Water: Importance and Health Benefits

The human body is made up of about 60% water, it plays an important role in many vital functions of the body. Without water, the body can’t sustain itself for long.

Water is essential for gut health, joint lubrication, detoxification, and skin health. It is the base of blood, urine, digestive enzymes, sweat, etc.

The human body doesn’t have any mechanism to store water, any excess water in the body gets out through urine and perspiration. So the body requires water at regular intervals.

Lack of water can cause dehydration, which can affect the vital functions of the body.

In this article, we will discuss the types of water, the importance of water in our body, health benefits, precautions, and tips for staying hydrated.

Table of Content

1. What is Water?

2. What are the types of drinking Water?

3. Water percentage in different body parts.

4. Importance of Water in the Body.

5. What are the health benefits of drinking Water?

6. What is dehydration and its symptoms?

7. Tips for staying hydrated.

8. Conclusion

9. Frequently Asked Questions

What is Water?

Water is a transparent liquid that is essential for all living beings. The chemical formula of water is H20.

Oceans and seas constitute around 97% of the total water on Earth, and only 3% of water is fresh drinkable water present in glaciers, rivers, and lakes.

Fresh pure water is colorless, odorless, and tasteless.

Rainwater is the purest form of water.

Note: Fresh pure water is colorless, odorless, and tasteless. It is only 3% of the total water present on Earth.

What are the types of drinking Water?

Following are the types of drinking water.

· Tap water-

The majority of people consume tap water, but the purity of tap water is sometimes questionable.

Impurities like plastic particles, pesticides, and soil are often found in tap water, you can use a home filtration system if you have any doubts regarding the purity of tap water.

· Mineral Water-

Mineral water originates naturally from mineral springs and underground reservoirs. It contains several important minerals that can help strengthen bones and improve digestion.

· Spring Water-

Spring water comes from springs and glaciers. Pure spring water contains various minerals.

Unpurified spring water may contain impurities that can be harmful, so it should be filtered properly before consumption.

· Sparkling Water-

Sparkling water, also called “carbonated or soda water” has dissolved carbon dioxide gas.

Sparkling water can be beneficial for people having digestive issues.

· Distilled Water-

Normal water is boiled, and its steam is collected and condensed to produce Distilled water. It lacks vitamins and minerals.

Drinking distilled water can cause mineral deficiency and decrease metabolic function in the body.

· Purified Water-

Water is purified in households with the help of filtration units which removes harmful bacteria, fungus, and parasites.

Fluorides prevent tooth decay, filtration units often remove fluorides from the tap water.

· Alkaline water-

Alkaline water has a greater pH than tap water. It contains important minerals like calcium and magnesium. It can help neutralize the acidity and detoxify the body.

· Well water-

Well, water contains more minerals than tap water, but well water can be contaminated due to the surroundings of the well. So ensure proper cleanliness around the Well used for drinking purposes.

Note: Any water whether Tap water, sparking water, alkaline water, mineral water, etc. can be used for drinking, the main issue is it should be fresh and pure.

Water percentage in different body parts

Water is present in every part of the body, lack of water can affect many vital functions of the body. Some body parts have more water content than others.

· Brain and Kidney have the highest water content of around 80-85%.

· Heart and Lungs have 75-80% water content.

· Muscles, liver, and skin have 70-75% of water.

· Blood consists of 50% of water.

· Bones have 20-25% of water.

· Teeth has 8-10% water content.

Note: Every part and organ of the body possesses water, the Brain and kidney have more water content than others.

Importance of Water in the Body

Water plays an important role in the overall health of the body. It helps in essential body functions which are as follows.

· Regulates Body Temperature-

The Body controls its temperature through sweating. Sweat glands release water and salt to the skin's surface whenever the body’s temperature gets high, the water from the skin evaporates which cools down the body’s temperature. This is the reason why more sweating occurs during summer.

· Joints Lubrication-

Water helps the production of synovial fluid which provides cushion and lubrication to the joints and cartilage around them, this prevents bones from rubbing together.

· Oxygen Circulation-

Water is the main constituent of Blood which helps circulate oxygen to every cell of the body.

· Helps remove waste from the body-

Water assists the body in removing waste through sweat, urine, and bowel movement.

· Production of Saliva-

Water helps the production of saliva, which is quite important for proper digestion.

· Dissolves minerals and nutrients–

Water dissolves minerals and nutrients to transport them to different body parts.

Note: Water helps in controlling body temperature, removing wastes from the body, circulating oxygen, producing saliva, etc.

What are the Health Benefits of Drinking Water?

Various health benefits of drinking water are as follows:

· Physical Health Benefits

1. Increases Stamina-

Water increases your strength and stamina. When you do a physical workout your body loses water through sweat, regular water intake keeps you active and avoids the risk of dehydration.

