54 Evidence-Based Benefits of Drinking Water For Health
Do not take the water because the water turns a nutrient that has an important function for the human body. Besides, some studies show that the fulfillment of the water in the body can prevent the onset of various diseases. That certainly will make your life more healthy and comfortable. (Read: Health benefits of Drinking water first in the morning).
Fact About Water
Approximately, 80% of the our body consists of water. Brain and blood are two important organs that have the moisture content above 80% of water. The brain has contains 90% of water, and the blood is 95% of water.
Normally, we need two liters a day or 8 glasses a day. For smokers, 8 glasses must be increased by half. Water is needed to replace fluids out of the body through urine, respiration, secretion, and perspiration. It is advisable to consume 8-10 glasses of water each day so that your metabolism running well and normal.
Water is the main component of the human body. The fetus in the womb is composed of 100% water while the newborn is composed of 75% water. Meanwhile, the adults consist of 60% water and the elderly made up of 50% water. The water has much importance in the body which need to be considered because any slightest deficiency levels, then the body can experience a variety of health problems such as dehydration.
Specific Characteristic of Water
Water has special characteristics of that are not owned by other objects. The following characters from the water:
- Water is a chemical compound with chemical formula H2O, meaning one water molecule is composed of two hydrogen atoms covalently bonded to one oxygen atom.
- Water has the properties colorless, tasteless and odorless at standard conditions, ie at a pressure of 100 kPa (1 bar) and a temperature of 273.15 K (0 oC). This chemical substance is a solvent that is important because it can dissolve many other substances, such as salt, sugar, acid, gas and some types of organic compounds.
- Water has a freezing point at 0 ° C and a boiling point at 100 ° C, so about 0 ° C to 100 ° C is a suitable temperature for life.
- Water in liquid form. This is very beneficial for living beings, because, without this trait, the water contained in the living body tissue.
- Water has a slow temperature change. This trait is the cause of water as a store heat well so that living creatures avoid the strain of sudden changes in temperature.
- Water can dissolve many kinds of chemical compounds, so-called universal solvent. These properties allow the transport of nutrients that dissolve into.
Water intake cannot be replaced by other drinks. Because there is seven mineral needed by the body. Water is a mineral resource that is not produced by the body. Therefore, the required intake from outside to meet what body needs. Minerals, micro substances classified as the essential or very important substance to be met.
In the water, there are seven essential minerals that make water should be consumed by the body. Seventh minerals nutrition in the water are:
- Fluoride serves to keep the teeth from caries formation. Bone strength, he added, is also a role Fluoride.
- Sodium, Sodium helps maintain the body’s fluid balance. Not surprisingly, this type of mineral found in the usual infusion given to hydrate the body.
- Calcium and magnesium, which acts to maintain bone health, blood vessels, and muscle contraction.
- Act as co-enzymes, zinc important to keep the immune system and brain function.
- And silica, silica can maintain the integrity of the skin,”
Health Benefits of Water for Body
Drinking enough water not only because we feel thirsty, but we also should consider the use of this water in the our body. Here are the lists of why do we have to drink enough water: (Read: Health benefits of drinking water on empty stomach). The benefits of drinking water for health:
1. To Maintain the Balance of Body Fluids
With the water content in the body reaches 60%, its function is very important in the process of digestion, produce saliva, circulation, food absorption, transportation of nutrients the body, and maintain body temperature. If we lack of water, the thirst not only felt in the mouth but also in the brain. The water intake to the body can be obtained from water, juice, milk, tea, and coffee. In this case, alcoholic beverages is not counted because it causes dehydration of the body.
2. To Increase Energy of Muscle
If the muscle is pain and fatigue is a sign of body fluid balance. Therefore, drink plenty of water before and during exercise is recommended to replace the fluids lost due to being sweat.
3. To Control Calories
In recent years, the participants drank a lot of water to drink diet noncaloric as a way to lose weight. Foods that contain a lot of water tend to often be chewed and slowly absorbed by the body. This makes the stomach feel full. The food which include are fruits, vegetables, soups, grains, and nuts. To get further information, read: Foods and drinks calories table.
