Water is the body's most important nutrient. Fluid loss disrupts bodily function, so we need to replenish it daily. How much water do we need and why?
The European Food Safety Authority (EFSA) recommends that women drink approximately 1.6 liters of fluid daily, and men approximately 2 liters. These figures do not take into account individual characteristics and conditions. For example, physical activity in hot weather increases the body's need for water.
Feeling thirsty means your body is experiencing an acute fluid deficiency. Don't let yourself get to that point. It's best to drink water frequently and in small sips throughout the day.
Water is a simple substance. But for the taste, people have become accustomed to drinking tea, coffee, and sweet soda. While these drinks are certainly based on water, they also contain other ingredients, many of which impact health and increase fluid intake.
Unlike all other beverages, plain still water is a healthy and nutritious choice. You can drink it without worrying about extra calories, which can add bulk, or sugar, which can be harmful to your teeth.
Unfortunately, not everyone heeds these recommendations. A study of 30,000 people showed that less than 1% of Europeans drink eight glasses of fluid per day. Six out of ten respondents limit themselves to one glass of tap or bottled water, two to two glasses, and only one in ten reported drinking three glasses daily. Plain still water is a healthy and nutritious choice; it can be consumed without worrying about excess calories.
By doing this, people deprive themselves of important advantages.
1. Water helps you lose weight
The mechanism of action is very simple. About 20% of the body's fluid comes from food. Therefore, the hunger we feel is often caused not by a need for external energy, but by thirst.
Dehydration slows down many processes in the body, including fat cell metabolism. This reduces the effectiveness of any diet. Research shows that drinking 500 ml of water before each meal promotes weight loss by reducing the number of calories consumed with food.
2. Water smoothes wrinkles
Six weeks after the women began drinking 1.5 liters of water daily, the researchers found that one in five women saw a reduction in facial wrinkles. This effect occurred without the need for makeup or dietary changes.
3. Water cures headaches
We're all used to fighting headaches with pills. But plain water is just as effective in some cases. Headaches and dizziness are often caused by fatigue, which, in turn, can be a consequence of dehydration. Try replacing that “tried and true” pill with a glass of plain water. Water can smooth out wrinkles.
4. Water cleanses the skin
Many people notice that water cleanses their skin and helps fight acne. One of the mechanisms by which water works is by moisturizing dry skin and stimulating its natural processes. Furthermore, water flushes toxins and waste products from the body, which also promotes clear skin.
5. Water regulates digestion
To combat constipation, nutritionists recommend eating more plant fiber. However, without sufficient water, fiber is not as effective and can even have the opposite effect.
6. Water improves brain function
Our brain is approximately 85% water. Dehydration affects concentration and short-term memory. Mathematical abilities are particularly affected by dehydration.
7. Water keeps you alert
Water is the basis not only of the brain but also of other organs and tissues. It makes up 83% of blood and 75% of muscles. Even bones are 22% water. None of our organs can function effectively if the body lacks fluid. Fatigue and laziness are the hallmarks of dehydration.
8. Water makes the heart's work easier
Without enough water, blood thickens, making it harder for the heart to pump it through the arteries and veins. Increased strain can cause serious problems, especially if the heart is weakened.
Researchers found that drinking five glasses of water a day reduces the risk of heart attack by 41% compared to those who limit themselves to two glasses or less. Fatigue and laziness are companions of dehydration.