Drinking Water for Health

O verview The old advice to drink eight glasses of water a day has been superseded by
Drinking enough water is
essential to good health.
 The health benefits of
drinking water
 Tips to help you stay
hydrated throughout the
day
new findings showing that not everyone needs the same amount of water. But
there’s no question that we need to consume plenty of water every day to
maintain health.
T he health benefits of drinking water
Our bodies are composed of about 60 percent water, yet we lose a good deal of water
every day through normal activities like sweating, breathing, and urination.
Replacing this water every day is essential for keeping body fluids in balance,
getting nutrients to your cells, and maintaining good health.

 Weight control. Drinking water and eating water-rich foods keeps your body from
retaining too much fluid and helps it burn stored fat. It also helps suppress your
appetite by giving you a fuller feeling when you eat less or lower-calorie food.

 Healthy skin. Skin contains a lot of water; so drinking plenty of fluids helps it look
better. Dehydration, on the other hand, makes skin look wrinkly and dry.

 Healthy muscles and joints. Muscle cells need a good balance of fluids and
electrolytes to avoid fatigue. That’s why the American College of Sports Medicine
advises drinking water before, during, and after exercise. If your muscles work well
and feel like they’re in good shape, you’re much more likely to stick with an exercise
routine. Water also lubricates your joints and cushions them from the stress of
exertion and everyday activity.

 Healthy kidneys. Your kidneys work continuously at a vital task: getting toxins out
of your body. Adequate fluid intake keeps this process running smoothly.

 Healthy bowel function. Drinking enough water keeps things flowing in your
gastrointestinal tract and helps prevent constipation.

T ips to help you stay hydrated throughout the day

How much water is enough? There’s no definitive scientific answer, but there’s a
very easy way to tell if you’re drinking an adequate amount of water. If your urine is
fairly clear, very light in color, and mostly odorless, you’re probably getting enough
water. If it’s darker yellow and not clear, you need to be drinking more.

 Keep a bottle of water with you wherever you are -- on your desk at work, nearby at
home, with you on your commute, at the gym, and when you’re out socially. If you
see a glass or bottle of water next to you, you’ll remember to drink.

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 Buy yourself an attractive looking water bottle. The more you like drinking from it,
the more likely you are to use it.

 Drink a glass of water or other healthy beverage with every meal and another glass
between meals. Healthy beverages include water with natural flavorings (but not
added sugar) and many types of herbal tea. Coffee and tea with caffeine are fine in
moderate quantities. Drink fruit juice, diet drinks, and milk only in moderation.
Drink carbonated water only in moderation.

 Know the difference between drinking water and drinking fluids that are not
considered healthy. Avoid drinks with added sugar, like sodas, energy drinks, and
sports drinks. Alcoholic beverages do not count as hydrating drinks, as they tend to
dehydrate you. Many brands of bottled water on the market use artificial sweeteners,
so it’s best to drink these in moderation and to stick to water without additives.

 Drink healthy fluids that you enjoy. If you get bored with plain water, add a wedge of
lemon or lime or drink sparkling water with natural flavor (but not sugar) added.

 If you don’t like the taste of tap water, get a filtering device or system. With a carafe
unit, such as a Brita or PUR, tap water passes through a replaceable filter as you fill
the pitcher. The pitcher of filtered water can be kept in the refrigerator or on your
counter for pouring as needed. A more permanent (and expensive) way to get filtered
water is to install a mounted filtration system (available at home improvement
stores) on your kitchen faucet or under your sink, which may require hiring a
plumber.

 Eat plenty of fruits and vegetables. Many plant foods, such as apples and tomatoes,
are made up mostly of water. Water-rich foods supply about 20 percent of our water
intake.

 Don’t rely on thirst to tell you when to drink. You can get dehydrated before you feel
thirsty. Instead, make drinking water a habitual part of your day.

 Be sure to stay hydrated during sports and exercise. We lose fluid due to sweating
when we are exercising and working out. So it is especially important to remember
to drink water during physical activity. Here are general guidelines for adults and
children alike, recommended by sports medicine experts:
- Drink 6 to 8 ounces of water about 15 minutes before a workout.
- Drink regularly during exercise. A general guideline is to drink 8 ounces of water
every 15 minutes of your workout.
- If you are exercising at moderate to high intensity for more than 90 minutes, you
might consider a sports drink, such as Gatorade, that contains glucose, sodium,
and potassium, to replenish energy.

 Drink more water when exercising in warmer weather.

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Drinking W ater for H ealth

 Encourage those around you to drink water. Encourage your child, partner, older
relative, and friends to drink water (or other healthy beverages). Some people say
they feel less thirsty as they age, but adequate hydration remains important at all
stages of life. Make an effort to encourage anyone who says they “don’t get thirsty”
or “forget to drink” to drink regularly even if they don’t feel thirsty. With children,
make drinking water a habit from an early age, for example by always serving water
with meals and requiring them to drink a full glass.

Water is as essential to our bodies as oxygen, but unlike breathing, getting enough
water doesn’t happen automatically. Make drinking plenty of water a habitual part of
your day, and every part of your body will be the better for it.

Reviewed March 2014 by Deborah Borchers, MD.

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