4. The Kidney Will Function Normally If the Water Balance in the Body is Enough
Garbage is the main body urea nitrogen, dissolved in water, then filtered by the kidneys and excreted in urine. The kidneys work very well if supported body fluids balanced. Enough water of body to produce a light-colored urine, no odor, and flows smoothly. For another material that can be used as the treatment of kidney health, read: Health benefits of plantain water.
5. The Body Fluid Balance to Maintain the Function of the Digestive Tract
Because the intestine so freely to grind food and absorb the juice, so the intake of water in the body should be enough. If less water, the colon absorbs fluids of impurities. This is the cause of constipation and bowel obstruction because it is too dry after the water is sucked back from the body. So, you should drink fresh water or you let the large intestine scraping water from feces candidates.
Not just a matter levels, the presence of water is essential for the body arguably paramount on the activities of the body. Many people who do not know water in addition to just eliminate thirsty also can cure various diseases in a simple way.
6. Beauty Care
When the body is deprived of water, the water content contained in the skin will be absorbed by the body. As a result, the skin becomes dry and wrinkled. The white water can actually moisturize the skin healthy. (You may read: Health benefits of drinking water for skin and overall health).
7. Streamlining Digestive System
By consuming water every day in sufficient quantities will facilitate the digestive system.
8. For Fertility
In order to increase the production of testosterone and estrogen, it can be done diligently taking cold shower. This will make the body feels fresh and fit. Bathing in cold water will make the production of cells contained in white blood increases. So that the body becomes more resistant to the virus. If the bath is done at the morning, the production of testosterone in men and estrogen in women will increase.
9. Water can Slow the Growth of Cancer-Causing Substances
The content contained in the white water is able to slow down the cancer-causing substances. Not only that, water also can prevent heart disease and kidney stones. Moreover, by drinking water, body will get more energy.
10. To Treat Stroke
It is known that benefits of drinking hot water are not only used to treat various skin diseases, but also effective for treating paralysis, including stroke. Therefore, the hot water can help strengthen back muscles and ligaments as well as expedite the respiratory system and circulatory system.
Effect of heat coming from the hot water causes the dilation of blood vessels, improve blood circulation and tissue oxygenation, thus preventing muscle stiffness. Magnesium, sulfate, chlorine, and hydrogen carbonate in hot water, help the dilation of blood vessels and improve blood circulation.
11. Makes the Body Leaner
If getting used to drink water, we’ll get used to provide space for the water in the stomach. The stomach is not completely filled with food. Drinking warm water before eating can be one method to reduce the intake of food to the stomach. This is what makes our body weight to be balanced and maintained. The water that we consume more quickly out through urine. Moreover, the water has a neutral content.
12. Water Used for Relaxation Effects
Soaking the feet in warm water by a mixture of salt can relieve fatigue in the legs. Water also brings negative ions which are good for the body. These ions do not only go through the water that we take when we showered, but it also can flow through the air in nature. So that, we could feel the freshness after having shower/bath. That’s one of the reason’s of why most people are happy to see the water and really enjoy their selves when they are at the beach, the mountains, and also lakes. It is because the negatives ions contained in the water and air can bring the freshness to our body. (Read also: Benefits of reflexology foot massage).
13. Body Fitter
Efficacy of water not only to cleanse the body but also as a substance that our bodies need. However, many people said that we might be able to survive in food shortages, but we cannot live in shortage of water than a few days. Moreover, water is also useful to cleanse the organs of toxins which left behind after we eat.
14. Balancing the Body
The amount of water in our bodies to experience deficiencies, organ function will also be decreased and more easily disturbed by viruses and bacteria. Even if the human body has a mechanism to maintain fluid balance, both incoming and outgoing, but the body cannot produce if we do not drink water.
Thirst on everyone is a normal mechanism for maintaining the body’s water intake. Water body needs about 8-10 glasses per day. Total water demand is already including the water intake from food and beverages. Additionally, water intake was also obtained from the tissue metabolism in the body.
The water discharged by our body through urine and sweat. Urine and sweat is the most widely absorbs water to dispose of. In one day, the amount of water released by the body through the urine of an average of about one liter per day.
