Importance of water in human body: Just how much is enough daily?

Water is an essential component of life. Maybe the saying “Water is Life” connects every time and is not as cliche as we used to see it.

Fun fact: ‘The human body can go for days without food but may not go for a day without water’.

There are people who go for days without food for reasons like fasting, lack of purchasing power or even health-related issues, but they still ensure to keep going with water.

In this article, I’m going to share more on the importance of water in our body system and the range of water to take as different individuals.

What’s more? We would also look at other alternatives to water and interestingly, how to spice up your drinking water game.

Let’s dive.

There is no fixed rule of the amount of water you should take as an individual. Instead, the amount of water you should drink depends solely on your activity level, health constraints, height and weight, gender, and other related factors.

Below are some general guidelines, according to the Institute of Medicine:

– It’s suggested that men drink 13 cups (about 3 litres) of water each day.

– Women are recommended to drink 9 cups (just over 2 litres) of water each day.

– Pregnant women should drink 10 cups of water daily, and breastfeeding women should drink 12 cups.

– Kids and teens should drink 6 to 8 cups of water a day. As mentioned earlier, all this depends on activity level, age, weight, etc.

Medical experts would not have been advocating for the need to drink water constantly without a reason(s). Below are some of the reasons it is highly recommended to take water regularly:

1. It helps create saliva

A major part of the saliva is water. Saliva also includes small amounts of electrolytes, mucus, and enzymes. The saliva is essential for breaking down solid food and keeping your mouth healthy.

Primarily, your body already produces enough saliva with regular fluid intake. However, your saliva production tends to reduce as a result of age or certain medical factors.

2. It regulates your body temperature

Staying hydrated is essential to maintaining your body temperature. Your body loses enough water through sweat during physical activity and in hot environments.

Your sweat keeps your body cool, but your body temperature will rise if you don’t refill the water you lose. Therefore, the more sweat you lose, the more water you are expected to refill.

3. It improves blood oxygen circulation

Water serves as a carriage to carry helpful nutrients and oxygen to your entire body. Reaching your daily water intake will improve your circulation and this will have a positive impact on your overall health.

4. It aids in digestion

Here is a question to answer: How do you feel when you eat without drinking water for a long time?
Another after-question is how then do you feel when you take water after eating?

As against what some believe, medical experts confirm drinking water before, during, and after a meal will help your body break down the food you eat more easily. This will help you digest food more effectively and get the most out of your meals.

Having understood the importance of water in the body, let’s take a run-through at alternatives to water. If the notion of having to drink lots of cups of water a day doesn’t appeal to you or you find it boring, don’t worry – fluids include fresh water and all other liquids (such as milk, coffee, tea, soup and juice) can serve as alternatives.

Essentially, fresh water is the best drink because it does not contain energy (kilojoules) and is best for hydrating the body. Water from the tap is also mostly free and generally available wherever you go.

However, in alternating for water, milk also stands out. It’s about 90% water and is an important fluid, especially for children. Just ensure to choose full-fat milk for children under 2 years old and low-fat and reduced-fat varieties for everyone else.

Tea can also be an important source of fluid. Tea can help you meet your daily fluid and is a source of antioxidants, which appear to protect against heart disease and cancer.

Perhaps, you prefer to get some of your fluids from fruit, be sure to eat whole pieces of fresh fruit instead of having fruit juice – you’ll still get the delicious fruity juice (fluids) but you’ll also benefit from the bonus fibre and nutrients while avoiding the extra sugar found in fruit juice.

Tips for drinking more water

– You can add a squeeze or slice of lemon or lime, or some strawberries or mint leaves to plain water to add variety.

– Keep a bottle or glass of water handy on your desk or in your bag.

Water is indeed life, and its importance in our body systems cannot be stretched. With its myriad of benefits, from regulating body temperature to aiding digestion, it’s essential to prioritize drinking enough water daily.

While there’s no one-size-fits-all approach to water intake, following the guidelines and considering individual factors can help you stay hydrated and healthy.

Don’t be afraid to spice up your drinking water game with fruits, lemon or mint leaves and other alternatives to keep your hydration journey exciting and sustainable. Remember, every sip counts, and your body will thank you for it.