Benefits of drinking water for the body

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Water is an essential part of a healthy and balanced diet, because water makes up between 50% to 80% of the human body, as the body depends on it to perform the basic functions properly, and all the body’s chemical processes are completed in water, ^{[1] and} water is better Drinks to maintain body moisture and for many people, water sources are not limited to drinking water only, but many foods are a good source of water, such as fruits and vegetables that contain an excellent percentage of water. ^[2]

Benefits of drinking water for the body

• Helping to rehydrate the body: Hydration is achieved through obtaining the body with an adequate amount of water to properly perform its functions, and it is known that water is the best natural means of hydrating the body. ^[3]
• Improving brain function: Moisturizing the body maintains the health and proper functioning of the brain, as mild dehydration or fluid loss between 1% and 3% of body weight can negatively affect the way the brain works, and not drinking enough water can lead to To bad mood, poor concentration, memory, feeling anxious and fatigued, and the frequency and duration of headache . ^[4]
• Regulating the body temperature: The water stored in the middle layers of the skin comes out to the surface in the form of sweat when the body is heated, then the sweat is exposed to evaporation on the surface of the skin and the body cools, and some scientists have indicated that the decrease in the level of water in the body leads to an increase in heat storage in the body Heat stress reduces the ability to withstand heat stress, so adequate amounts of water in the body can help reduce physical stress during exercise when heat stress occurs, however more scientific research is needed on these effects. ^[5]
• Improve joint flexibility: The cartilage in the joints and the discs of the spine contains about 80% of water, and dehydration can lead to a decrease in the ability of the joints to absorb shock in the long term, which increases the risk of joint pain . ^[5]
• Maintaining the health of the bronchi: the body restricts the work of the airways when exposed to dehydration, in order to try to reduce the loss of water from the body, which can worsen some health conditions, such as: asthma and allergies. ^[5]
• Availability of nutrients to the body: Many essential nutrients, such as minerals, dissolve in water, so providing an adequate amount of water in the body makes it able to deliver nutrients to different parts of the body and meet their needs. ^[5]
• Relieve flatulence: The flatulence health condition is uncomfortable, usually result from poor digestion, or increased sodium intake, is also linked to the volatility of hormones related to the menstrual cycle in women, and thought a lot of people that you should avoid drinking good amounts of water at the incidence of bloat But this belief is incorrect, because water is a natural remedy to help reduce bloating, and drinking a good amount of water throughout the day is necessary to help rid the body of waste products. ^[6]
• Improving digestion: Failure to consume sufficient quantities of fluids can negatively affect the digestion process, so you must drink enough water to maintain the integrity of the digestive process and keep it at a regular and comfortable pace, and the risk of constipation may increase as a result of not consuming sufficient quantities of water This is because the water consumed during the day is associated with the soluble fibers in the large intestine, which helps to increase the volume of stool, reduce the time it resides in the intestine, and facilitate the body's elimination of waste products, and in the absence of adequate fluids, the body withdraws the water it needs from the stool, This leads to constipation. ^[6]
• Improving mood: Dehydration can cause an increase in irritability and a decrease in feelings of rest, which may negatively affect mood and cause many problems related to it. ^[7]
• Helping the formation of saliva: Water is the main component of saliva, in addition to small amounts of electrolytes, mucus, and enzymes, which is a necessary element to break down solid foods and maintain oral health. Regular fluid consumption, however saliva production may decrease as a result of aging, or taking certain medications and medical treatments. ^[8]
• Boosting energy levels: Drinking water can help stimulate the metabolism or metabolism, the activation of which is associated with a positive effect on energy levels, and a study published in The Journal of Clinical Endocrinology & Metabolism in 2003 indicated that drinking 500 milliliters of water helped Boosting the metabolism rate by 30% in men and women, and the results showed that this effect began within 10 minutes of drinking water, and lasted for more than an hour. ^{[9] [9]}
• Helping to fight diseases: A review published in Nutrition Reviews in 2005 indicated that drinking enough water can help reduce the risk of developing certain health conditions, such as: exercise- induced asthma , urinary tract infection, high blood pressure, and statism. Urolithiasis, and other health conditions. ^{[10] [8]}
• Helping to lose weight: A study published in the journal Obesity in 2008 indicated a link between increased water intake and loss of weight and fats over time. The results showed that drinking water helped promote weight loss in overweight women, so increased water consumption during Eating a healthy diet and exercising can play a role in losing extra weight. ^{[11] [8]}

Recommended amounts of water

The recommended daily intake of water depends on a set of factors, such as: gender, age, level of physical activity, climate, health status, pregnancy , and breastfeeding, and it is worth noting that if you are breastfeeding, you should drink between 1.5 to 2.5 cups. Additional to the recommended amount of water, and a higher amount may be required if exercising for more than an hour a day. The following table shows the recommended daily consumption quantities of water from different drinks: ^[12]

The harms of drinking too much water

It is known that every cell of the body needs water to function properly, however excessive drinking of water can lead to water intoxication and serious health consequences, and it is worth noting that it is not possible to drink a large amount of water Causing poisoning by accident, but this can happen as a result of excessive drinking of water while participating in long sporting events or intense exercise, when a person consumes an excessive amount of water, the brain cells begin to swell, and the pressure inside the skull increases, which causes the initial symptoms For water poisoning. ^[13]

