50-75% of the human adult body is made up of water. The percentage varies depending on age, fitness level and gender. Most of it is contained in intracellular and extracellular fluids. Because of the numerous benefits, it has to the human body, an average adult living in average conditions is advised to drink at least 1.5 liters of water daily. The following are some of the functions of water in the human body.
- Regulating Body Temperature
Water is able to transfer or absorb heat depending on the temperature. The temperature of water changes slowly. This makes it possible for human cells to use it as a buffer in case of unexpected changes in temperature. When the temperature is too hot, water is expelled from the body in form of sweat which evaporates and cools the body. Dehydration makes it impossible to produce enough sweat and may therefore lead to heat stroke.
- Eliminating Toxins From The Body
Sufficient intake of water helps to rid the body of waste products through processes such as urination, defecation and perspiration. A buildup of toxins in the body is harmful to human health. They affect the functioning of body systems and processes. Water flushes out waste and makes stools soft for excretion. Presence of sufficient water in blood makes it more electronegative. When fat cells try to absorb the water, they release the waste they contain. This makes it easy for the kidney to effectively eliminate the toxins. Kidneys need sufficient water for their proper functioning. If minerals are left to build up, they could cause kidney stones.
- Weight Management
Anyone looking for a safe and effective way to lose weight should increase their intake of water. It is a great way to keep appetite in check. Drinking water helps to feel fuller fast and therefore eat less. During exercise, it is possible to get dehydrated. Working out when dehydrated reduces the performance of our muscles and makes it hard to work out as much or often as we would like.
- Fighting Bad Breath
When there is an unhealthy buildup of bacteria in the mouth, they may cause bad breath. Bad breath is especially common when the mouth is dry such as in the morning. Drinking enough water keeps breath fresh and helps in maintaining oral health.
- Maintaining Clear Skin
The skin is the largest organ of the body. It is, therefore, important to care for it. Taking enough water helps to maintain beautiful, clear skin. Skin cells are primarily made of water. The cells need to be replenished. Insufficient consumption may lead to dry skin, persistent acne and development of wrinkles at a young age.
- Preventing Diseases
Sufficient intake of water may help prevent diseases such as gouts, osteoporosis, yeast infection, colds, bladder infections, asthma, cancer, fatigue, constipation, kidney stones, blood sugar, insomnia, coronary diseases and hypertension. It also strengthens the body’s immune system.
- Energizing Muscles
Adequate consumption of water helps to balance of muscle fluids and electrolytes. Dehydrated muscles do not perform well. It is therefore advisable to consume water frequently especially after sweating.
How To Increase Water Intake
Because of the importance of water, it is important to find ways to increase its daily consumption. Most of the daily water intake comes from beverages, soups, food and direct intake of water. The following are some tips that can help increase water intake.
- Set A Timer
Some people are willing to drink water but life and all that comes with it gets in the way. It is therefore a good idea to set a timer for water breaks. You can set the timer on your phone or computer.
- Add Flavors
Drinking plain water can be boring. To motivate yourself, you can add lemons, mangoes, melons, cucumbers and other healthy fruits and vegetables to give water some flavor.
- Switch Soda For Water
You can replace soda and other unhealthy drinks and beverages for water. As a start, you can replace half your soda consumption with water.
- Carrying A Water Bottle
Getting a refillable water bottle can help increase your water intake especially when you have to run errands or travel. Keep this bottle with you at all times.