07/10/2018
1. Drinking Water Helps Maintain the Balance of
Body Fluids. Your body is composed of about 60%
water. The functions of these bodily fluids include
digestion, absorption, circulation, creation of saliva,
transportation of nutrients , and maintenance of
body temperature .
"Through the posterior pituitary gland, your brain
communicates with your kidneys and tells it how
much water to excrete as urine or hold onto for
reserves," says Guest, who is also an adjunct
professor of medicine at Stanford University.
When you're low on fluids, the brain triggers
the body's thirst mechanism. And unless you are
taking medications that make you thirsty, Guest
says, you should listen to those cues and get
yourself a drink of water, juice, milk, coffee --
anything but alcohol.
"Alcohol interferes with the brain and kidney
communication and causes excess excretion of
fluids which can then lead to dehydration," he says.
2. Water Can Help Control Calories. For years,
dieters have been drinking lots of water as a
weight loss strategy. While water doesn't have any
magical effect on weight loss, substituting it for
higher calorie beverages can certainly help.
"What works with weight loss is if you choose
water or a non-caloric beverage over a caloric
beverage and/or eat a diet higher in water-rich
foods that are healthier, more filling, and help you
trim calorie intake," says Penn State researcher
Barbara Rolls, PhD, author of The Volumetrics
Weight Control Plan.
Food with high water content tends to look larger,
its higher volume requires more chewing, and it is
absorbed more slowly by the body, which helps
you feel full. Water-rich foods include fruits,
vegetables, broth-based soups, oatmeal, and
beans.
3. Water Helps Energize Muscles. Cells that don't
maintain their balance of fluids and electrolytes
shrivel, which can result in muscle fatigue . "When
muscle cells don't have adequate fluids, they don't
work as well and performance can suffer," says
Guest.
Drinking enough fluids is important when
exercising . Follow the American College of
Sports Medicine guidelines for fluid intake before
and during physical activity. These guidelines
recommend that people drink about 17 ounces of
fluid about two hours before exercise. During
exercise, they recommend that people start
drinking fluids early, and drink them at regular
intervals to replace fluids lost by sweating .
4. Water Helps Keep Skin Looking Good . Your skin
contains plenty of water, and functions as a
protective barrier to prevent excess fluid loss. But
don't expect over- hydration to erase wrinkles or
fine lines, says Atlanta dermatologist Kenneth
Ellner, MD.
"Dehydration makes your skin look more dry
and wrinkled, which can be improved with proper
hydration," he says. "But once you are adequately
hydrated, the kidneys take over and excrete
excess fluids."
You can also help "lock" moisture into your skin by
using moisturizer, which creates a physical barrier
to keep moisture in.
5. Water Helps Your Kidneys . Body fluids
transport waste products in and out of cells. The
main toxin in the body is blood urea nitrogen , a
water-soluble waste that is able to pass through
the kidneys to be excreted in the urine, explains
Guest. "Your kidneys do an amazing job of
cleansing and ridding your body of toxins as long
as your intake of fluids is adequate," he says.
When you're getting enough fluids, urine flows
freely, is light in color and free of odor. When your
body is not getting enough fluids, urine
concentration, color, and odor increases because
the kidneys trap extra fluid for bodily functions.
If you chronically drink too little, you may be at
higher risk for kidney stones , especially in warm
climates, Guest warns.
6. Water Helps Maintain Normal Bowel Function.
Adequate hydration keeps things flowing along your
gastrointestinal tract and prevents constipation.
When you don't get enough fluid, the colon pulls
water from stools to maintain hydration -- and the
result is constipation .
"Adequate fluid and fiber is the perfect
combination, because the fluid pumps up the fiber
and acts like a broom to keep your bowel
functioning properly," says Koelemay.
