Drinking water is vital to your health for a myriad of reasons. Your muscles, lungs, brain and blood all contain a lot of water. In fact, approximately 60% of your body weight comes from water. Virtually every system in your body depends on water, as it
- Helps regulate body temperature
- Lubricates joints
- Helps the kidneys and liver flush out waste products
- Carries nutrients and oxygen to cells throughout the body
- Helps dissolve nutrients so they become accessible to the body
- Protects your organs and tissues
- Helps prevent constipation
In addition, those who drink more plain water may have healthier eating habits than those who get their daily liquids from sources other than water.
According to a study of data from a national health survey of more than 12,000 Americans, people who drank more plain water than other beverages were less likely to fill up on sugar and calorie-dense foods and more likely to eat foods higher in fiber.
How Much Water Should You Drink?
You’re probably familiar with the 8 x 8 guideline – drink eight 8-ounce glasses of water per day – although this guideline is not supported by any scientific evidence. You can meet your daily water needs from other sources, as well.
On average, 20% of your water intake comes from the food you eat, while the remaining 80% comes from water and other beverages. Water is the best choice for staying hydrated. Juices and popular “vitamin waters” contain vitamins and minerals, but may also contain a lot of sugar and calories. Sports drinks contain electrolytes, but may also be loaded with sugar and calories.
Your daily water intake will also depend on other factors, such as how much you sweat and urinate, illnesses or other health conditions and being pregnant or breastfeeding.
When you exercise, you need to replace the water you lose from sweating. How much water or fluids you need to drink following exercise depends on how much you sweat, how long you exercise and the type of exercise.
If you live in a hot and humid climate, you will need to increase your liquid intake to compensate for excess sweating as your body regulates your body temperature.
Fever, vomiting and diarrhea all cause your body to lose fluids. If you are sick and have any of these symptoms, you need to drink more water, and possibly even a sports drink like Gatorade or Powerade to replace electrolytes.
In addition, if you are pregnant or breastfeeding, you should drink more fluids to stay hydrated, as both increase the amount of fluids your body uses and needs.
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