The human body is made up of roughly 60% water. Staying hydrated is essential for health and well-being, but many people do not drink enough fluids each day. The 8-ounce (237-mL) rule suggests that you drink eight 8-ounce (237-mL) glasses of water per day. Although there is little science behind this particular rule, staying hydrated is critical. Water is required for many bodily functions, including joint lubrication, eye and mucous membrane moistening, body temperature regulation, and waste removal.
According to Jillian Kubala of Healthline, if you don't stay hydrated, your physical performance will suffer. This is especially important during strenuous exercise or in hot weather. Dehydration can have an impact even if you only lose 2% of your body's water content. Furthermore, your hydration level has a significant impact on your brain. According to research, even mild dehydration, defined as a loss of 1–3 percent of body weight, can impair many aspects of brain function. Water consumption may help reduce headaches and headache symptoms. More high-quality research, however, is required to confirm this potential benefit.
According to James McIntosh of Medical News Today, drinking water instead of sweetened juices and sodas may help with weight loss. By creating a sense of fullness, "preloading" with water before meals can help prevent overeating. It also improves the health and appearance of the skin. Dehydration makes the skin more susceptible to skin disorders and premature wrinkling. Water also contributes to the formation of saliva and mucus. Saliva aids digestion and keeps the mouth, nose, and eyes moist. This reduces friction and wear. Water also helps to keep the mouth clean. It can also help to prevent tooth decay if consumed instead of sweetened beverages. Besides that, it transports oxygen throughout the body. Blood is composed of more than 90% water and transports oxygen throughout the body.
The amount of water required each day varies by person, depending on how active they are, how much they sweat, and other factors. There is no set amount of water that must be consumed daily, but there is general agreement on what constitutes a healthy fluid intake. According to the National Academies of Sciences, Engineering, and Medicine, the average recommended daily intake of water from both food and drink for men is approximately 3.7 liters or 125 ounces and approximately 2.7 liters or 91 ounces for women. This equates to approximately 15.5 cups for men and slightly more than 11 cups for women.
Some of the water required by the body is obtained from foods high in water content, such as soups, tomatoes, and oranges, but the majority is obtained from drinking water and other beverages. Water is lost by the body during normal functioning and must be replaced. We notice that we lose water through activities like sweating and urination, but water is also lost when we breathe. So, drink plenty of water every day; it's one of the best things you can do for your overall health.
PNFP Marie-Claire Gaas
References:
1. 7 Science-Based Health Benefits of Drinking Enough Water
Written by Joe Leech, MS — Medically reviewed by Jillian Kubala, MS, RD, Nutrition — Updated on June 30, 2020
https://www.healthline.com/nutrition/7-health-benefits-of-water
2. Fifteen benefits of drinking water
Medically reviewed by Karen Cross, FNP, MSN — Written by James McIntosh on July 16, 2018