We all know we need to drink water, but do you know how much you need to drink and the benefits?
The human body comprises around 60% water. Staying hydrated is one of the most important things you can do for your overall health. Most adults need about 2-2.5 litres of water a day (which is around 8 glasses a day). The amount of water we need can vary due to certain health conditions, medications, activity levels and temperature. Fruits, fruit juices and other drinks can also contribute to your overall water intake.
Activity level can make a big difference to how much fluid you should be drinking. Long periods of physical activity such as marathons often need to replace both water and sodium losses.
Water keeps all systems in the body functioning properly. Here are some benefits:
1) Helps maximize physical performance
Hydration is key when it comes to exercise. This is particularly important during intense or extreme heat.
Dehydration can have a noticeable effect if you lose as little as 2% of your body’s water content.
This can lead to altered fatigue, reduced motivation and altered body temperate control. All of this can make exercise a lot harder mentally and physically.
Staying hydrated will help you perform at your best!
2) Affects energy levels and brain function
Studies show that even mild dehydration, such as the loss of 1-3% of body weight can impair many aspects of brain function and memory. Not to mention how it can help with mood, concentration and energy levels.
3) May help prevent and treat headaches
Hydration can trigger headaches and migraines in some people. Studies have shown water can help relieve headaches in those who experience frequent headaches.
4) May help relieve constipation
Drinking plenty of water may help prevent and relieve constipation, especially in people who generally don’t drink enough water.
5) May help treat kidney stones
Higher fluid intake increases the volume of urine passing through the kidneys. This dilutes the concentration of minerals, so they’re less likely to crystalize and form clumps.
6) Helps prevent hangovers
Alcohol is a diuretic, so it makes you lose more water than you take in, this can lead to dehydration. Although dehydration isn’t the main cause of hangovers, it can cause symptoms like fatigue and headaches.
7) Can aid weight lose
Drinking plenty of water can help you lose weight. Water can increase satiety and boost your metabolic rate. Water has zero calories so it is always a great choice when trying to be healthier or losing weight.
There are many other benefits including:
– Carrying nutrients and oxygen to the cells
– Flushing bacteria from the bladder
– Aiding digestion
– Normalizing blood pressure
– Cushioning joints
– Protecting organs and tissue
– Maintaining electrolyte (sodium balance)
Blog by Kim Sevier – Personal Trainer