Benefits of drinking water for hair and skin

Written By The HealthMeth Team - Updated On Monday, December 6, 2021 3:00 PM

Benefits of drinking water for hair and skin

There is not enough information about the benefits of drinking water for hair, but in general it can be said that drinking water is good for the skin. As skin cells are like other cells of the body made of water, and without it the organs will not be able to fully perform their work [1] It is worth noting that the skin consists of 3 layers, and it is important that the first layer gets sufficient quantities of it. Sufficient water causes a loss of skin elasticity, and its appearance with a rough texture, [2] as water removes the body of impurities, improves blood circulation and blood flow, and this may be beneficial to hair health as it is beneficial to the health of the skin. [3]


For more information about the benefits of water for the skin, you can read the article on the benefits of drinking more water for the skin .


Water and its general benefits for the body

Water is one of the most important components on Earth's surface. All plants and animals must obtain it to survive, so life cannot continue without it, [4] as water forms a large part of the bodies of most living organisms, including humans, [5] as water constitutes about 60% of the human body, And about 71% of the surface of the earth, in addition to that it makes up 90% of the blood, [6] and the human body needs water to perform its functions normally, and therefore it is necessary to drink water on a daily basis, [7] and there are many benefits of water; From which we mention the following:

  • Reducing the risk of dehydration: The body loses fluids when doing high-intensity exercise, and when sweating in high temperatures, or having a fever, and a disease that causes diarrhea and vomiting, and the loss of water must be compensated by increasing drinking fluids until the levels of body hydration return to normal. [8]
  • A source of some vitamins and minerals: some types of water contain minerals; Such as calcium , iron, fluorine, potassium, and sodium, depending on the source of the water, and if it is filtered or distilled, and in addition to that, some types of flavored or improved water contain vitamins or electrolytes . [9]
  • Saliva formation: Water is one of the main components of saliva, which contains small amounts of electrolytes, mucus, and enzymes, and saliva is important for the process of analyzing solid food and maintaining oral health , and it is worth noting that the body produces enough saliva when drinking liquids constantly. However, its production may decrease with age, or as a result of taking certain medications. [10]
  • Helping the body get rid of waste products: The body uses water for sweating, urinating, and for bowel movement. Sweat contributes to regulating the body temperature when performing exercise or in warm temperatures, and the human body needs to drink water to compensate for the loss of sweating, and to avoid constipation, and in addition to that, the kidneys need water to perform their functions efficiently, reduce the risk of stone formation, and filter Body waste through urination. [10]
  • Help with digestion: Failure to drink enough water can affect the digestion process and cause constipation , and therefore it is necessary to make sure that the body gets sufficient quantities of water to carry out the digestive processes, and it is worth noting that the water that the body gets from fluids or food It is associated with soluble fibers in the small intestine, which increases the volume of stool, reduces the time it stays inside the body, and facilitates the elimination of waste products, and when there is not enough water for these tasks, the body withdraws water from the stool, which causes constipation. [11]


For more information about the benefits of drinking water, you can read the article on the benefits of drinking water for the body .


How much water a person needs

Drinking sufficient quantities of water daily is essential for health, and the body's water needs can be obtained by drinking water when feeling thirsty, or drinking drinks with meals, or from some types of foods high in water content. Such as: tomatoes, melon, and celery , [12] [13] It is worth noting that the amount of water the body needs depends on the size of the body, its metabolic processes, the weather in addition to the food that the person eats, and his level of physical activity. [14]


It should be noted that there is no specific amount to drink water daily, but there is agreement on the concept of healthy fluid consumption. It is recommended to consume approximately 3.7 liters of water per day for men, and 2.7 liters of water for women. That is equivalent to 15.5 cups for men, and 11 cups for women, and it is worth noting that about 80% of the water comes from drinks, including water, and the remaining percentage is from food, and this means that men should drink 12.5 cups of fluids, and 9 cups of fluids for women While the rest of the quantities can be obtained from the rest of the foods. [6] [15] It is also advisable to consult a doctor to know the amount of fluid to be consumed during pregnancy and breastfeeding periods ; Because the body will use more fluids than usual, especially for breastfeeding mothers. [8]


Tips for drinking enough water

Some tips for drinking adequate amounts of water are mentioned below: [16] [17]

  • Drink water regularly throughout the day instead of drinking large quantities in one go. This reduces the problems arising from the constant need for defecation.
  • Carry a bottle of water everywhere, to help the person drink water regularly between meals.
  • Drink water before feeling thirsty. Feeling thirsty means that the body has reached the stage of dehydration , and therefore you must continue to drink water throughout the day even after feeling hydrated.
  • Flavoring water by adding lemon , or cucumber with lemon, or strawberry with kiwi.
  • Drink a glass of water when waking up and before going to sleep, and you can increase your water consumption by drinking a cup of it before each meal.


