13/09/2025
💦 BENEFITS OF ADEQUATE WATER INTAKE 💦
Drinking enough water is essential for nearly every function of the human body and is one of the best things we can do for our overall health. The human body is composed of about 50% to 70% water, and replenishing it daily is vital because it has no way to store it. Adequate water intake is very crucial as human beings can only survive around 3-5 days without water.
The benefits of adequate water intake include:
1. MAXIMIZES PHYSICAL PERFORMANCE
Dehydration, even a loss of just 2% of body mass in water, can significantly impair physical performance. Proper hydration is critical during intense exercise or in high heat to prevent fatigue and reduce motivation loss
2. AIDS DIGESTION AND PREVENTS CONSTIPATION
Water is necessary to help the body break down and absorb food. It aids in dissolving water-soluble fibre and adds moisture to stool, which helps regulate bowel movements and prevents constipation.
3. HELPS REMOVE WASTE
Water is critical for flushing toxins and waste products from the body through urine, perspiration, and bowel movements. This process helps prevent kidney damage and the formation of kidney stones.
4. REGULATES BODY TEMPERATURE
The water in the middle layers of the skin comes to the surface as sweat when the body temperature rises. As the sweat evaporates, it cools the body down.
5. LUBRICATES AND CUSHIONS JOINTS
Cartilage found in the joints and the discs of the spinal cord is about 80% water. Proper hydration helps lubricate and cushion the joints, reducing friction and potential for pain.
6. PROTECTS TISSUES AND ORGANS
Water acts as a shock absorber, helping to cushion the brain, spinal cord, and other sensitive tissues.
7. BOOSTS SKIN HEALTH
Consistent water intake supports the skin's barrier function, helping it stay moisturized, which can make it appear younger.
8. MAY AID WEIGHT LOSS
Drinking water can help boost metabolism and make one feel full, which can help reduce calorie intake. Replacing high-calorie, sugary drinks with water is an easy way to reduce overall caloric intake.
9. IMPROVES ENERGY AND MOOD
Dehydration can cause one to feel tired, sluggish, and unfocused. Staying hydrated helps maintain energy levels and can also positively impact the mood.
10. ENHANCES BRAIN FUNCTION
Even mild dehydration can impair cognitive functions like concentration, alertness, and short-term memory. Adequate hydration is necessary for the brain to function optimally.
11. HELPS PREVENT AND TREAT HEADACHES
Dehydration is a common cause of headaches. For some people who experience frequent headaches or migraines, increasing water intake can help alleviate symptoms.
HOW TO STAY HYDRATED
While the "eight glasses daily" rule is a common guideline, an individual water needs depend on factors like the activity level, environment, and overall health.
Tips to maintain adequate water intake include:
1. Start your day with a glass of water
2. Carry a reusable water bottle throughout the day.
3. Drink a glass of water with every meal.
4. Drink water and consume other water-rich foods like fruits, vegetables and beverages throughout the day, even before you feel thirsty.
5. Set reminders.
6. Tack or monitor your urine colour:
👉Dark-coloured urine indicates dehydration and you need to drink more water
👉Amber or golden-yellow urine is generally considered normal
👉Clear or pale yellow urine often indicates good hydration
How much water do you drink daily?
