Water & the Importance of Staying Hydrated

Drink More Water! 

We hear this all the time, with recommendations of drinking 8-12 glasses of water every day. But do you ever wonder why this is important? Why are we encouraged constantly to increase our water intake? What benefits does drinking more water have on our bodies and health? 

Why? 

Our bodies are composed of approximately 60% water. Drinking enough water helps us to maintain our fluid balance, which is important for transporting and absorbing nutrients through the body, regulating body temperature, digesting food, as well as many other physiological processes. We need to realize how often our body loses water throughout each day. We are losing fluids constantly, through evaporation when sweating and breathing, as well as through eliminations in urine and stool. It is very important that our water intake at least equals our output, otherwise, we become dehydrated and many of our natural body processes, such as metabolism, can be slowed. 

Drinking lots of water is a common diet strategy; it can help control calories and reduce the desire for other, less healthy drink options. Water also helps to energize our muscles. When the cells of our body don't have adequate fluids, the electrolytes in the muscles can shrivel, resulting in fatigue. Our skin also shows signs of dryness, cracking, or more wrinkles when we are dehydrated, so drinking more water helps the skin to function properly as a barrier, thereby better controlling fluid loss and keeping the skin looking healthy. 

Proper hydration levels also help keep the kidneys functioning properly. The kidneys are important for cleansing the body of many types of toxins, both naturally produced as waste and consumed through foods. When the kidneys don't have adequate fluid to work with, they can retain the fluid they do have in order to help the body with other necessary functions, but, in the process, also retaining the toxins and compounds that should have been released with normal elimination. Not drinking enough water can also lead to constipation, as the body will pull fluids from the stool to keep vital bodily functions intact. 

But how much water do we really need? 

Many people have said that everyone needs to drink eight, or more, glasses of water per day. But really, it varies from person to person. The Institute of Medicine currently recommends that men drink at least 13 and women at least 9 cups of water per day. However, while this is a good starting point, this amount is also just a loose recommendation. Your age, health, activity and fitness levels also contribute to how much water your individual body needs on a daily basis. For example, if you're very active, or live in a warmer, more dry climate, you will need more water than those who live a more sedentary lifestyle, as you will lose more water through sweat and need to replace it. It's also very important to drink more water when you are sick with a fever, diarrhea or vomiting, as the body can lose fluids much faster than normal during these times. 

How much is too much? 

It is important to note that there is a point where drinking too much water can become a problem. If you drink too much water, usually in a short period of time, the extra water can dilute the electrolytes in your blood, decreasing sodium levels and leading to a condition called hyponatremia. Symptoms of this can include confusion, headaches, fatigue, and irritability. This is usually very uncommon, and generally only occurs in people with a very slight build or small children, or very active people who consume large quantities of water in a very short period of time. If you think you might be at risk by drinking large amounts of water for exercise or to prepare for sporting events, then you can drink a sports drink containing sodium and other electrolytes which will help replenish those lost through sweating.