Water which is wasted through sweating and respiratory tract usually reaches a maximum of one liter. Although this can be influenced by various factors, such as activities, jobs and ambient temperature.
US cardiologist, Dr. James M. Rippe states that if the body loses fluid as much as four per cent of the body will decrease to twenty-two percent. Imagine if your body loses fluids ten percent, we may feel very weak and lethargic. Then, drinking water should not be done only when we feel thirsty.
Unpredictable Uses of Water for Body
Here are more benefits of drinking water for health:
- Make the body so fit,
- water can prevent unpleasant body odor because it effectively cleanses toxins from the body.
- helps boost the immune system to fight the virus entry,
- prevents the body from fatigue and stress,
- make hair healthy, beautiful, and not dull,
- free facial acne and blemishes and look fresher,
- prevent wrinkles on the face, channeling nutrients the body needs to muscle and bone.
- As well as to cure diseases
More Use of Water for Healing Diseases
Some of healing process could take advantage of drinking enough water. Here are more benefits of drinking water for health:
- Sore Chief,
- Eye Disease,
- Less Blood Arthritis,
- brain inflammation,
- Kidney Stones,
- Red Eye,
- irregular menstruation,
- inflammation / pain joints,
- excess uric acid,
- inflammation of mucous membranes,
- Heart Disorders,
- Constipation Throat Piles,
- Breast Cancer,
- 70% all type of Cancer
- bleeding in the eye,
Signs of Water Shortage
In general, a sign of our bodies that lack fluids or dehydration characterized by thirst. In fact, thirst is not an indication of the body affected by dehydration. Many things indicate that our body dehydration. Here are 12 symptoms of dehydration and health tips to prevent dehydration so we could be more aware:
1. The Mouth Feels Dry and Tongue Becomes Swollen
Many people think that dry mouth and tongue swelling is a sign of heartburn or ulcers, but in apparently it is not a certainty. We may experience a dry mouth and swollen tongue due to a sign that the body is dehydrated. So the thing you need to do, immediately drink enough water. However, after we drink water but still felt dry mouth and swollentongue, there may be other factors that become the problem and you may consult with doctor.
2. Body Feels Too Hot or Sultry
One function of water is to maintain body temperature to keep it stable. When the body starts to heat the skin until it is sweaty, it means the body keeps the temperature to be stable. But, when you dehydrated, your body will feel hot but not sweating because sweat is mostly composed of water. Then, the thing you should do is drink water sufficiently.
3. Easily Tired and Lethargic Body
Body feels tired and lethargic may be due to dehydration. Chronic dehydration will make blood volume and blood pressure go down, so does with the supply of oxygen to the blood which is also decreased. Without the adequate supply of oxygen, then the muscles, organs and nerve function will work slowly so that people would become more tired.
4. Head Feels Light-Headed And Dizzy
For no apparent reason and then head feels dizzy, it could be the signs of dehydration. Because dehydration can also cause dizziness, fainting or feeling floating body which are occasionally occurred when we want to stand up from a sitting or sleeping. This also often happens when we wake up or in a vehicle.
5. Easy Sleepy
(Read: The causes of sleepy in the morning). Adult is recommended to take 6-8 hours to sleep. If you had enough sleep but still felt sleepy, it could be due to dehydration.
6. Dry Eyes
Dry eye making vision becomes less sharp. One of the factors that make dry eye was reduced to tears. Since the function of tears is to provide lubrication to the eye. If the body is less fluid (dehydration), it can create a tear production ceases so that the eyes become dry and sore.
7. The Skin Becomes Less Elastic and Easily Hurt
Drinking enough water can help improve our overall health, completely healthy impact also flows to the skin.
Shortage of drinking water can cause the skin to become less elastic and easily hurt. You can try an experiment on your skin to determine whether the skin lack of water by pinching your skin. If the skin is easily hurt, it means you are lack of drinking water.
If your skin does not feel too sore skin and immediately returned to forms before you pinch, it means you are not lack of water. Because if the skin lacks water, our skin will get hurt easily and less elastic.
