3 liters over four hours. However, this is an average and may not be an accurate threshold for everyone.
Generally speaking, women should aim to drink 2.7 liters a day, men should aim for 3.6 liters, and children should drink a minimum of 1 liter.
include lubricating joints, regulating body temperature by aiding sweating, assisting in digestion, flushing out waste, supporting open airways, and aiding weight loss.
To stay hydrated, adult females should aim for 11.5 cups of water a day, while males should aim for 15.5 cups of water daily, and children need 5 to 11 cups depending on their age. Increased intake may be necessary during illness, heat, or intense physical activity.
Current water intake in the US falls short of these recommendations, particularly among certain demographic groups.

5 benefits of drinking water in the morning

Drinking water is very important for many bodily processes. These include transporting nutrients to cells, regulating the body’s temperature, and lubricating the joints.
If a person replaces their usual morning drink with water, it could provide them with several associated health benefits of increased water consumption.
This article explores what these benefits may be and how much scientific evidence there is for each one.
1. For weight loss

Some people believe that drinking water in the morning can aid in weight loss.
For example, a 2019 study found that higher fluid intake had links with improved body composition in young adults.
Before main meals, including breakfast

An older study from 2010 found that middle-aged and older adults lost more weight when they drank 500 milliliters (ml) of water before each meal over 12 weeks.
Researchers partly attributed this weight loss to the decrease in energy intake from meals among the participants who drank water. This means they ate less food than individuals who did not partake in water before meals.
Thermogenesis

Thermogenesis is the production of heat. When a person drinks cold water, thermogenesis occurs to warm up the water entering the body, which burns calories.
An older study from 2013 involved the water intake of 50 girls, with a body mass index of 25 to 29.9, along with a nutritious diet. It found that their body weight had decreased after they increased their water intake to 500 ml, three times a day, for 8 weeks. Participants drank the water before breakfast, lunch, and dinner.
Researchers attributed the weight loss to water-induced thermogenesis.
However, these studies cannot definitively claim that only the water intake led to the weight loss.
Additionally, the results do not necessarily mean that drinking water specifically in the morning offers weight loss effects.
2. For mental performance

Water can have an impact on cognition and mental performance — even minor dehydration can have adverse effects on cognition, according to a 2016 study.
A 2019 review looked at the effect of hydration on cognitive performance. It found that there was a trend of improved mental performance in hydrated study participants. However, the researchers noted that the results were not statistically significant.
Additionally, participants in the study drank water throughout the day. This may suggest that hydration throughout the day may be necessary for better mental performance rather than just drinking water in the morning.
Another 2019 study on male college students found that dehydration had negative effects on short-term memory and attention. Short-term memory and attention improved once the participants rehydrated again.
Therefore, if a person wishes to increase their mental performance, specifically in the morning, drinking water may help.
3. Boosting mood

Drinking water may also have positive effects on a person’s mood.
A 2014 study found that people who usually drank low volumes of water had better moods when they increased their water intake.
The same research found that when individuals — who normally drank high volumes of water — decreased their water intake, they experienced more thirst, decreased contentedness, and a reduction in calmness and positive emotions.
A 2019 study also found that dehydration negatively affected mood, while rehydration improved mood and fatigue symptoms.
With this in mind, a person may wish to drink water throughout the whole day to experience prolonged positive effects on their mood.
4. For the skin

Some people believe that an increase in fluid intake can improve the appearance and health of the skin.
The skin contains about 30% water, which helps the skin remain plump, improving its elasticity and resilience.
An older study from 2015 found that increased water intake may have a positive effect on skin physiology — it appeared more hydrated, especially in participants who usually drank less water.
A 2018 review found that increasing water intake may improve the hydration of the outer layer of the skin. However, the researchers noted that it was unclear whether this would benefit older adults.
However, even adequate skin hydration may not be sufficient to prevent wrinkles or offset the effects of the sun, genetics, or the environment.
Drinking water throughout the day may therefore help a person hydrate their skin, but they may not notice significant changes in its appearance.
5. For other bodily functions

Adequate water intake is also important in many body functions.

Kidneys: Drinking water can help the kidneys remove wastewater from the body.

Urinary tract: According to an older study from 2010, increased fluid intake may prevent urolithiasis, which occurs when stones are present in the urinary tract.

Cardiovascular system: A 2019 study found that people require adequate water intake for proper cardiovascular system function. The study noted that dehydration and inadequate water intake negatively affected blood pressure regulation and vascular function.

Joints and bones: Water is a component of the lubricating fluid around the joints, which could help relieve joint pain.

Risks

Some potential risks of drinking water in the morning may involve:

Drinking too much: If a person drinks too much water, water toxicity can occur. This can have negative effects on brain function, including confusion, nausea, and vomiting.

Only drinking in the morning: If a person’s water intake only occurs in the morning, there may be a risk that they are not meeting their optimal water intake, which can lead to dehydration. Dehydration can lead to low mood and reduced cognition.

Drinking flavored water: A person may also rely too heavily on sugared drinks to meet their daily water intake. For example, flavored water and sweetened beverages contain more calories than plain water. A 2016 study found that people who drank more plain water were more likely to lose weight and consume fewer calories. However, individuals could instead drink fruit or herb-infused flavored water or sparkling water.

Amazing, But True
6 glasses of water (1.5 liters)

Diseases cured by Drinking water
Headache	Anemia	General Paralysis
Blood Pressure / Hypertension	Rheumatism	Obesity
Arthritis	Sinusitis	Tachycardia
Giddiness	Cough	Asthma
Bronchitis	Pulmonary Tuberculosis (TB)	Meningitis
Kidney stones	Urogenital Disorders	Hyper acidity
Gastro-enteritis	Dysentery	Rectal prolapse
Constipation	Diabetes	Eye diseases
Ophthalmic Hemorrhage & Ophthalmia (reddish eye)	Irregular Menstruation	Leukemia
Uterine cancer	Breast cancer	Laryngitis