Importance of drinking water and ten ways to improve your water intake

We all know how water is essential for making life on earth possible. 71% of Earth’s surface is covered with water. All living organisms need water for survival including us. Well, some of us drink water when we feel thirsty or after eating something. If you knew how beneficial it is for your health, you would drink water every now and then. In this article, we will be discussing the many benefits of drinking water and how can you improve your daily water intake. 

But before we begin with the importance, let’s understand how much water the human body requires.

According to H.H. Mitchell, Journal of Biological Chemistry 158, the brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery 31%.

As male and female body is different, so are their requirements. 

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The National Academy of Medicine (NAM) recommends that men consume 125 ounces (3,700 ml) and women about 90 ounces (2,700 ml) of fluid per day, including the fluid from water, other drinks, and foods. 

Why is it important to drink water?

drinking water is good for health
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Water serves a lot of essential functions in the human body. We are mentioning a few of the important tasks of drinking water.

Formation of Saliva & Mucus

Water is the main component in the formation of saliva. Saliva includes small amounts of electrolytes, mucus, and enzymes.  Saliva helps in the digestion of food by breaking it. It keeps the mouth, nose, and eyes moist. Drinking water also helps in keeping the mouth clean.

It regulates body temperature

Your body losses water through sweating when you are doing exercise or involved in physical activity. Water that is stored in the middle layer of the skin comes to the surface when the body heats up. According to a study, the body’s heat storage increases when a person consumes less water its capacity to tolerate the heat strain becomes less.

It helps in the excretion of waste material from the body

Water plays a crucial role in a healthy bowel movement. It comes to the surface as sweat when a person is indulged in physical exercise. Adequate water intake helps the kidneys work efficiently and helps to prevent kidney stones. In order to have a healthy stool and avoid constipation, it is important to drink enough water.

It improves the circulation of oxygen

Blood is more than 90% water and it carries nutrients and oxygen throughout the blood.

It boosts healthy skin

water is good for skin
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The right amount of water will keep the skin clean and promote collagen production. It also prevents skin from various disorders and wrinkling. 

It lubricates the joints

Water helps in lubricating the joints and keeps the disk in the spinal cord healthy and fit as the cartilage and disk contain 80% of water. It prevents problems like arthritis. 

Helps in proper digestion

water is good for digestion
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Drinking the right amount of water helps in proper digestion as it helps in breaking down the food. This will help you to get the most out of the food. In addition to helping with food breakdown, water also helps dissolve vitamins, minerals, and other nutrients from your food. It then delivers these vitamin components to the rest of your body for use.

Activate Metabolism

water boosts metabolism
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Drinking water boosts the metabolism in both males and females. It has a positive impact on the energy level. In a study, it is found that drinking 500 milliliters of water boosted the metabolic rate by 30 percent in both men and women.

How much water intake is enough for the human body?

Set a goal
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It is important to pay attention to the water you drink on a daily basis as we get fluid from other sources as well. Most people drink water when they are thirsty. But to maintain optimal health it is important to drink enough water. 

Generally, an adult male needs about 3 liters (3.2 quarts) per day while an adult female needs about 2.2 liters (2.3 quarts) per day. Well, all the water that we need doesn’t come from drinking fluids but from food as well. 

According to a study people get about 20 % of their water intake from food.  

You should increase your water intake if you are exercising or living in a hotter region to avoid dehydration. 

Ten ways to improve your water intake.

People usually forget to drink water. If you are also one of those who needs a constant reminder to drink water. We have made a list of a few ways to help you in improving your water intake.  

Observe your water intake

Set a day aside and just observe how much water you consume in a day. This will help you in understanding how much water you need to increase your drinking.

Set a goal

Before you hop on this journey, make sure you have a goal. Set a daily goal as to how much water you will drink in a day. Keep in mind that the goal you set is achievable, realistic, measurable, specific, and attainable. Goals not only help you in motivating but also help in keeping a track of your water intake.