Water also can be used for therapy, especially to the face. To do that, use water towel or soft cloth and prepare warm water and cold water in each container. Then, dip a towel in water and rubbed on the skin alternately hot and cold. Do not forget to do routinely and regularly!
8. Yellowish Urine or Even Reddish
The most easily recognized sign of dehydration is the color of urine to yellow, thick and very pungent smell. This is because when dehydrated, the kidneys will conserve water or stop production of urine. As a result, the urine will be darker colored, dark yellow, and foul-smelling. In more severe conditions, the color of urine becomes reddish.
9. Constipation or Difficult Bowel Movements
In addition because of the lack of food fiber, constipation is also strongly influenced by the water shortage. This is because the water discharge gets into the material lubricants for the intestines and associated organs during defecation.
10. Frequent Heart Palpitations
Healthy and normal heart rhythm with the medium. Because more than 75% of the heart is the water, so the water for heart function is very vital. If there is a decrease in blood flow and changes in electrolyte levels due to dehydration, a usual heart would palpitate.
11. Muscle Cramps or Muscle Spasms Easy
One function of water is to maintain blood flow to be stable. When the body is dehydrated, the flow will be disrupted, causing muscle cramps easy. If you are chronically dehydrated, then there is an imbalance of electrolytes can cause muscle cramps or spasms continuous. This condition occurs after the completion of the exercise.
12. Concentrations Decreased
If you have difficulty concentrating, it could be because the brain is deprived of oxygen. Oxygen is supplied to the brain via the blood when dehydrated, blood flow becomes less smooth so that the supply of oxygen is decreased and causes the concentration difficulties.
Those are some factors or an indication of the body affected by dehydration that I have outlined of health tips article. If you are dehydrated, immediately drink as much water as possible.
Prof. Hardiansyah adding water shortages 1% of body weight is called dehydration. This condition causes the body electrolyte imbalance characterized by dizziness, fatigue, decreased physical and cognitive abilities as well as health problems. While dehydration at a rate of 2 percent drop in body fluids that occurs due to hot weather and exercise can lower concentration, memory instantaneous (short-term memory) and visual capture power moves (visual tracking motors).
A study in Indonesia conducted by The Indonesian Regional Hydration Study on hydration status in adolescents and adults in two different ecological regions show the results as much as 46.1 percent of adolescents and adult subjects dehydrated. Obtained dehydration is more common in this age group (15-18 years) of 49.5 percent compared to the adult age group (25-55 years), which is only about 42.5 percent.
These results reveal one of the causes of dehydration problem is the lack of public knowledge regarded drinking water, including water function, signs of dehydration and the consequences caused by dehydration. Because of the volume and low water flow will increase the growth of bacteria in the urinary tract above and below.
Therefore, do not resist the urge to urinate and consume plenty of water is a good combination to prevent urinary tract infections. Dr. Parlindungan add to the elderly (over 65 years) are vulnerable to high water intake, it is easy because of the occurrence of hyponatremia (low blood atrium levels). Therefore, the older people should consume as much as 1.5 liters of water.
Water consumption 2-3 liters per day and no more than 1.5 liters for the elderly plus do not ever resist the urge to urinate is highly recommended to prevent stones and urinary tract infections and other health problems.
Drinking water is good for human health, but be careful, it can also cause harm if taken in excess. Here the impact of excessive consumption of water.
The Water Needs Of Each Body Are Different
We know that there are many benefits of drinking water for health, but let’s check out the recommendation intake of water for everyone:
The Following Requirements
Institute of Medicine revealed that water intake needs of adult males between 3 liters, equivalent to 13 cups (cups), while for adult women between the 2.2-liter is equivalent to 9 cups (cups) per day.
But this is not the benchmark for sure because it actually needs water on the human body is different, it is distinguished on several levels:
- Activity Day
Everyone has events and activities that are not the same. The sportsmen will be a lot of sweat and thirsty quickly, so sometimes the number of liters of water they drink may be more to those with the activity of sitting in a chair or office. Similarly, those who work or labor, they are more vulnerable and need lots of water to drink every day.
