Good hydration is one of the most critical aspects of the diet – drinking enough liquids to keep the fluid levels in the body topped up helps ensure that all bodily functions can occur as expected. In this article, we have gathered all our research and knowledge to answer the question, “What are Some of the Benefits of Drinking Enough Water Daily?“.
Benefits of Drinking Enough Water Daily: Why Do We Drink Water?
Here are some of the benefits of drinking enough water daily:
- Water in the body is essential for many important processes to take place. From our blood system carrying essential glucose, oxygen and nutrients to cells to the kidneys getting rid of waste products we no longer want, fluid in the body is vital to allow these to occur. It also lubricates our joints and eyes, helps our digestive system function and keeps our skin healthy.
- We are uniquely designed to regulate our body temperature, particularly in hot conditions, by losing more water through the skin (sweat), which cools the body, helping maintain a stable temperature. The more water we lose through sweat, the more we need to replace, so those who live (or holiday) in a hot climate or lose more fluid than regularly doing sporting activities will need to drink more fluids to replace that lost through sweat.
- Water levels in the body change as we age, with newborns having a higher body fluid level than adults. Elderly people have lower fluid levels still, but hydration is critical at all ages.
Why Must We Be Hydrated All The Time?
Fluid is so essential in the body that we begin to feel the consequences even when levels drop slightly. Low levels of fluid in the body can cause headaches, feelings of dizziness, lethargy, poor concentration and a dry mouth. Over a longer term, dehydration can cause constipation and can be associated with urinary tract infections and the formation of kidney stones. Regular and adequate intake of fluid can help to address these.
How Much Water Do I Need To Drink Daily?
Adults need to drink around 1.5–2 litres of fluid a day. A typical mug or glass is about 200 millilitres (ml), equating to 8-10 drinks a day. Children need slightly less and should aim for around 6-8 glasses a day, but once they reach their teenage years, their requirements are similar to adults. Don’t forget that fluid needs can vary depending on various factors, including physical activity and climate, so it is best to remember to drink regularly to keep your thirst at bay. A few groups (listed in the box below) need to take particular care to make sure their fluid levels are kept topped up, and these include:
Children: Often too busy to recognise the signs of thirst!
Pregnant and breastfeeding ladies: Fluid is critical for baby and breastmilk
Older people: Often don’t drink enough
Athletes: Need regular fluid top-ups as they lose more through sweat
How Do I Know I’m Drinking Enough Water Daily?
Simply waiting for the sensation of thirst is not a good enough sign of a need to drink – by the time we feel thirsty, our body is already dehydrated and potentially suffering some of the effects. Equally, simply drinking to eliminate the feeling of thirst does not fully hydrate the body.
The best indicator of good hydration is urine colour, pale straw-coloured urine being a reliable indicator of good hydration. Darker-coloured urine is a sure sign that the body needs more fluid. Getting into the habit of drinking regularly is an excellent way of keeping hydrated.
Benefits of Drinking Enough Water Daily: What Should I Drink?
Simply, any drink will help to promote hydration. Water from the tap is a great choice, not least because it’s readily available and accessible. Other drinks count towards our total fluid intake; milk, fruit juice, tea, coffee, and soft drinks are all over 85% water and can be included in our total fluid intake.
Some drinks contain other nutrients besides fluid, such as sugars, fats, vitamins and minerals. Fruit juice is one drink with vitamins, minerals and sugars. Glass contributes to fluid intake and provides one of the recommended five portions of fruit and vegetables. Don’t forget that the recommended portion is 150ml, and only one glass of fruit juice counts daily. Regularly choosing drinks with higher added sugars can cause dental problems and increases the risk of developing Type 2 diabetes. Still, there are plenty of sugar-free choices available today as alternatives. Finally, if you are
choosing sugary drinks, try to have them at meal times to limit any problems with dental health.
Drinks with added cream and/or full-fat milk provide more calories, and higher fat intakes are not generally recommended within healthy eating guidelines, so drinks like creamy hot chocolates are best-considered treats!
There has been confusion about coffee, with some wrongly thinking it does not hydrate the body as it contains caffeine. Although caffeine is a mild diuretic, the fluid provided by a cup of coffee or tea far outweighs the mild dehydrating effect of caffeine and the fluid levels in the body are improved.
Most of our fluid comes from drinks, but around 20–30% comes from foods. Many fruit and vegetables such as courgettes, cucumber, tomatoes and melon are over 90% water and contribute to our overall fluid intake.
How Much Water Should An Athlete Drink Daily?
An adequate fluid intake is critical for sports people, principally because their losses of fluid through sweat during activity are increased. It is well known that performance in athletes can drop if fluid levels are inadequate. Athletes often choose isotonic sports drinks to replace fluid and salts lost through sweat. Regular drinking is as much part of their training as their diet and physical strength. However, most of us who enjoy occasional sports, gym classes, or recreational running don’t need the more expensive sports drinks. We are best-choosing water to keep our hydration levels up. Remember to take a bottle of water with you when you go for a walk, to the gym, for a run or game of football or rounders and drink a little now and then!
Our Conclusion For The Benefits of Drinking Enough Water Daily
There are many Benefits of Drinking Enough Water Daily, which we have explained above in this article in detail. Good hydration is critical to the health and keeps our bodies performing at their best in terms of all the processes that go on and keeping our concentration levels up. The best advice is to keep a bottle of water close by to top up fluid levels regularly and keep thirst away.