The importance of staying hydrated cannot be overemphasised. Staying hydrated is one of the best things you can do for your health. The practice can help support physical performance, prevent headaches and constipation and more.
Here is a fun fact: the human body comprises 60 per cent water and around 71 per cent of the planet’s surface is covered by water. Hence, doctors recommend that you drink eight 8-ounce (237-mL) glasses of water per day. Although there is little science to back up this recommendation, it is still important to stay hydrated.
Therefore, here are the top 10 important tips for staying hydrated.
Importance of staying hydrated
1. Maximises physical performance and energy levels
Water gives you energy, especially during intense exercise or high heat. Dehydration can lead to altered body temperature control, reduced motivation and increased fatigue. However, drinking water can reduce the oxidative stress that occurs during high-intensity exercise.
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2. Protects brain, spinal cord and other sensitive tissues
Dehydration can affect brain structure and function, including the production of hormones and neurotransmitters. Studies show that even mild dehydration, such as the loss of one to three per cent of body weight, can impair many aspects of brain function.
Many other studies on adults and children have shown that mild dehydration can impair mood, memory, and brain performance.
3. Aids weight loss
Water can help you lose weight if you drink it instead of carbonated and sweet drinks. Also, drinking water before meals can help prevent overeating by creating a sense of fullness. In addition, increasing water intake can promote weight loss by slightly increasing your metabolism, which can increase the number of calories you burn daily.
4. Helps to regulate body temperature
When you are hydrated, water stored in the middle layers of the skin comes to the skin’s surface as sweat when the body heats up. The water evaporates and cools the body. Some studies have suggested that when there is too little water in the body, heat storage increases and you are less able to tolerate heat strain.
Although more research is needed to back up this claim, it is still best to stay hydrated as that may reduce physical strain if heat stress occurs during exercise.
5. May prevent and treat headaches
Headache is usually a sign of dehydration. This is why doctors recommend drinking water as it can help relieve headaches in those who experience frequent headaches.
6. Helps your digestive system
Your digestive system needs water to function properly. Dehydration can lead to digestive problems like constipation, heartburn and stomach ulcers.
Drinking water also eases digestion, helping you pass out waste through urine and faeces easily. It can also prevent kidney stones, which are painful clumps of mineral crystals that form in the urinary system.
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7. Acts as moisturizer and lubricant
Water helps to lubricate your joints. The cartilage found in joints and the disks of the spine contains around 80 per cent water. Therefore, dehydration can reduce the joints’ shock-absorbing ability, leading to joint pain.
Additionally, drinking water produces saliva – which helps us digest our food and keeps the mouth, nose and eyes moist. It also helps to keep our mouth clean and prevent tooth decay, friction and damage.
8. Can help prevent hangovers
A hangover is an unpleasant experience after drinking excessive alcohol. Alcohol is considered a diuretic, which means it makes you lose more water than you take in. It can cause symptoms like thirst, fatigue, headache and dry mouth.
Therefore, drink a glass of water to prevent and reduce symptoms of a hangover.
9. Helps control blood pressure
Drinking plenty of water supports kidney function, enabling your organs to efficiently remove waste and excess sodium, which can lower blood pressure. Dehydration can cause blood to become thicker, thereby increasing blood pressure. Staying hydrated ensures that blood retains an appropriate which can help normalise your blood pressure.
10. Boosts skin health and beauty
Blood is more than 90 per cent water. It carries oxygen to different parts of the body. Also, hydration enables water to distribute essential minerals and nutrients to every part of the body – which can boost your skin health and enhance your beauty.
On the other hand, dehydration increases the risk of skin disorders and premature wrinkling.
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