- Climatology Shelter
Climatic factors also greatly affect the need for water intake in the human body. For example, people who live in hot climates, it would be faster to feel thirsty and drink plenty of water than those who live in cold climates.
- Body Condition
Besides to these two factors, factors body condition can also affect the needs of drinking water intake on the human body. People who are sick are sometimes more in need of drinking water, compared with healthy people. It is intended to replace the fluid that comes out more than a healthy person.
- Other Factors
In addition to the three above, of course, there are other factors that may predispose a person to drink more water, or in need of drinking water. Pregnant and lactating mothers are also sometimes a lot of need. Because pregnant and lactating mothers more remove fluid from his body. There was also the age factor, the factor of food intake and other factors which would allow it to require the intake of water.
The Impacts of Too Much Drinking Water
Actually, what happens to our bodies when we drink water in excessive amounts ? Any excess is not good, not even the water. There are four main things that happen to our bodies when we consume too much water at one time, namely:
- Increase the Total Volume of Blood
Consume more water than the amount needed our bodies will increase the total blood volume. The increasing volume of blood in a closed system of blood vessels that would make the work of the heart and blood vessels will increase, along with increasing pressure on the system of blood vessels that covered it.
- Forcing the kidneys to work extra
The amount of water is too much enters the body will also increase the work of kidneys than it should be. The word of kidneys in filtering any fluids into the body is in contrast to the water pipes, where the more water flow in pipe, then the pipe will be getting cleaner . But in the kidneys, instead of getting cleaner, the workload of the kidneys will increase because the amount of water that must be filtered through the glomerulus.
The glomerulus can be damaged as a result of working extra hard to filter the amount of fluid that should not. The filtration system of the kidneys also have to retain the amount of water (in the body) at a safe level, which is needed by the body. Excess fluid as a result of the amount of water consumption should also be removed from the body by this filtration system.
- Cause Hyponathermia
In addition to the above two things, excessive drinking water can lead to the emergence of the so-called hyponatremia fatal circumstances. Hyponatremia is a state where salt levels in the blood (in this case sodium), is lower than it should be.
Normally, the concentration of sodium in our blood ranged from 135 to 145 millimoles per liter. But in the circumstances hyponatraemia, the salt concentration in the blood is less than 135 millimoles per liter. The worst condition of hyponatraemia can lead to water intoxication, whose symptoms include headache, vomiting, nausea, fatigue, frequent urination (urination) as well as mental disorientation.
Hyponatraemia circumstances caused by the increased amount of water in the blood vessels will make the kidneys cannot excrete excess water quickly. As a result, the excess water will get into the cells of our body and cells of the body that receives the excess water are going to swell. The swollen cells in body would be difficult to return to normal because of the water intake into the body is too much.
However, it is different from brain cells. Brain cells are trapped in a hard skull, so it does not have sufficient room to expand when it receives the excess water. If excess water to enter the cells of the brain and brain cell is swollen (like the cells of the body), then what happened next certainly was a disaster. The body will experience seizures, coma, the respiratory system stops, the brain stem herniation and eventually lead to death.
- Cause water intoxication in infants
Water intoxication that can lead to water intoxication aliases, especially if consumed by infants aged under six months. A doctor from the Children’s Center at Johns Hopkins, Baltimore, Dr. Jennifer Anders explains, the instinctively baby has had intact thirst reflex or a desire to drink, while the more fluid should be consumed at that age is breast milk (ASI) or formula.
If they are forced to consume water, while the kidneys are still immature, then the water will make their bodies release sodium along with excess water. Well, the loss of sodium can affect brain activity.
As a result, there will be symptoms of water intoxication among others looked through behavioral drowsiness, irritability, and other psychiatric problems. In addition, low body temperature, facial swelling or enlarged, and convulsions. The early symptoms of these conditions are not obvious because the seizures can be the first clue to the parents. If these children immediately get medical care, the seizures will probably not bring remain effects. (Read also: Side effects of less drinking water).
Correct Ways of Drinking Water
There are many rumors about how much water we need to consume in a day. Somone states one liter, two liters, eight glasses and others. It is actually how the amount of water we need in a day? The following recommendations are right about the amount of water in a day:
- Drink enough water not exessive. It means, we should drink not too little and not too much water.