Set an hourly reminder

Observe water intake
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If you feel you easily forget to drink water then you should set hourly reminders or a reminder for every two hours. 

Take small water sips throughout the day

There is no rush to drink a gallon of water at once. You can start by taking small sips throughout the day. It will protect you from dehydration and keep your mouth, eyes, and nose moist.

Keep a reusable bottle with you

Use reusable bottle
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Keeping a bottle with you throughout the day can help you in drinking more water. This way you can drink water wherever you are whether you are running errands, shopping, or traveling. Keeping a bottle handy also serves as a constant visual reminder and you will know how many bottles you finished in a day.

Replace other drinks with water

You can boost your health and reduce your calorie intake by reducing drinks such as soda and sports drinks with water. As these drinks are full of added sugar, they can be harmful to your health in long run. Make deliberate efforts of replacing other drinks with water when you dine out, don’t order anything to drink but water to go with your meal. 

Drink one glass of water before each meal

Make a habit of drinking water before every meal you take. Also, if you are on a weight loss diet, having a glass of water before a meal may help you eat fewer calories.

Eat more food rich in water

Eat food that contains water such as watermelon, cabbage, lettuce, zucchini, celery, etc. These fruits and vegetables are a rich source of vitamins and minerals, and antioxidants that are beneficial for your health.

Make a habit of drinking water when you wake up and before you go to bed

Always keep a water bottle next to your bed, so that you drink at least a glass of it when you wake up first thing in the morning and when you go to sleep.

Add flavor to your water

Add flavors in your drink
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If you want you can be a little creative with water as well. Buy a fruit-infuser water bottle and add fruits and veggies as per your taste. Popular fruit combinations are cucumber-lime, lemon, and strawberry-kiwi. This not only enhances the taste by adding a flavor to it but also works as a driving force.

How should you take the water, cold or warm?

Doctors believe that lukewarm water is beneficial for health as it has many benefits associated with it. Whereas it is also advised to avoid cold water as much as you can. It satisfies the rapid thirst of a person but is not good in the long run. Let’s discuss the benefits of both

Lukewarm water

It is advised to drink lukewarm water empty stomach to flush out the toxins from the body. It not only helps in proper digestion but also prevent constipation that can lead to health complication such as piles. 

When you drink water, the body heats up accelerating the metabolism. A faster metabolism enhances the body’s ability to utilize the energy released from food. It also works as a stress reliever and improves blood circulation. It can also relieve muscle and joint pain but very hot water can also cause swelling in the joints. 

Cold water

People usually drink cold water after the workout session. It is also advised to drink cold water when you have a bad fever. The best time to drink cold water is when you are trying to bring your body’s core temperature down. 

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Did you drink water while reading this? If not, then before you read any further, we would advise you to have a glass of water. We will be waiting right here for you.

Refreshed! Let’s start with the fun facts. 

  1. The human body is made up of 60% of water.
  2. The average person could live without food for nearly a month, but we could only survive about one week without water—that’s how essential water is to human life. 
  3. Drinking enough water every day can help reduce heart disease and cancer. 
  4. Water helps produce saliva, which keeps your mouth and teeth clean.
  5. There is the same amount of water on Earth as there was when the planet was formed. Believe it or not, the water you drink could share the same molecules that dinosaurs drank.

A working professional
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Interesting, right? I am sure after reading this article you must have realized the importance of drinking water. Well, people usually ignore it as they take it as a task. But with a little deliberate effort, new habits can be formed. Track your water intake for a few days and if you feel you aren’t drinking enough, then increase it. 

 “Water is life’s matter and matrix, mother and medium. There is no life without water.” – Albert Szent-Gyorgyi, M.D. Discoverer of Vitamin C.

Featured image credit – iStock.

Renu Solanki

Renu Solanki works as a content specialist with Postbox Consultancy Services. She is an English Literature graduate. She is an avid-reader and passionate about the study of the Universe, Spirituality, Psychology and Traditional Culture. In her free time she likes to indulge in a steaming cup of black coffee & Netflix. .