The importance of proper nutrition for hair and skin

Eating a varied diet rich in nutrients can improve the health of nails and skin, as the difference is clearly visible for people who have previously suffered from a deficiency in one of the vitamins or nutrients, and the results may take time to appear, [18] It is worth noting that foods that contain acids Essential fatty acids, especially omega-3s, play an important role in healthy skin, hair and nails. Among the foods rich in omega-3: salmon, tuna, mackerel, and other fatty fish, in addition to flaxseed oil, walnuts, and almonds. [19] The following is a detail of the importance of proper nutrition for hair and skin separately:


The importance of proper nutrition for hair

The food eaten greatly affects the health of the hair. A balanced diet with adequate amounts of nutrients can stimulate hair growth, especially if a person suffers from hair loss resulting from malnutrition, and there are many antioxidants and vitamins that can stimulate hair growth, and we mention the following: [20]

  • vitamin C; It is found in many vegetables and fruits, including: berries and avocados, and this vitamin helps the body to produce collagen and absorb iron, which are two important factors in stimulating hair growth.
  • Vitamin A , from its sources: spinach, sweet potatoes, and paprika, in addition to animal products. Like milk, eggs, and yogurt, it is one of the nutrients that may stimulate hair growth.
  • Folate; It is found in spinach and legumes, and it is one of the B vitamins that helps hair growth, and its deficiency may cause hair loss.
  • Iron; It is found in shrimp, legumes, meat, and spinach, and is one of the minerals that may help hair growth.


On the other hand, the presence of a deficiency of one of the nutrients, such as vitamin A, vitamin C , vitamin D, vitamin E, and zinc, in addition to a group of B vitamins, iron, protein, and essential fatty acids can cause slow hair growth or loss, and it can correct the deficiency in any of the These nutrients help reduce hair loss and stimulate hair growth. [20]


The importance of proper nutrition for the skin

The foods eaten can help maintain the freshness, smoothness, and beauty of the skin, and a healthy and balanced diet should provide the body with all the elements that the skin needs; From which we mention the following: [21] [22]

  • Omega-3 fatty acids; Which helps reduce skin dryness.
  • vitamin C; Necessary for collagen synthesis; It is an important component in the synthesis of the layers of connective tissue cells in the epidermis.
  • Vitamin A; Which acts as a barrier to protect the body from bacteria and pathogens.
  • Selenium ; Which may reduce the risk of skin cancer.
  • Red, orange, yellow, and dark green plant pigments; Such as: lycopene , and lutein ; It is a natural antioxidant that keeps skin healthy.
  • Zinc is essential for wound healing.
  • Protein ; Which the body converts into building blocks called amino acids, where the body reuses them to make collagen and keratin, which form the structure of the skin, and amino acids help to get rid of old cells, while some of them are antioxidants that contribute to reducing the damage of skin cells resulting from radiation Ultraviolet, and from the free radicals that the body makes when analyzing some foods, or when a person is in an area that contains cigarette smoke.


References

  1. "The Benefits of Drinking Water for Your Skin" , www.uwhealth.org , Retrieved 2-11-2020. Edited.
  2. Kathleen Zelman (8-5-2008), "6 Reasons to Drink Water" , www.webmd.com , Retrieved 11-11-2020. Edited.
  3. "7 Wonders of Water" , www.webmd.com , 28-2-2019, Retrieved 11-11-2020. Edited.
  4. "1 Water - its importance and source" , www1.health.gov.au , 11-2010, Retrieved. Edited.
  5. William Shiel (21-12-2018), "Medical Definition of Water" , www.medicinenet.com , Retrieved 8-10-2020. Edited.
  6. ^ A b . James McIntosh (16-7-2018), " the Fifteen Benefits Of Drinking Water" , www.medicalnewstoday.com The , Retrieved 8-10-2020. Edited.
  7. Stephen Gill (18-3-2018), "When is the best time to drink water?" , Www.medicalnewstoday.com , Retrieved 11-11-2020. Edited.
  8. ^ A b Jessica Migala (25-8-2020), "7 Health Benefits Of Water Scientific Research Backed by vBulletin®" , Www.everydayhealth.com , Retrieved 9-10-2020. Edited.
  9. Shereen Lehman (29-9-2020), “Water Nutrition Facts and Health Benefits” , www.verywellfit.com , Retrieved 9-10-2020. Edited.
  10. ^ A b Natalie 's a Silver (30-6-2020), "Why Is Water Important? 16 Reasons To Drink Down" , Www.healthline.com , Retrieved 9-10-2020. Edited.
  11. Darla Leal (11-3-2020), “6 Reasons Why You Should Drink Plenty of Water” , www.verywellfit.com , Retrieved 9-10-2020. Edited.
  12. "Water & Nutrition" , www.cdc.gov , 12-10-2020, Retrieved 12-10-2020. Edited.
  13. Rachel Simson (5-30-2018), “10 Healthy Ways to Increase Your Fluid Intake” , www.roswellpark.org , Retrieved 11-11-2020. Edited.
  14. "Water - a vital nutrient" , www.betterhealth.vic.gov.au , Retrieved 10-12-2020 . Edited.
  15. "Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate" , www.nap.edu , Retrieved 11-11-2020. Edited.
  16. "The Importance of Hydration" , www.hhs.texas.gov , Retrieved 11-11-2020. Edited.
  17. SaVanna Shoemaker (19-8-2020), “12 Simple Ways To Drink More Water” , www.healthline.com , Retrieved 10-12-2020. Edited.
  18. Danielle Dresden (12-4-2019), "Top 5 foods for hair growth" , www.medicalnewstoday.com , Retrieved 10-12-2020. Edited.
  19. "Diet and Healthy Hair" , www.webmd.com , 16-11-2018, Retrieved 11-11-2020. Edited.
  20. ^ A b Ryan 's, Raman (9-4-2018), "The 14 . Best Foods For Hair Growth , " , Www.healthline.com , Retrieved 12-10-2020. Edited.
  21. Shereen Lehman (24-6-2019), “Foods That Are Good for Your Skin” , www.verywellfit.com , Retrieved 10-12-2020 . Edited.
  22. "Nutrients for Healthy Skin" , www.webmd.com , 18-6-2019, Retrieved 11-11-2020. Edited.