- It is recommended that we should consume water only when we feel hungry and thirsty. So, for example, someone has a weight weighing 50 kg, then the drinking water consumption is allowed for such people is no more than 1.5 liters per day.
This recommendation becomes very logical because a person has more body weight certainly influenced also by the amount of water that needs to be drunk per day. People who are obese (greater weight) certainly needs water in greater numbers, when compared to thin people.
- The advice to consume as much as two liters of water per day, it does not mean all the water needs that our body needs must come from water. The recommended two liters it not just from water, but could also include foods that contain lots of water or other drinks e.g soup, milk, juice, or other types of foods and beverages that contain water.
- Rules applicable to drink two liters per day for healthy people.
- Drink water gradually, not all at once at one time. For example, drinking water one cup of water after waking up, then proceed to one cup before and after breakfast, one cup before and after lunch, a cup before and after dinner, and one cup again before bedtime.
But there are still many people are misguided about this suggestion drinking water. Because they want to fulfill the water needs of the body, they usually drink water in large quantities at once. The impact of drinking too much water at once will be discussed below:
- Supplies of water per day for each person is different, it is depend on conditions. Such as physical weather, activity, weight, diet, sex, and health conditions. For that, take sufficiently tailored to the needs and conditions of each. Drink when you feel thirsty, because thirst are the best indicators to know when our bodies need a drink.
- In addition to thirst, you can also determine the adequacy of the amount of fluid to the body through the color of urine (pee). When urine is bright yellow and much, it means the body fluid needs quite well and have been fullfilled. Whereas, if the color of urine becomes darker (dark yellow / orange) and not much, it means that the body’s fluid needs are still unfullfilled.
To find out drinking water volume, you should refer to the Indonesian Minister of Health Regulation No. 416 / MEN.KES / PER / IX / 1990 about Terms and Water Quality Monitoring.
However, water is an element that is very significant for the life of living creatures, such as animal, plant, and human. All require water to aid metabolism that exists within the body because three-quarters of our body are water. So we can imagine how difficult if there is no water in the world.
The body may not be able to work without any water supply. God has created the water with a variety of form and content, we only need to use it. So, let’s select the water is good for our health. Given the importance of water for the body. Moreover, choose a water well and in accordance with the provisions recommended in order to get clean water that will be determining the quality of our health.
The following categories of water that is allowed to be used as drinking water according to the Minister of Health Regulation No. 416 / MEN.KES / PER / IX / 1990 about Terms and Water Quality Monitoring. In this regulation, Ministry of Health has established the criterion of water that can be consumed and how to observe it. Not all bottled water has the same content, nor is the water that comes from nature, which we immediately took also did not have health value. The following terms of water that can be consumed:
- mg = miligram
- ml = mililiter
- L = liter
- Bq = Bequerel
- NTU = Nephelometrik Turbidity Units
- TCU = True Colour Units
|No||Parameters||Symbol||Max Allowed Level||Information|
|2||Total solids||mg / L||1.000||-|
|No||Parameters||Symbol||Max Allowed Level||Information|
|1||Aldrin and Dieldrin [td]||mg/L||0,0007||-|
|3||Benzo (a) pyrene[td]||mg/L||0,00001||-|
|4||Chlordane (total isomer)[td]||mg/L||0,0003||-|
|11||Heptachlor and heptaclor epoxide [td]||mg/L||0,003||-|
|13||Gamma-HCH (Lindane) [td]||mg/L||0,004||-|
|18||Organic substances (KMnO4) [td]||10|
|No||Parameters||Symbol||Max Allowed Level||Information|
|13||Nitrate, as N [td]||mg/L||10||-|
|14||Nitrite, as N [td]||mg/L||1,0||-|
|16||selenium [td]||6,5 – 8,5||Min – Max|
|21||Sulfide (as H2S) [td]||mg/L||0,05||-|
Thus, there are many health benefits of drinking water for our body. Also, there are many side effects if we don’t drink mineral in recommendation. So, Stay Healthy!