Water is essential for the human body to work properly. It carries nutrients throughout the body, lubricates the joints, and helps the body get rid of toxins, among other functions. If we want to keep healthy, it’s very important that we make drinking water a priority on a daily basis.

Health Benefits of Drinking Water

Water plays a major role in keeping the body healthy and functioning properly.

Water carries nutrients and oxygen to the cells

Water is a solvent for various water-soluble nutrients and minerals as well as oxygen. It aids in their transportation to the cells, making them accessible to the body.

Lubricates and cushions the joints

Water is needed for the production of synovial fluid which helps lubricate and cushion the joints, reducing friction between them.  

Helps to keep the spinal discs hydrated

In order for the spinal discs to function properly, they must be well hydrated. Inside each spinal disc is a cushion called the nucleus pulposus, which consists of a gel-like substance that’s made up mainly of water. This inner core helps the discs to preserve their strength and flexibility.

The discs naturally lose some water with age, but dehydration of the spinal discs also occurs when we don’t drink enough water. When we are properly hydrated, the spine has more flexibility, the fluids in the discs are replenished and they can continue to do their job properly as shock absorbers.

If dehydrated, the spinal discs will suffer. They won’t be able to cushion the vertebrae, and the bones are likely to grind together. Once the discs are damaged, it is very difficult to hydrate them, so it’s best to keep them hydrated as a preventive measure.

Helps the body get rid of toxins

Water helps to transport waste and toxins out of the body through urination, defecation, and perspiration; therefore, being properly hydrated is important for detoxification.

Supports weight loss

Water is a natural appetite suppressant. Drinking a glass of water 30 minutes before a meal can help curb appetite, reducing calorie intake during the meal. Additionally, drinking water instead of high-calorie drinks helps to reduce sugar and calorie intake, supporting weight loss efforts.

Helps in the digestion process

Hydration is critical to a healthy digestive system. Water supports the digestion process in various ways: it is a major component of saliva, gastric juices, and the mucous membrane lining the stomach. Water also helps to break down food so that the body can absorb the nutrients. It also contributes to the change in consistency of the food from a semi-solid to a liquid state in the small intestine. Additionally, water facilitates the movement of food through the intestines and the removal of waste through urine and stools.

Water prevents and helps to cure heartburn

According to Dr. F. Batmanghelidj, M.D., author of the book Water: For Health, for Healing, for Life: You’re Not Sick, You’re Thirsty!, heartburn is a sign of dehydration and a condition that is preventable with the proper consumption of water on a daily basis.

Helps prevent constipation

Dehydration is one of the most common causes for constipation. When we are dehydrated, the large intestine soaks up water from food waste, making stools harder and difficult to pass. Drinking water helps to avoid this issue.

Helps prevent kidney stones

Water is needed to dilute substances in the urine that lead to stones such as calcium and uric acid. When urine becomes concentrated, minerals crystallize, forming stones. Staying hydrated is the best way to prevent them.

Helps decrease the risk of heart attacks

The heart needs to work harder to pump blood when you are dehydrated. Dehydration also makes blood thicker and narrows the walls of the blood vessels, stressing the heart. Drinking water helps the heart to do its job properly, decreasing the risk of heart attacks.

Helps decrease the risk of strokes

According to an article found on Men’sHealth.com, in a Loma Linda University study, researchers found that men who drank at least five glasses of water every day cut their stroke risk by 53 percent compared to those who drank two or fewer glasses daily. Dr. Jacqueline Chan, Dr.P.H., lead author of the study, explains that water helps to thin the blood, which diminishes the likelihood of clots forming. This in turn helps to decrease the risk of strokes.

Water is needed for the proper production of neurotransmitters, including serotonin, which helps stabilize our mood among other functions

Water is important in the manufacturing and proper functioning of neurotransmitters, the body’s chemical messengers. Neurotransmitters such as dopamine and serotonin, which help to regulate our mood, are greatly affected by dehydration. A study review found that there is a clear connection between dehydration and mood decline, affecting even those with mild dehydration.

Water is needed for the proper manufacture of hormones produced in the brain such as melatonin, which helps us sleep

Drinking plenty of water during the day can help us sleep better at night since hydration has an effect on the production of melatonin, a hormone that helps regulate our sleep cycle. Also, repair and restoration of the body occur while we sleep, and the body relies on water for these healing and restorative processes. If dehydrated, the body may signal its need for water in the form of headaches, cramps, nightmares, or thirst, interrupting our sleep.

Gives electrical energy for all brain functions, including thinking

The brain is one of the most important organs in the body to keep hydrated. Drinking water can prevent dehydration, one of the causes for brain fog which involves thinking, focusing and memory difficulties. Water provides the brain the electrical energy it needs to function properly, including thought and memory processes.

Helps increase our attention span

The impact of dehydration on cognitive skills, including attention, has been widely studied.  A meta-analysis of 33 studies published in the Journal of Medicine & Science in Sports & Exercise concluded that attention, executive function, and motor coordination were impaired when dehydration exceeded 2% body mass loss.  Drinking plenty of water on a daily basis helps to keep the body and the brain hydrated, allowing it to function properly.

Lessens the occurrence of morning sickness during pregnancy

Morning sickness is a common symptom during pregnancy that can be triggered and aggravated by dehydration. According to Dr. Batmanghelidj M.D., early pregnancy morning sickness is a sign of dehydration, indicating the water needs of not just the mother, but also the growing fetus. To prevent dehydration, it is important to drink plenty of water every day. If unable to drink too much water at once due to nausea, take smaller sips throughout the day or chew on crushed ice.

