Water is a fundamental element of life, an essential fluid that makes up about 55% to 78% of our body, depending on age, sex, and physique. It is present in every cell, tissue, and organ, participating in almost all bodily functions. Imagine your body as a complex machine, and water as the oil that enables all parts to run smoothly. Without enough water, that machine starts to creak and break down. Although we are all aware of its importance, we often forget to drink enough water throughout the day.

Why is water so important?

  • Hydration: The Key to Optimal Functioning

Hydration is the process of maintaining fluid balance in the body. Water is the primary medium for transporting nutrients to cells and simultaneously removing metabolic waste products. It plays a crucial role in the function of saliva and mucus, which help us digest food and maintain moisture in the mouth, nose, and eyes. Additionally, water regulates body temperature, lubricates joints, and protects organs and tissues, and helps energize muscles. Cartilage, located in the joints and spinal discs, contains about 80 percent water. Upon dehydration, even mild, we experience fatigue, headaches, reduced concentration, and digestive problems. Cells that do not have proper fluid balance lose electrolytes, which can result in muscle fatigue. Furthermore, if the body is dehydrated, the airways are restricted by the body in an attempt to reduce water loss, which can further exacerbate asthma and allergies. Long-term dehydration can lead to more serious health problems such as kidney stones, urinary tract infections, and heart problems, and reduce the ability to absorb water in the joints, leading to joint pain.

  • Water as a Cleanser of the Organism

Water is crucial for detoxifying the body. The kidneys use water to filter waste products from the blood and produce urine. Adequate hydration results in light, odorless urine, while insufficient fluid intake leads to darker and more concentrated urine due to water reabsorption in the kidneys. Chronic dehydration, especially in warmer climates and with increased calcium intake relative to magnesium, significantly increases the risk of kidney stones. Water also helps eliminate toxins through sweat. Sweating is a natural body cooling mechanism, but also a way to eliminate harmful substances. Sufficient water intake ensures proper kidney function and effective body cleansing.

  • Water for Healthy Digestion and Radiant Skin

Hydration, or water intake, is crucial for maintaining the balance of bodily fluids, considering that the human body contains between 55% and 78% water. Without bodily fluids, our body could not function properly. They are essential for absorbing nutrients, blood circulation, saliva production, maintaining body temperature, and proper digestion. Water helps break down food, absorb and transport nutrients, and soften stools, thereby preventing constipation. Additionally, water is important for skin health. Hydrated skin is more elastic, softer, and resistant to wrinkles. Water helps maintain the skin’s natural barrier and prevents dryness and irritation.

  • Water for a Clear Mind and Good Mood

Blood is a liquid connective tissue consisting of over 90% water, and its primary function is to transport oxygen to all cells in the body, including the brain, spinal cord, and other sensitive tissues. The brain is made up of about 80% water, so it’s no wonder that dehydration affects cognitive functions. Even mild dehydration can cause fatigue, headaches, reduced concentration, memory problems, and mood swings. Sufficient water intake ensures optimal brain function, improves concentration and memory, and contributes to a better mood.

How Much Water Should We Drink?

The general recommendation is to drink eight glasses of water a day, but the actual water needs vary depending on a number of factors:

  • Age: Children and older adults have higher water needs.
  • Gender: Men generally need more water than women.
  • Physical activity: Intense physical activity increases the need for water.
  • Climatic conditions: Hot and humid weather increases fluid loss through sweating.
  • Health condition: Certain health conditions, such as diabetes or kidney disease, can affect water needs.

The brain, communicating with the kidneys through the posterior pituitary gland, dictates how much water should be excreted as urine and how much should be retained as reserve. The best way to assess if you are sufficiently hydrated is to monitor the color of your urine. Light yellow urine indicates good hydration, while darker urine signals the need for increased water intake.

Tips for Increasing Water Intake

  • Always have a water bottle on hand: Carry a water bottle with you wherever you go and consume regularly throughout the day.
  • Drink water before, during, and after physical activity: Replenish fluid loss from sweating.
  • Eat fruits and vegetables rich in water: Watermelon, cucumbers, oranges, and strawberries are excellent sources of hydration.
  • Add flavor to water: If plain water is boring to you, add slices of lemon, lime, cucumber, or mint.
  • Drink water before you feel thirsty: Thirst is already a sign of dehydration.
  • Set reminders: Use apps or alarms on your phone to remind yourself to drink water.

Water is indispensable for life and health. Sufficient water intake ensures optimal body functioning, improves physical and mental performance, and contributes to overall well-being. Therefore, the next time you reach for a drink, remember that water is the best choice for your body and mind. Make water your daily habit and enjoy the benefits it provides!