2. Relieves Constipation-

Water helps in removing constipation and improving bowel movement. Carbonated water may also provide instant relief from constipation.

3. Improves Digestion-

Opposite to popular belief, experts recommend that consuming water during the meal can help break down food easily and aid digestion.

4. Weight Management-

Water can help you lose weight. Drinking water before the meal will make you feel fuller so you tend to consume fewer calories.

5. Improves Immunity-

Drinking water will strengthen your immunity and provide strength to fight against illness.

6. Boosts Metabolism-

Drinking water at regular intervals can help boost your metabolism and can aid weight loss.

7. Protects tissues-

Water protects sensitive tissues like the Spinal cord by keeping it lubricated.

8. Relieves Urinary Tract Infection-

Drinking water can remove harmful bacteria from the urinary tract and reduce the risk of Urinary tract infection.

9. Relieves Cold and Cough-

Drinking warm water can provide relief from cough and cold.

· Mental Health Benefits-

1. Improves Focus-

Drinking water can help improve concentration and short-term memory.

2. Helps in Depression and Anxiety-

Drinking adequate water can help reduce anxiety and depression. It also improves the mood.

3. Prevents Dementia-

Drinking sufficient water can reduce the risk of developing dementia.

· Skin Health Benefits-

1. Lessens Wrinkles-

Lack of elasticity in the skin causes wrinkles, water helps the skin to maintain its elasticity.

2. Better Complexion-

Water removes the toxins from the body, which results in healthy glowing skin.

3. Reduces Acne-

Drinking water regularly can help reduce acne.

4. Relieves Itchiness-

Water keeps your skin hydrated this reduces the dryness and itchiness in the skin.

5. Balances pH-

Drinking water can help maintain a healthy pH for glowing and healthy skin.

Note: Drinking water has several health benefits including better digestion, improved stamina, and good metabolism and immunity. It also lowers anxiety and depression and improves skin health.

What is Dehydration and its Symptoms?

Dehydration is the lack of water in the body, it happens when you lose more water than you consume.

Dehydration can occur due to fever, diarrhea, vomiting, excess sweating, low intake of water, etc.

Dehydration can cause severe health issues like kidney failure, heat stroke, brain swelling, etc.

Following can be the symptoms of Dehydration.

· Having Dry Mouth

· Feeling Extremely thirsty

· Dark-colored Urine

· Tiredness

· Sunken eyes

· Headache

· Muscle cramps

· Constipation

Note: Lack of water in the body causes dehydration, it has symptoms like dry mouth, dark-colored urine, headache, etc.

Tips for staying hydrated

Following are some simple tips that you can follow to stay hydrated.

· Drink water at regular intervals-

Make a habit of drinking water regularly throughout the day, you can also use alarm timers or mobile apps to remind you to drink water at regular intervals.

· Don’t stay outside longer in high heat-

Avoid going outside when the temperature is hot and humid, if it's necessary then take a water bottle with you and keep drinking water regularly.

· Consume water-rich foods-

Eat fruits and veggies with high water content such as watermelon, cucumber, tomatoes, zucchini, etc. It will help you to replenish the water lost from the body.

· Avoid foods that cause dehydration-

Avoid excess consumption of foods that can cause dehydration such as alcohol, fried foods, salty snacks, spicy foods, sweets, etc.

· Sip water during a physical workout-

While exercising keep sipping water to avoid dehydration caused by sweating. Drinking water during exercise also helps in preventing muscle cramps.

Note: To stay hydrated, consume watery fruits and vegetables, drink water regularly, and avoid excess spicy foods and alcohol.

Conclusion:

Water is essential for several important functions of the body. Our body needs sufficient water at regular intervals to perform properly.

If you find plain water not so appealing, you can naturally flavor it with lemon, mint, etc.

You can apply sunscreen on your skin before going outside at a hot and humid temperature.

If you are an athlete or perform rigorous exercise, you should take extra care to stay hydrated.

Look for common symptoms of dehydration like dark-colored urine or dry mouth, if the symptoms persist even after drinking water, consult your doctor.

Frequently Asked Questions

· How much water should I drink daily?

The amount of water required by a person depends upon factors like physical activity and climate conditions, generally, it is recommended for men to have 15.5 cups (3.7 liters) and for women to have 11.5 cups (2.7 liters) of water daily.

· Does consuming tea and coffee count as water intake?

Yes, Tea and coffee count as water intake. Watery fruits like watermelon and cucumber also count in the tally.

· Which water is the best for hydration?

Any type of water, which is free from impurities is good for hydration, the key to staying hydrated is to keep drinking it regularly.

· Does Alcohol count as water intake?

No alcohol doesn’t count as water intake, it is diuretic, which means it will make you urinate more and can cause dehydration.