21 Benefits of Water To Health & Wellness

21 Benefits of Water To Health & Wellness

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Choosing Healthy Drinks

Our brain and blood are made up of 90% water, while our bodies as a whole are approximately 60-70% H2O. However, many people don’t pay enough attention to their water intake. Despite the fact that it’s so easily available, many of us still don’t realize the importance and astoundingly positive effects water has on our body, mind, and spirit.

Water should make up most of your daily fluid intake; however, there are of course other healthy drinks you can choose if you’re one of those people who doesn’t love the taste of water. Tea is an excellent choice, if there’s nothing else added to it. Green tea, in particular, is popular due to its benefits concerning heart health and a more active metabolism.

Try avoiding drinks that contain sugar as they tend to be quite calorific, and you can easily be consuming an excessive number of calories without even knowing it!

Dr. Steven Guest told WebMD that it is imperative to consume pure water on a daily basis to improve your overall health and well-being.

We’re about to take you through 21 ways that water can benefit your health which affect you both in the long and short term.  

21 Benefits Of Water

1.    Energy & Focus

Even if you’re only slightly dehydrated, your brain function can be reduced noticeably, to the point where you will struggle to focus and you will feel tired. Studies from Authority Nutrition show that being dehydrated by just 1-3% can interfere with optimal focus. If the brain isn’t being fueled by enough water, it’ll affect your ability to be productive and fatigue kicks in quicker.

The body follows the brain. If you’re feeling sluggish in the head, your body will adopt the same state. Simply put, more water equals more overall energy.  

2.    Flushing Toxins

Having toxins in the body is completely normal; however, if they are not flushed out of the body, it can cause problems relating to the kidney and liver. Furthermore, the more toxins that are given the chance to build up in the body, the harder it becomes to get rid of them.

There are three main ways these toxins can exit our body:

  • Sweat
  • Bowel movements
  • Urine

In order for all three of these flushing methods to work, your body needs enough liquids to get the job done. You lose water via cleansing toxins, which can leave you dehydrated. The more water you drink, the easier you’ll make it for the body to expel the toxins and prevent any further issues.

3.    Immune System Health

Drinking plenty of water helps your body, in general, to keep things running smoothly. The more water you drink, the more oxygen is carried to the body and cells and the easier it becomes for the immune system to work on keeping you healthy.

However, if it’s constantly having to deal with the toxins in your body, other infections are given the chance to run wild. If you’re becoming ill regularly, try increasing your daily water intake in combination with a clean diet and restful sleep.

4.    Weight Loss

Regardless of all the various diets available nowadays, there’s one thing that will always remain consistent – water. German researchers found that an increase in H2O consumption directly results in more calories being burned, especially when that water is chilled.

One particular study from WebMD revealed that an estimated 17 ounces of water led to men and women’s metabolic activity being increasing by 30% within just half an hour. When the metabolic rate is heightened, the body is able to burn more calories, even in a rested state. However, this alone may not provide noticeable results, but when combined with a healthy diet and exercise, water can help you in your weight loss journey.

5.    Digestion

According to Mayo Clinic, drinking water after, and even during, a meal can aid the body in the process of breaking down food. This ensures that the body is able to properly absorb nutrients.

If the body is ineffective at digesting food, the nutrients that you’re consuming will be going to waste which can lead to deficiencies and cause an array of health complications.

6.    Healthier Skin

When you’re dehydrated, the skin becomes dry and is more prone to developing wrinkles. The skin works as a shield in order to prevent too many fluids from being lost. 

Drinking lots of water throughout your day as well as using moisturizers will ensure that the skin is able to retain its moisture. Furthermore, you’ll notice that you develop more of a natural glow when you’re adequately hydrated which makes you feel good.

7.    Get Rid of Headaches

Headaches, due to a lack of water, are a direct result of a limited quantity of oxygen and blood flowing to the brain. University Health News shows us, through a study, that dehydrated people experienced more frequent headaches and found it difficult to focus.

Increase your water consumption first thing in the morning and keep it consistent throughout the day to notice better concentration and fewer headaches.

8.    Stronger Muscles

According to Sciencing.com, muscle tissue is made up of approximately 75% water. Therefore, being properly hydrated leads to better performance in athletic situations. However, if you are not drinking lots of water, your muscles become fatigued quicker and you will be physically unable to function as well as you’d like.

During exercise, your body is also losing water through sweat, so it’s vital to stay topped up on H2O before, during, and after intense activities.

9.    Kidney Function

The kidneys filter liquids in the body every single day. The wasted fluid is expelled from the body via urine with the rest being sent into the bloodstream. Water is integral in healthy kidney function.

Dehydration can prevent the discharge of fluids from the body, which leads to toxins flowing around the body. In some very serious cases of dehydration, people’s kidneys fail which becomes a life-threatening situation. 

10. Kidney Stones

The number one reason as to why people develop kidney stones is a lack of proper hydration.

Medical News Daily mentions a study where participants who had experienced kidney stones in the past had to consume enough water to urinate two liters per day. This amount was found to cut the chances of kidney stones reoccurring in half.

11. Better Mood

Research carried out by the USDA show us that being dehydrated can make you more temperamental. This shouldn’t come as too much of a surprise since the brain needs water to function at its best.

You can think better and feel uplifted by upping your water intake. Being in a better mood improves your quality of life, but the benefits of being happier are also linked with living a longer life. It means we’re less stressed. University Health News offers explanations on how stress can lead to increased cortisol levels, as well as a whole host of other health issues.

