Benefits of Drinking Water

A. INTRODUCTION
Why we choose benefits of water to be our topic? Because water is the main
component of the human body. In fact, the body is composed of between 55 and 78 percent
water, depending on body size. So, water is very important to our body. Water has no
calories, fat, carbohydrates or sugar. Water is the second most popular beverage in the U.S.
after soft drinks. This is a scary fact, since sugary soda is upping the risk of obesity, stroke,
and other heart problems.
However, these dangers can be avoided if people choose to drink water, which
doesn’t have negative side effects. The Institute of Medicine has determined the adequate
intake of total beverage per day (AI) to be about three liters for men and 2.2 liters or for
women.
B. 5 TOP BENEFITS OF DRINKING WATER
1. Relieves Fatigue
In fact, fatigue is one of the first signs of dehydration. When there is less water in the
body, there is a drop of blood volume which causes the heart to work harder to pump
oxygenated blood out in the bloodstream, and other major organs also work less
efficiently. Thus, drinking adequate water can help your body function better and reduce
fatigue.
2. Improves Mood
Research indicates that mild dehydration can negatively affect your mood and ability to
think. A small study conducted on 25 women and published in the Journal of Nutrition
found that being dehydrated can take a toll on your mood and cognitive function. The
color of your urine is a good indicator of your level of hydration. The lighter the color
the better the level of hydration and vice versa.
3. Treats Headaches and Migraines
If you have a headache or migraine, the first thing that you can do to get some relief is
drink plenty of water. Headaches and migraines are often caused by dehydration.
In a study published in the European Journal of Neurology, researchers found that
increasing water intake helped reduce the total number of hours and intensity of
headaches in the study participants.
 4. Aids Weight Loss
In a clinical trial, scientists found that drinking some glasses of water prior to meals can
help suppress appetite and hence support your weight loss efforts. When you drink
water, it fills your stomach and reduces the tendency to eat more.
Then, it helps increase the rate at which the body burns fat, and promotes the
breakdown and elimination of fat cells. Calorie-free water is also a great replacement
for high-calorie drinks like alcohol and sodas that often contribute to weight gain.
5. Promotes Healthy Skin
Water keeps the body well hydrated and improves capillary blood flow, which promotes
healthier and younger-looking skin. Water helps replenish skin tissues, moisturizes skin
and increases the elasticity in your skin. When the body gets enough water, your skin
will feel moisturized and it will look fresh, soft, glowing and smooth. Also, water helps
prevent and treat soft lines, scars, acne, wrinkles and other aging symptoms.
C. THE GOOD TIME TO CONSUME MINERAL WATER
1. Consume a glass of water before drinking tea or coffee
Coffee and tea contain high acid or pH 5 and 6. This increases the acidity in the body
that can cause stomach ulcers and cancer. Therefore, drinking glass of water before
tea and coffee will minimize the damage.
2. Drink before bathing
Drinking before the bath can lower blood pressure. But, be careful to consume cold
water before hot shower. Drastic temperature changes will cause dizziness and other
health effects.
3. Drink water before meals
Drinking water before a meal helps the digestive tract better. Try to drink 30 minutes
before meals and drink water one hour after a meal so that the body will absorb the
nutrients.
4. Drink water one hour before bedtime
Drinking water before bed will fill fluid loss during the night and prevent strokes and
heart attacks.
5. Drink water after waking up
Drinking water after waking up will help enable your internal organs and get rid of
toxins in the body before breakfast.
6. Drink water on an empty stomach
Drinking water on an empty stomach can help in detoxification of the body.
7. Drink water after eating a snack
 Drinking after snacking will help the food easily digestible and also prevents choking.
8. Drink water before and after exercise
Especially before and after exercise, drink will help keep you active
D. DANGER DRINKING LESS WATER
1. Lack of Salt and Body Fluid
Less drinking water can induce the body lack of salt and body fluid. If this happens,
then the body can’t function is fine thereby causes The rise of the symptoms of ranging
from mild to dangerous.
2. Getting Dehydrated
Dehydrated is the condition where the fluid in the body is not fulfilled. Dehydrated
caused by lack of fluid as a result of the less drinking water can lead to some of the
symptoms like Thirsty, The mouth and throat is dry, headache, dizzy, sleepy, The
heartbeat irregular, The color of urine is dark, fiver and Until the symptoms of weight to
death.
3. Drinking less disturbing brain function
Lack of the fluid cause, can make someone experience problems brain function as lost
concentration until easy to forget. It happened because of the intake of oxygen flowing
to the brain, As a result, the cells of the brain to do not thrive don’t even actively to
shrink and eventually someone to be not concentration and easy to forget.
4. Digestive problems
Of the digestive tract is system that is very complex, very need water to help digesting
food. Slight stomach upset and constipation are some of the digestive problems
associated with less intake of water.
5. Arthritis
Cartilage in every pivot is consisting of eighty percent of water. Cartilage joints have
the surface of the smooth, and in order to allow the movement of the body more easily
then should remain lubricated. Drinking less water can lead to the lack of lubrication in
joint, so that produce friction greater. When the joint lost lubrication, then its function
will began diminish quickly and leads to the onset of arthritis.
6. The Problem in Renal
If the body water shortages then kidney will work harder and eventually the rest of the
dirt on the kidneys filter will accumulate in the kidneys because it can not issued by the
system bladders well. The urine that of murky water is one of the that the body is
needed water as soon as possible.
7. Bladder Infections
Drinking less water can make someone exposed to infection bladders. The symptoms
can include increasing the temperature of the body , the pain when urinate, pain press at
 the bones pubic and when urinate issued blood. With drinking water, then bacteria will
easily out of urinary tract and the risk of the infection bladders can be reduced
8. Deteriorating Conditions Skin
A skin condition can be bad if the levels of water less to because dehydrated. This
happens because resistance and function enzymes can not work well, so that causes the
skin to dry and harsh due to structure of the outer skin deteriorated.
9. High Blood Pressure
High blood pressure to strike someone if the intake of water less. This happens because
the lack of water can lead to some capillary closed vessels. So the heart that kept trying
hard to pump the blood and make the movement of blood be limited. In addition, the
flow of blood to kidney in limit because of lack of water, causing blood pressure to
higher because the reaction given against the blood vessels and the arteries.
E. CONCLUSION

To conclude, it is essential to make necessary efforts to drink adequate amount of water

daily. To derive the various health benefits of water, make sure to drink filtered water.
Along with water, also take more fluids and eat more fruits and vegetables that are high
in water content.
REFERENCES

Wijanarko, K. (2012). Manfaat Minum Air Putih. Diakses pada tanggal 13 Desember di:
http://www.top10homeremedies.com/kitchen-ingredients/10-health-benefits-of-drinking-
water.html
 ENGLISH PRESENTATION
“BENEFITS OF DRINKING WATER”

5th Group
By:
1. Yuliana Purnama Dewi 22020114120030
2. Dwi Ratnawati 22020114120032
3. Ervin Widhiantyas 220201141200
4. Zipora Basarista BR Manik 220201141200
A14.2

SCHOOL OF NURSING

FACULTY OF MEDICINE - DIPONEGORO UNIVERSITY

2015