Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

What are the  health benefits of drinking water

       Water is a major constituent of blood carrying nutrients and oxygen to your cells.

   It helps in flushing bacteria from your bladder. Water aids in  digestion of food .It prevents constipation. Water play key role in normalizing blood pressure.  It has a protective role as cushioning the joints. It also protects organs and tissues. It helps in regulating body temperature and maintaining electrolyte (sodium) balance.

If you're wondering how much water you should drink, speak with your doctor and take water accordingly. An extra amount of water, sometimes including other fluids with essential minerals might be needed to balance the acid- base equilibrium of the body, if you sweat a lot or suffer dehydration with mineral loss through sweat.

 A general rule of thumb for healthy people is to drink two to three cups of water per hour, or more if you're sweating heavily. All beverages containing water contribute toward your daily needs.

Keeping hydrated is crucial for health and well-being, but many people do not consume enough fluids each day.

Functions of water

1. It lubricates the joints

   Cartilage, found in joints and the discs of the spine, contains around 80 percent water. Long-term dehydration can reduce the joints’ shock-absorbing ability, leading to joint pain from disc dessication or withering causing instability  in your spinal or vertebral column 

2.  It forms saliva, blood and mucus

 Saliva helps in the digestion of  food we consume and keeps the mouth, nose, and eyes moist. This prevents friction and damage. Drinking water also keeps the mouth clean. Blood  delivers oxygen  and nutrients throughout the body. Blood is more than 90 percent water, and blood carries oxygen to different parts of the body. Mucus help the functions of airways .Formation of all the body fluids need water.

3. It boosts skin health and beauty

 With dehydration, the skin can become more vulnerable to skin disorders and premature wrinkling. Always hydrate your skin for supple soft healthy look. Drink at least 8-10 glasses of water a day. 

4. It cushions the brain, spinal cord, and other sensitive tissues

 Dehydration can affect brain structure and function. It is also involved in the production of hormones and neurotransmitters. Prolonged dehydration can lead to problems with thinking and reasoning.

A 2% decrease in brain hydration can cause short term memory loss and trouble with math computations. Prolonged dehydration causes brain cells to shrink in size and mass, a condition common in many elderly who have been dehydrated for years. 

 Mental symptoms of dehydration may include:

·       Depression

·       fatigue 

·       Sleep problems

·       Inability to focus

·       Lack of mental clarity, sometimes referred to as “brain fog.”

5. Water helps to regulate body temperature

 Water, that is stored in the middle layers of the skin comes to the skin’s surface as sweat when the body heats up. As it evaporates, it cools the body.

6. Water is essential for digestion

 The bowel needs water to work properly. Dehydration can lead to digestive problems, constipation, and acidity. This increases the risk of heartburn and stomach ulcers.

7. It flushes body waste

 Water is needed in the processes of sweating and removal of urine and feces.

8. It helps maintain blood pressure

    Deficiency of water can cause blood to become thicker, increasing blood pressure

9. Water for airways

 For proper functioning of respiratory system, water is important. When dehydrated, airways are restricted by the body in an effort to minimize water loss. This can make asthma and allergies worse.

10. Water dissolve many nutrients and help it accessible to cells

 Many vitamins and minerals dissolve in water, which makes it possible for them to reach different cells and tissues of the body and help in their functioning.

11. It prevents kidney damage 

The kidneys regulate fluid in the body. Insufficient water can lead to kidney stones and many other diseases for urinary system. Water is essential for the kidneys to function.

 If the kidneys do not function properly, waste products and excess fluid can build up inside the body.

Untreated, chronic kidney disease can lead to kidney failure. The organs stop working, and either dialysis or kidney transplantation is required.

12. Dehydration reduces performance in activities lasting longer than 30 minutes.

Research studies suggest that dehydration [ diminished levels of water in the body] has a negative impact on physical performance for activities lasting more than 30 s in duration. However, dehydration was found to have no significant impact on physical performance for activities lasting less than 15 s in duration.

Dehydration happens if we use and lose more water than the body takes in.

Dehydration happens through excessive sweating in hot climate or due to fluid loss through diseases causing vomiting and diarrhea etc. It can lead to an imbalance in the body’s electrolytes.

Dehydration, especially prolonged dehydration, results in the production of highly concentrated urine which has a higher concentration of minerals and waste products. This may lead to the formation of crystals and certain kidney diseases, such as kidney stones.

Electrolytes, such as potassium, phosphate, and sodium, help carry electrical signals between cells. The kidneys keep the levels of electrolytes in the body stable when they function properly. 

We lose water through activities such as sweating and urination, but water is lost even when breathing.

When the kidneys are unable to maintain a balance in the levels of electrolytes, these electrical signals become mixed up. This may lead to seizures or convulsions with consciousness. 

In severe cases, dehydration can lead to kidney failure, which can be life-threatening. Major complications of chronic kidney failure are anemia, damage to the central nervous system, heart failure, and a compromised immune system. 

    Recommended water intake

For men: Around 3.7 liters or 125 ounces

For women: Around 2.7 liters or 91 ounces

This would be around 15.5 cups for men and just over 11 cups for women. However, around 80 percent of this should come from drinks, including water, and the remaining could be from food.

References

1.  https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink  

2.  https://www.sciencedirect.com/science/article/pii/S2095254615000046 

3.  https://fayazneurosurgery.com/service/brain-spine-procedures/