12. Bowel Function

Chronic constipation leads to most people looking to take laxatives and medication, but WebMD reveals there is a much simpler way to fix the problem. If you’re dehydrated, the intestines are forced to find fluids elsewhere from the body that result in difficulties in getting rid of waste.

Water is directly linked to the function of the digestive system, as well as with passing stools. Staying hydrated means the intestines can pass food through them with ease and as a result, you minimize any complications with your bowel movements.

13. Body Temperature

Water is the key when it comes to regulating the temperature of the body. An acclamatory adjustment made by the body when its temperature rises is sweat that helps cool the body down.

H2O can take on a lot of heat before changing temperature, which is why it’s crucial in helping our bodies adapt to sudden heat changes. In order for the body to manage the temperature, you need to keep it full of water to recover the fluids that were lost through things like sweat. Otherwise, you’ll end up dehydrated.

14. Eliminate Bad Breath

According to Mayo Clinic, bad breath is a sign that your water consumption is likely to be low. So, if after your morning brush you still feel like your breath is dodgy, start drinking more water.

Water gets rid of the bacteria and food particles that may be left over which result in bad breath. Keeping the mouth moist by drinking lots of water will help to keep things moving and lessen the chances of bad breath.

15. Cramp Prevention

One of the leading causes of muscle cramps is dehydration. As we mentioned earlier, muscle tissue is made up of 75% water, therefore, when there’s not enough of it in your body, the muscles cannot function as well and cramp up easier.

This is especially the case among athletes who are dehydrated. If you’re regularly experiencing cramps, aim to consistently drink more water, and stretch. (Cramps may also be due to a lack of potassium so it’s worth eating more bananas too since they’re rich in this mineral).

16. Healthy Hair

The hair is compiled of cells, and since water can have significant effects on cells throughout the entire body, it can help to grow the ones regarding hair growth. The body cannot function to the best of its ability when you’re dehydrated which means it’s less effective at transporting nutrients to the hair, thus making it grow.

Despite the fact that the cells in the hair are dead, there are still active follicles, which generate cells for water to target. Drinking lots of water will keep your hair vibrant and healthy.

17. Heart Function

When you’re dehydrated, the amount of blood being pumped around the body by the heart is decreased and thicker. This means that the heart is forced to work harder to get enough blood to the organs and muscles to ensure you can function.

Staying hydrated daily means that you make it easier for your heart to do its job. A healthy heart means a healthier body and increased chances of living longer too.

18. Prevent Cancer

In a study conducted by PubMed, it was found that participants who stayed hydrated lowered their chances of colon cancer by 45%. Furthermore, research from the New England Journal of Medicine concluded that those who were properly hydrated reduced their risk of bladder cancer by 50%.

These studies indicate that increasing your water intake can act as a preventive measure against some forms of cancer.

19. Joint Protection

Joint pains can come down to several different reasons; however, one of the key motives that people miss out is with regards to their hydration.

When you’re regularly drinking water, and staying hydrated, the cartilage around the joints become softer and more protective. However, the cartilage needs to be able to absorb enough liquids, which come from the water you consume.

In other words, by staying properly hydrated, you’re keeping your joints lubricated to prevent any joint problems.

20. Osteoporosis

This is a condition where the bones are in an extremely fragile state, although, it’s not painful. However, weaker bones mean they’re prone to breaking easily – It may sound shocking but water can actually lend a helping hand here when it comes to preventing this issue from developing.

The Linus Pauling Institute conducted research where they discovered that participants who drank enough water to remain properly hydrated lowered their chances of osteoporosis, as well as hip fractures.   

21. Improve Back Problems

The lower back is an area that causes the most amount of problems for people. There are numerous reasons that can cause the lower back to become injured or weak with one of them being a lack of water.

The spinal disc towards the lower end of the back consists of water. Therefore, being dehydrated means you’re restricting the spinal discs’ ability to do its job and keep your back healthy. Make sure you’re drinking lots of water to replenish the water in the back to lower your chances of any serious issues.


Some people say you need to be drinking half of your bodyweight. Other authorities advise sticking with the eight glasses of eight ounces of water a day since it’s easy to remember.

The trouble is, everyone is unique, therefore, the eight ounces of eight glasses of water per day may be enough for some, but not adequate for others.

As a result, it’s a good idea to listen to what your body is telling you.

A clear urine color is one of the simplest ways to know you’re hydrated enough, as opposed to dark or very yellow urine that indicated dehydration.

Your body’s way of letting you know its dehydrated is by sending the thirst signal. Your daily aim should be to drink water consistently throughout the day until you find that you have no need to quench your thirst. This means you’re never giving your body the chance to become dehydrated as the thirst mechanisms only trigger when you need to hydrate.

According to Authority Nutrition, we don’t need to think about being thirsty. It’s a natural occurrence, however, they also mention that elderly people may need to make the effort to consciously think about drinking water – these mechanisms begin to diminish, as we grow older.

The benefits of water can do wonders for your health and mind. Subsequently, you’ll notice that all aspects of your life are enhanced. You can become more productive and get more work done by remaining increasingly focused. Additionally, you can cherish time with your friends and family by being in a consistently better mood.

H2O is Mother Nature’s natural resource, and it is available to us at all times. Start drinking more water to vastly improve your chances of living a happier, healthier, and lengthier life.

21 Benefits of Water To Health & Wellness

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