The human body is 60% water. It is usually recommended to drink eight glasses of water of 8 ounces (237 m...
The human body is 60% water. It is usually recommended to drink eight glasses of water of 8 ounces (237 ml) per day (rule 8 × 8).
Although
there is little science in this particular rule, it is very important to stay
hydrated always.
The amount
of water needed every day varies from person to person depending on how active
they are, how much they sweat and so on.
According to
the US National Academies of Sciences, Engineering and Medicine, the average
recommended daily intake of water from both food and beverages is:
§ For men: About 3.7 liters or 125
ounces.
§ For Women: About 2.7 liters or 91
ounces.
It will be
about 15.5 cups for men and just over 11 cups for women. However, about 80
percent of this should come from drinks, including water, and the rest from
food.
This means
that:
·
Men
should drink about 100 ounces, or 12.5 cups of liquid.
·
Women
should drink about 73 ounces, or just over 9 cups.
Fresh fruits
and vegetables and all non-alcoholic liquids comply with this recommendation.
Do we
drink enough water?
A study
conducted by the Centers for Disease Control and Prevention (CDC) in 2013
analyzed data from the National Cancer Institute for 2007.
From a
sample of 3,397 adults, the researchers found;
·
7
percent of adults reported no daily drinking water intake.
·
36
percent of adults reported drinking 1-3 cups of drinking water a day
·
35
percent of adults reported drinking 4-7 cups of drinking water a day
·
22
percent of adults reported drinking 8 cups or more a day
People were
more likely to drink less than 4 cups of drinking water per day if they
consumed 1 cup or less of fruit or vegetables per day.
During the
study, only drinking water consumption was measured. The liquid can be obtained
from other beverages, but it is best to use water because it does not contain
calories, caffeine and alcohol.
Seven
percent of respondents reported that they do not drink water at all every day,
and those who drank a small amount of water also consumed less fruits and
vegetables. This suggests that a certain number of people are risking their
health by not getting enough fluids.
Even if the
respondents who reported a low level of water consumption received enough
liquid, it is likely that they would receive it from sources that could
potentially endanger their health in other ways.
HERE ARE 7 HEALTH BENEFITS OF DRINKING WATER
1. WATER Significantly
Affects Energy Levels and Brain Function
Your brain
is heavily influenced by your state of hydration. Studies show that even mild
dehydration, such as losing 1-3% of body weight, can impair many aspects of
brain function.
In a study
conducted on young women, researchers found that a 1.4% loss of fluid after
exercise worsened both mood and concentration. It also increased the frequency
of headaches.
Many members
of the same research group conducted a similar study among young men. They
found that fluid loss by 1.6% negatively affects working memory and increases
feelings of anxiety and fatigue.
A 1-3% fluid
loss is approximately 1.5-4.5 pounds (0.5–2 kg) of body weight loss for a
person weighing 150 pounds (68 kg). This can easily happen during normal daily
activities, not to mention physical exertion or high temperature.
Many other
studies involving people from children to the elderly have shown that mild
dehydration can impair mood, memory and brain function.
In fact,
moderate dehydration (1-3% fluid loss) can reduce energy levels, worsen mood,
and lead to a significant decrease in memory and brain performance.
2. Water Helps Treat Kidney Stones
Water is necessary for the functioning of the kidneys, because the
kidneys regulate the fluid in the body. Drinking a lot of water is an easy way
to reduce the risk of developing a UTI and help in the treatment of an existing
DISEASE.
Urinary stones are painful accumulations of
mineral crystals that form in the urinary system. The most common form is
kidney stones, which are formed in the kidneys.
Higher fluid
intake increases the volume of urine passing through the kidneys. This reduces
the concentration of minerals, so they are less likely to crystallize and form
lumps. Water helps to dissolve minerals and nutrients, making them more
accessible to the body. It also helps to remove waste products. Increased water
intake appears to reduce the risk of kidney stones in the body.
Constipation
is a common problem characterized by infrequent bowel movements and difficulty
passing the stool. Increasing fluid intake is often recommended as part of the
treatment protocol, and there is some evidence to support this.
Low water
intake appears to be a risk factor for constipation in both young and elderly
people.
Increasing
hydration can help reduce constipation.
Mineral
water can be a particularly healthy drink for those who suffer from
constipation.
Studies have
shown that mineral water rich in magnesium and sodium improves the frequency
and sequence of bowel movements in people with constipation.
Drinking
plenty of water can help prevent and relieve constipation, especially in people
who usually don't drink enough water.
4. Helps Maximize
Physical Performance
If you do
not constantly drink water, your physical performance may suffer.
This is
especially important during intense exercise or high fever. Dehydration can
have a noticeable effect if you lose only 2% of the water content in your body.
However, athletes often lose up to 6-10% of their water weight due to sweat.
This can
lead to changes in body temperature control, decreased motivation and increased
fatigue. It can also significantly complicate physical and mental exercises.
Optimal
hydration has been shown to prevent this, and it can even cause oxidative
stress that occurs during high-intensity exercise. This is not surprising when
you consider that 80% of muscles consist of water.
If you
exercise intensely and tend to sweat, maintaining hydration can help you show
your best side.
In other
words, losing just 2% of the water content in your body can significantly
impair your physical performance.
5.Can Aid Weight Loss
Drinking
lots of water can help you lose weight.
This is
because water can increase saturation and boost your metabolic rate.
Some
evidence suggests that increasing your water intake may contribute to weight
loss by slightly increasing your metabolism, which may increase the number of
calories you burn daily.
A 2013 study
conducted on 50 overweight young women found that drinking an additional 16.9
ounces (500 ml) of water 3 times a day before meals for 8 weeks resulted in a
significant reduction in body weight and body fat compared to their
measurements before the study.
Time is
important for drinking water, most effectively - half an hour before meals.
This can make you feel fuller so that you can consume fewer calories.
In one
study, dieters who drink 16.9 ounces (0.5 liters) of water before meals lost
44% more weight in 12 weeks than dieters who did not drink water before meals.
6.Water Helps
Prevent and Treat Headaches
Dehydration can trigger headaches and migraine in some individuals.
Research has shown that a headache is one of the most common symptoms of dehydration. For example, a study in 393 people found that 40% of the participants experienced a headache as a result of dehydration.
What’s more, some studies have shown that drinking water can
help relieve headaches in those who experience frequent headaches.
A study in 102 men found that drinking an additional 50.7 ounces
(1.5 liters) of water per day resulted in significant improvements on the
Migraine-Specific Quality of Life scale, a scoring system for migraine symptoms.
Plus, 47% of the men who drank more water reported headache
improvement, while only 25% of the men in the control group reported this
effect.
However, not all studies agree, and researchers have concluded
that because of the lack of high-quality studies, more research is needed to
confirm how increasing hydration may help improve headache symptoms and
decrease headache frequency.
Hangover
refers to unpleasant symptoms that occur after drinking alcohol.
Alcohol is a
diuretic, so it causes you to lose more water than you take in. This can lead
to dehydration of the body.
Although
dehydration is not the main cause of a hangover, it can cause symptoms such as
thirst, fatigue, headache and dry mouth. At parties, unsweetened soda water
with ice and lemon, alternating with alcoholic beverages, can help prevent
excessive alcohol consumption.
Good ways to
reduce a hangover are to drink a glass of water between drinks and drink at
least one large glass of water before going to bed.
Hangovers
are partly caused by dehydration, and drinking water can help reduce some of
the main symptoms of a hangover.
Even mild
dehydration can affect you mentally and physically.
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