Water is a liquid substance consisting of hydrogen and oxygen molecules and is a substance that is very much needed by the body. Water is also good for the detoxification process or the release of toxins in the body so that water is believed to be an antioxidant.
The main function of water is to quench thirst and prevent dehydration. In a day, the water that must be consumed is at least eight glasses.
How Much Water Should You Drink in a Day?
Paying attention to the amount of water you drink each day is important for optimal health. Most people drink when they feel thirsty, which helps regulate their daily water intake.
The recommended daily water intake that needs to be met is:
- About 15.5 cups (3.7 liters) for men.
- About 11.5 cups (2.7 liters) for women.
This includes fluids from water, other drinks, and food. About 20 percent of daily fluid intake usually comes from food and the rest from drinks, especially water.
You should increase your water intake if you exercise or live in a hotter area to avoid dehydration.
Another way to assess hydration is by looking at thirst and urine color.
Feeling thirsty is a sign that the body is lacking fluids.
Dark or dark yellow urine is also a sign of dehydration.
So, if you find these signs, immediately drink water to hydrate your body.
Benefits of Drinking Water
There are many benefits that can be obtained from drinking water every day, namely:
1. Prevent dehydration
Dehydration is a condition where the body lacks water. This can interfere with body functions and cause serious complications, such as kidney failure, seizures, and brain swelling.
2. Helps saliva production
Saliva contains small amounts of electrolytes, mucus, and enzymes. It is essential for breaking down solid foods and maintaining oral health. The body produces enough saliva with regular fluid intake.
3. Regulate body temperature
The body loses water through sweat during physical activity and in hot environments. Sweat keeps the body cool, but body temperature will rise if the lost water is not replaced.
4. Facilitates digestion
Drinking water before, during, and after meals will help your body break down food more easily. This will help you digest food more effectively and get the most out of your food.
5. Helps nutrient absorption
In addition to helping break down food, drinking water also helps dissolve vitamins, minerals, and other nutrients from food. In addition, water can also help deliver these vitamin components throughout the body for use.
6. Increase blood oxygen circulation
Water can carry beneficial nutrients and oxygen throughout the body. Drinking enough water every day will improve circulation and have a positive impact on overall health.
7. Helps cognitive function
Proper hydration is key to staying in peak cognitive shape. Not drinking enough water can negatively impact focus, alertness, and short-term memory.
8. Keeps skin healthy and bright
Adequate water intake will help keep your skin hydrated and increase collagen production. However, water intake alone is not enough to reduce the effects of aging. This process is also related to genes and overall sun protection.
Impact If the Body Does Not Get Enough Water Intake
Perhaps there are still many people who do not pay attention to the adequacy of their daily water intake.
Lack of drinking water intake does not just cause dehydration.
However, you can also feel the following impacts of a lack of drinking water intake:
1. Lack of energy
When you are dehydrated, you may feel that your body’s energy levels drop drastically.
Because water can help keep the mind alert and grow in balance.
If you don’t drink enough water during the day, your energy levels will drop further in the afternoon.
As a result, the body may feel too tired to continue work or other activities.
2. Brain fog
Brain fog or mental fog can occur if the body lacks water intake.
You need to know that the brain needs water because it consists of around 73 percent water.
Meanwhile, drinking water keeps your mind sharp, even in the long term.
According to a 2019 review from Nutrients, dehydration negatively impacts working memory.
Working memory allows the brain to temporarily remember information, so you can work without losing information about what you are doing.
If your brain feels foggy and you often daydream, drink water to overcome it.
3. Increased risk of stroke
According to a 2020 study in the Journal of Clinical Neuroscience, dehydration can increase your risk of stroke and prolong your recovery time, if you’ve ever had one.
Therefore, to keep your cardiovascular system in top condition, pay attention to how much you drink.
If you see dark yellow urine or feel like you are going to faint, immediately drink water.
4. Mood swings
Who would have thought that dehydration could make your mood worse?
According to a 2019 review in Nutrients, emotions like anger, hostility, confusion, depression, and tension are all increased when you’re dehydrated.
So, if you ever find yourself feeling sad or irritable, immediately drink a glass of water and take some time to breathe and hydrate.
5. Overeating
Sometimes people mistake thirst for hunger. Before eating, try drinking some water and see if that helps you distinguish what your body really needs.
If you are still hungry after drinking, then eat. It is important to listen to your body’s signals and fill it with what it needs.
6. Metabolism becomes slower
Water is needed for every function in the body. So when you are dehydrated, your metabolism naturally slows down and your energy levels drop.
Staying well hydrated can give your body what it needs to function, so you can feel your best.
7. Headache
As mentioned before, the brain needs water. If the brain lacks water, it can cause headaches and fatigue.
So, before taking medicine, try drinking water first and rest. Usually, headaches can go away without the need for medicine.
8. Skin damage
Just like the brain, skin also needs water to stay healthy and look hydrated.
According to a review in Nutrients, people who drink the most water have skin that is more elastic and less dry and rough. Not drinking enough water can actually increase the effects of aging.
If water requirements are not met, collagen can break down, causing fine lines and wrinkles.
That is why people need moisturizing and hydrating products in their skincare.
One of them is to supplement water intake so that the skin looks smooth and supple.
9. Easily tired when exercising
When you sweat, your body loses electrolytes and water. So it’s important to drink before, during, and after exercise to replenish lost water reserves.
10. Weight gain
Long-term lack of water intake can increase the risk of various chronic diseases.
For example, diabetes, heart disease, and other diseases are related to excess weight.
Drinking enough water can help you lose weight.
Especially if you drink it as a substitute for sugary drinks or other high-calorie beverages.
Water has filling properties, so it can help reduce hunger between meals and snacks.
However, you should not use water as a substitute for food.
Best Time to Drink Water
Here are the best times to drink water that are rarely known:
- When you think you are hungry. Often people mistake thirst for hunger. Before you actually eat, try drinking a glass of water to find out what your body really needs.
- When you wake up. Morning when you wake up is one of the best times to drink water, because the body has been “fasting” overnight. The first glass of water in the morning can increase antioxidant phytonutrients, vitamin C, and potassium.
- When sweating. The body sweats to get rid of heat. Therefore, you should cool yourself by drinking lots of water.
- Before, during, and after exercise. The body needs plenty of water to replace what is lost through sweat.
- When you’re sick. Hydration is key to healing when you’re sick.
- During menstruation. You can relieve premenstrual and menstrual discomfort by drinking plenty of water.
- Before eating. Drinking water before eating can help you lose weight.
Given the importance of drinking water every day, make sure your needs are met. If you experience symptoms of dehydration, immediately increase your water consumption.