Helps prevent or decrease the incidence of hot flashes during menopause

Dehydration can trigger hot flashes. Drinking plenty of water on a daily basis can help the body regulate body temperature and aid in the prevention of hot flashes.

Helps prevent menstrual cramps

Drinking water can help alleviate cramps and decrease bloating during the menstrual period. Hot water is better for cramps, since it helps to increase blood flow and relax the muscles. Add lemon juice or a tea bag to a cup of hot water to make it easier to drink.

Helps prevent tension headaches

Dehydration is a common cause for headaches. It causes your brain to shrink, putting pressure on nerves and consequently causing pain. Drinking water is an easy and natural way to avoid tension headaches.

Helps reduce stress

Studies have shown that dehydration can increase the levels of cortisol, a stress hormone. When you don’t drink enough water, your body responds in the same way as when you’re in a stressful situation, causing cortisol and other stress hormones to rise. The body enters a vicious cycle where dehydration causes your body to be stressed, and stress causes dehydration in your body. Proper hydration can help to lower cortisol levels, helping to reduce stress and to better respond in stressful situations.  

Helps in the reduction of anxiety and depression

Drinking sufficient amounts of water helps to improve mental health, including anxiety and depression. A study published in the September 2018 World Journal of Psychiatry found that higher amounts of plain water consumption was associated with lower occurrence of anxiety and depression compared to those in the lowest category of plain water intake (less than 2 glasses of water a day).  

Helps manage or prevent attention deficit disorder/attention deficit hyperactivity disorder (ADD/ADHD) symptoms

Dehydration can worsen ADD/ADHD symptoms such as brain fog. The brain relies on water to function properly. When you are dehydrated, your brain is greatly affected since it consists of about 80% water. A lack of sufficient water affects cognition, memory, focus, the ability to think clearly and to make decisions. Drinking good quality water is a natural way to manage these symptoms.

It’s important to drink good quality water since some studies have found a correlation between exposure to higher levels of fluoride in tap water and an increased risk of ADHD symptoms.

Promotes healthy shiny hair and a healthy scalp

A healthy, moisturized scalp is key for healthy hair. Like the rest of your body, your hair needs to be hydrated to prevent some of the most common hair problems. When your hair is dehydrated it dries out, gets wiry, and is more likely to break. By drinking plenty of water, your hair follicles get hydrated, aiding in the prevention of these issues.

Water also helps to transport the nutrients needed to keep the scalp and the hair healthy. Drinking plenty of good-quality water every day is an easy way to hydrate and nourish your scalp and hair.

Helps to keep the skin hydrated and nourished

Our skin cells rely on water for elasticity, the skin’s ability to stretch and spring back into place. Loss of skin elasticity causes the skin to sag and wrinkle. Also, when dehydrated, the skin often appears dry and leathery. To help keep the skin hydrated, it is important to drink plenty of water on a daily basis.

Additionally, the skin relies on the circulatory system to get the oxygen and the nutrients it needs to thrive, and water intake helps blood circulation. A study conducted by the University of Missouri-Columbia found that drinking just 500 milliliters of water, about two cups, increased blood flow to the skin. If the circulatory system is working properly, it will not only nourish the skin, but it will also carry out toxins that may be affecting the complexion. Thus, drinking water can also help to improve our skin by flushing out toxins from the body.

Keeps eyes hydrated, helping to prevent dry eye and irritation

Our eyes rely on water for lubrication which is essential not only to keep them moist but also to remove bacteria and to wash away any debris. When the body is dehydrated, the eyes are likely to dry out. They often become itchy or give a scratching sensation when blinking as if there is something in the eye, often causing irritation. You could use eye drops to help lubricate your eyes, but the best way to keep them hydrated is to drink plenty of water.

How much water should you drink?

There are no set guidelines for the amount of water you should drink daily. Some experts suggest drinking eight 8-ounce glasses of water each day while new research from the Institute of Medicine suggests a daily consumption of about 9 cups of water for the average woman and about 13 cups a day for the average man.  

Dr. Batmanghelidj, M.D. and others recommend half your weight in ounces of water per day, with a minimum of eight to ten glasses. For example, if you weight 160 lbs., you divide this amount in half, giving you 80, the number of ounces you need. Now you take 80 ounces and you divide them by 8 ounces to find out how many cups would meet your needs. For this particular example, the answer is 10 cups of water a day. This is a simple method to use to get a general idea of the amount of water you need. However, water needs vary depending on weight, age, sex, activity level, and environment.

When is the best time to drink water?

• First thing in the morning
• 30 minutes before a meal
• 2 ½ hours after a meal
• Before, during, and after exercise
• Spaced throughout the day

Can you drink too much water?

Yes, drinking too much water can cause water intoxication or water poisoning. “Water intoxication results from drinking too much water. The excess water dilutes sodium in the blood and causes fluids to move inside cells, causing them to swell.” (3). There have been reports of death or brain damage due to water intoxication, so just remember that more is not always better. It’s also important that you pace yourself and not drink too much water at once. The kidneys can only evacuate about 4 cups (1 liter) of water per hour, so it’s important not to exceed this amount in an hour.

If you don’t like plain water