Health benefits that come from drinking enough water:

Improve physical performance

   Water keeps you cool as you exercise in the form of sweat. When you perspire, the excess heat from your body is lost to the atmosphere through evaporation, regulating your body at an optimal temperature. Water also prevents your muscles from getting tired as fast and allows you to have a quicker recovery post-workout. Staying hydrated allows your body to rid itself of the lactic acid in your muscles at a faster rate.

Improves mental energy levels

There is a strong correlation between your mental energy levels and how hydrated you are. Water is needed in every cell in your body and your brain cells are no exception. Water helps transport oxygen and nutrients to the brain for optimal mental function. Even mild dehydration can reduce your mental energy levels significantly. Insufficient hydration can lead to decreased memory and cognitive performance.

Prevent headaches

One of the most common causes of headaches is dehydration. When you are dehydrated, the brain contracts temporarily due to fluid loss. This causes the brain to retract from the lining of the skull causing a headache.

Prevent constipation

Constipation occurs when the stools in your colon don’t get enough water. When you are dehydrated, water is diverted from the large intestine to hydrate the rest of your body. With less water, your stool becomes dry, hard and difficult to pass through your bowels.

Prevent kidney stones

Kidney stones are hard deposits of salt and minerals that form within the kidney or urinary tract. You need enough fluids in your system to dilute the concentration of minerals that can turn into these stones. A good indicator of how hydrated you are is the color of your urine. When you are dehydrated, your urine may appear dark. If your urine is pale yellow or clear, you have an adequate amount of fluids in your body.

Weight loss achieved

When your stomach senses that it is full, it sends signals to the brain to make you feel full. This reduces your hunger and makes you less likely to overeat.

Your body also requires water to be able to metabolise the carbohydrates and stored fat in your body.

Maintain healthy skin

When your skin is dehydrated, it will become dry, tight, and flaky. Dry skin has less elasticity and is more prone to flaking. Staying hydrated can hence reduce the appearance of ageing, making you look younger and fresher.

Tips to improve your water intake through diet:

A generalized guide recommends daily water intake for adults is 8 – 10 glasses of 250ml each glass. Variables can include age, activity levels, temperature, and weight etc. Here are some simple ways to include more water in your diet:

1. Drink water with every meal.
2. Opt for water instead of a sugary drink.
3. Eat more fruits and vegetables. You can still get water in your diet by eating food high in water content.
4. Carry a water bottle wherever you go.
5. Add a wedge of lime or lemon to your water. This can help improve the taste and help you drink more water than you usually do.

The amount of water in liters you should drink in a day is equal to your weight in kilograms multiplied by 0.033. Do you drink enough water?

Note: Anything beyond the limit of normal quantity is always harmful. Overhydration can lead to water intoxication, which is when the levels of salt and other electrolytes in your body become too diluted. While it is rare, this can be a medical emergency if the electrolytes in your body fall too low and too fast.At the end of the day, you should be drinking an adequate amount of water and seek advice from a doctor if you have concerns on dehydration or water intoxication.