Water is an essential nutrient and food for day-to-day life. It is recommended that you aim for 8 glasses of water every day. This will help keep you hydrated and keep you healthy.
Studies indicate that your body is about 75 percent water by weight. Drinking enough water improves your heart health, maintains a healthy weight, improves physical performance, and supports brain function. Experts suggest that increasing your intake of water may benefit your health in many ways. The common recommended amount is 8 glasses within 24 hours. However, this has turned to be a subject of controversy – and drinking excess water can pose harm to your health. This article explores the pros and cons of drinking 8 glasses of water per day.
Is It Ideal to Drink 3 Liters (8 glasses) of Water Per Day?
Drinking enough water may improve your health in many ways. However, the recommended 3 liters per day may not be ideal for everyone. So far, there is no scientifically proven recommendation of drinking plain water alone. A few factors determine the amount you need, such as gender, age, and level of activity. Additionally, no recommendations have been put forth for intake of total water, including that obtained from all foods and beverages. According to the National Academies, daily intake of water amounting to 2.7 liters and 3.7 liters for women and men respectively, is enough to meet an adult’s needs per day. Across the day, you may consume some foods that can make the need to consume 3 liters of water per day seem irrelevant. The best way to pace up with your hydration status is listening to your body and drinking water whenever you feel thirsty. As a matter of fact, thirst is a sure indicator that you are dehydrated and by drinking water you can easily meet your daily fluid requirement. Noteworthy, bodybuilders, athletes, and manual laborers can exceed 3 liters of water per day.
Drinking Large Amounts of Water May Harm Your Health
It is worth mentioning that drinking too much water can be dangerous. Excess intake of water can alter with the balancing of electrolytes in your body, possibly causing hyponatremia, which is insufficient sodium levels in your blood. Hyponatremia can clinically present with nausea, vomiting, lethargy, confusion, and even death in severe cases. Your kidneys are capable of eliminating up to 28 liters of water per day. However, it can only process up to 1,000 ml of water in one hour. Therefore, it will be best to spread your intake of water throughout the day instead of drinking it all at once.
Health Benefits of Drinking Water
May Boost Physical Performance
Not drinking enough water can severely affect your physical performance. This is especially true if you are living in hot areas or exercise intensely. Dehydration can easily take a toll if you have lost just as little as 2 percent of water content in your body. Athletes, for instance, can lose between 6 and 10 percent of water through sweat. As a result, there will be an alteration with temperature control, motivation will be reduced, and pronounced fatigue. In fact, dehydration can make the entire exercise seem difficult. Keeping yourself hydrated during exercise can prevent this from happening and drastically counteract the oxidative stress that occurs with intense workouts.
Improves Energy Levels and Brain Function
Your brain is a vital organ essential for coordination of the entire body system. Your hydration status influences its function. Evidence indicates that even the slightest dehydration amounting to loss of 3 percent water of body weight can significantly impair brain function. It can lead to reduced mood and concentration, as well as increased episodes of headaches. Studies also show that it can increase your feelings of anxiety and fatigue.
May Reduce and Treat Headaches
Studies indicate that dehydration can induce headaches and migraines in some people. In fact, according to some studies, dehydration presents with headache as one of its symptoms. Drinking water during headaches has been shown to help reduce it.
May Help Manage Constipation
Constipation is a common digestive problem affecting both young and old. It is characterized by passing of hard stool, reduced bowel movement, and pain when passing stool. Health experts usually recommend increased fluid intake as part of the treatment plan, and for good reasons. For one, inadequate intake of water is a contributing factor to constipation. Keeping yourself hydrated may drastically relieve constipation. For another reason, mineral water balances electrolytes in your blood, which improves the frequency and consistency of bowel movements, thus treating constipation.
May Help Manage Kidney Stones
Urinary stones occurs when mineral crystals clumps in the urinary system causing pain. Kidney stones is a common form of urinary stones that occurs in the kidney. Increased intake of fluid increases the amount of urine that the kidney processes. As a result, the clumped mineral crystals concentrated in the kidney are likely to be diluted and passed with urine.
Can Prevent Hangovers After Heavy Drinking
Many people experience hangovers after drinking. It a group of unpleasant symptoms that occur after drinking alcohol. Drinking alcohol is likely to make you dehydrated because it is a diuretic. You may present with symptoms like headache, fatigue, dry mouth, and thirst. As a way of preventing hangovers, you may take a glass of water when you drink and another before going to bed.
Can Support Weight Loss
Proper hydration has been found to aid weight loss. This is because water can increase your feelings of fullness and improve your metabolism. Studies suggest that increased water intake can increase your metabolic rate, which increases the number of calories burnt. Drinking water before meals can increase satiety, making you feel full and consume fewer calories.
Water is important for every cell in your body. Keeping yourself hydrated is essential in maintaining your health and proper functioning of organs. If you exercise intensely or live in hot areas, you may take more than 3 liters of water per day. While it is recommended that you take 3 liters per day, taking too much of water can be dangerous and can lead to hyponatremia.