4 Reasons Why You Should Be Drinking More Water
Did You Know?
Water is a biological substance made up of two molecules: hydrogen and oxygen. According to the U.S. Geological Survey, water is often called a “universal solvent” because it can dissolve more substances than any other liquid on earth. It plays an important part in all living things and systems including our bodies. It is responsible for transporting minerals, nutrients, and chemicals through every body system. For example, our circulatory system requires an adequate viscosity of blood to effectively flow, our kidneys require hydration to flush out toxins and impurities. Certainly, everything we consume has water, whether juices, sodas, milk, and coffee but what if we committed to being more intentional with plain water. Here are 4 benefits of drinking more water daily and consistently
4 Benefits of Drinking More Water
- Improved exercise performance
According to the Cleveland Clinic, symptomatic dehydration can be marked by as little as a 1.5% decrease of your body’s water. Symptoms will include headache, hyperthermia, fatigue, and dizziness. However, as it pertains to exercise, one study proved that dehydration affects your performance, endurance, and post-workout recovery in the form of oxidative DNA damage. The dehydrated participants had a shortened exercise time due to exhaustion and couldn’t complete the workout effectively.
2. May help relieve constipation
Constipation is very uncomfortable. It can occur due to multiple factors one of which is hydration status. Physical exercise and dietary intake of fiber can all help to prevent constipation, but one study found a significant relationship between low fluid intake and constipation.
3. Can aid in weight loss
Water can help aid weight loss through a combination of several factors like stimulating your metabolism, suppressing your appetite, and improving exercise performance. One study followed a group of dieting women over 12 months and discovered that increasing water intake led to a loss of body weight over time.
4. Improved skin hydration
Water helps your skin by promoting skin elasticity. Your body can often reflect its hydration status on your face in the form of dry skin. One study printed in the Clinical, Cosmetic and Investigational Dermatology proved that a higher and appropriate water intake influenced the skin’s biochemical behavior.
What Should You Do About It?
First, talk to your doctor. Believe it or not, even water consumption for some isn’t so straightforward. I have worked in hospital units where depending on a patient’s condition, water restriction was ordered. Medical conditions like heart failure and kidney failure require limited water intake because of a risk of fluid overload. Moreover, a patient taking diuretics can be at risk for excess water excretion leading to abnormal electrolytes which can be very dangerous.
If you are a healthy adult, there is a very low chance of overdrinking water, however, you still should practice caution. The most common electrolyte imbalance is hyponatremia otherwise known as low sodium. This occurs because you dilute your body system too much. According to the Mayo Clinic, symptoms of hyponatremia are most notably nausea and vomiting, muscle cramps, fatigue, visual disturbances, confusion, and even coma and seizures. So, speak to your doctor if you have any underlying conditions. The U.S National Academies of Science, Engineering and Medicine recommends 2.7 liters (11.5 cups) of water for women and 3.7 liters (15.5 cups) for men. This total intake should also account for juices, sodas, coffee, etc. I remember being taught in nursing school that your urine color is also a good assessment for hydration. Your urine should regularly look like lemonade, a light-yellow color. If it is too dark then drink more water and if it is too light then ease up on your consumption
How To Make It SMART
SHORT- This is a healthy habit that should not be hard to convince anyone about. Take time to assess where you are now and how much of a change you need. You might not need to adjust your water intake, just be more consistent about drinking it
MEASURABLE- Take note of how you feel and what has changed with more consistent intake. Consuming water will affect every part of your body system so assess what becomes better. Are you more regular? Is your skin clearer? Do you have more energy?
ATTAINABLE- Is this something you want to implement consistently? You don’t have to increase your water intake all at once. You can begin slowly but commit to a few more ounces each week or to consuming one glass of water for every non-water beverage. For example, consume 1 glass of water after you drink 1 cup of coffee
REASONABLE- Is it possible to implement? I think this relates to how easy you make it for yourself. You don’t have to force yourself to be consistent in something you haven’t been consistent in before. Assess where the beginning point is, add a few ounces of water, be consistent in that, and be encouraged to keep increasing your intake until you meet your goal
TIMELY- Commit to 30-60 days initially and then turn it into a lifetime. When you get used to drinking a certain amount of water it becomes second nature. You will notice a difference in how you feel without it.
Remember, choosing health is a lifelong journey and commitment, not a quick fix
As always,
Love yourself in health, one day at a time