It is worth noting that symptoms usually only appear when sodium levels in the body drop to less than 120 mmol per liter, and poisoning can occur without any symptoms, and the initial symptoms of water poisoning include: nausea , which is the most common symptom, and a change of mental state . Altered mental status: confusion, inappropriate behaviors, delusions, impaired coordination of the body, and with significantly decreased sodium levels, and the development of the state of health, the signs and symptoms of increased pressure inside the skull increase dramatically, as a result of increased cerebral edema , And some vital changes may begin in the body, such as: bradycardia (Bradycardia), high pulse pressure, irregular breathing, convulsive seizures, and comaNoncardiogenic pulmonary edema, in some cases, may lead to death when sodium levels are too low. ^[14]

Common questions about when to drink water

What are the benefits of drinking water after eating

Drinking water after meals can help improve digestion, as water and other fluids help break down food so that the body can absorb nutrients, and water helps to make stools softer, which reduces the risk of constipation. ^[15]

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

What are the benefits of drinking water before eating

Drinking water before meals can help reduce appetite levels and consume fewer calories throughout the day. ^[16]

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

What is the harm of drinking water with eating

There is spread some information about drinking water with food may reduce stomach acidity, but this information is incorrect, as it was found that drinking water may help improve the digestion of food. ^[17]

For more information about the harms of drinking water with eating, you can read the article on the harms of drinking water with eating .

What are the benefits of drinking water before bed

Drinking water before bed may contribute to getting adequate rest and sleep well, as water deprivation can negatively affect mood, which may affect the overall sleep-wake cycle, and drinking warm water before bed keeps the body hydrated throughout the period. Sleep, which can help the body get rid of toxins and waste. ^[18]

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

What are the benefits of drinking water on an empty stomach in the morning?

Some people can prefer drinking water right after waking up, because it makes it easier for them to maintain healthy hydration habits and increase their fluid intake throughout the day. ^[19]

For more information about the benefits of drinking water on an empty stomach, you can read the article on the benefits of drinking water on an empty stomach in the morning .

References

1. ↑ "Drinking water and your health" , www.healthdirect.gov.au , Retrieved 7-7-2020. Edited.
2. ↑ "Staying Hydrated - Staying Healthy" , www.heart.org , Retrieved 7-7-2020. Edited.
3. ↑ "The Benefits of Drinking More Water" , www.branfordhall.edu , Retrieved 7-7-2020. Edited.
4. ↑ "Surprising Benefits of Drinking Water" , www.stlukeshealth.org , 5-7-2018, Retrieved 27-7-2020. Edited.
5. ^ ^{A b T w} . James McIntosh (16-7-2018), " the Fifteen Benefits Of Drinking Water" , www.medicalnewstoday.com The , Retrieved 27-7-2020. Edited.
6. ^ ^{A b} Darla Leal (11-3-2020), "6 Reasons Why You Should Drink Plenty Of Water" , Www.verywellfit.com , Retrieved 29-7-2020. Edited.
7. ↑ Kris Swartzendruber (14-8-2013), "Water health benefits" , www.canr.msu.edu , Retrieved 7-29-2020. Edited.
8. ^ ^{A b v} Natalie 's a Silver (30-6-2020), "Why Is Water Important? 16 Reasons To Drink Down" , Www.healthline.com , Retrieved 29-7-2020. Edited.
9. ^ ^{A b} Michael Boschmann, for Jochen Steiniger, Uta Hille And Others (1-12-2003), "Water-Induced Thermogenesis" , The Journal Unit Of Clinical Endocrinology & Metabolism , Issue 12, 88 the Folder, 6015-6019 . Page. Edited.
10. ↑ Friedrich Manz, Andreas Wentz (2005), “The Importance of Good Hydration for the Prevention of Chronic Diseases” , Nutrition Reviews , Issue suppl_1, Folder 63, Page S2 – S5. Edited.
11. Jump up ↑ Jodi Stookey, Florence Constant, Barry Popkin (2008), “Drinking Water Is Associated With Weight Loss in Overweight Dieting Women Independent of Diet and Activity” , Obesity , Issue 11, Folder 16, Page 2481-2488. Edited.
12. ↑ Ashley Marcin (7-3-2019), “How Much Water You Need to Drink” , www.healthline.com , Retrieved 7-29-2020. Edited.
13. ↑ Arlene Semeco (14-5-2020), "What happens if you drink too much water?" , Www.medicalnewstoday.com The , Retrieved 4-8-2020. Edited.
14. ↑ Heather Kinn (2014), "WATER INTOXICATION" , www.medevacco.com , Retrieved 4-8-2020. Edited.
15. ↑ Michael Picco, "Does drinking water during or after a meal disturb digestion?" , Www.mayoclinic.org , Retrieved 4-8-2020. Edited.
16. ↑ "Surprising Benefits of Drinking Water" , www.imaginebetterhealth.org , Retrieved 4-8-2020. Edited.
17. ↑ Alina Petre (21-6-2019), "Drinking Liquids with Meals: Good or Bad?" , Www.healthline.com , Retrieved 4-8-2020. Edited.
18. ↑ Kiara Anthony (18-9-2018), "Drinking Water Before Bed" , www.healthline.com , Retrieved 4-8-2020. Edited.
19. ↑ Rachael Link (25-5-2020), "Is There a Best Time to Drink Water?" , Www.healthline.com , Retrieved 4-8-2020. Edited.