Water, which makes up between 50 and 60 percent of your body, is so important that you would die without it in a matter of days, according to Duke University Department of Chemistry. Your body may be able to maintain some vital functions if you only consumed the water that's in your food, but you will reap greater benefits if you stay well-hydrated with water or water-rich fluids.
Better Overall Health
Water helps your body get rid of waste material through bowel movements, sweat and urine, according to the Centers for Disease Control and Prevention. If you couldn't excrete waste products you would eventually be poisoned by them and die. Being well-hydrated also improves your ability to fight illnesses because water is part of lymph fluid, a part of your immune system. You're also less likely to feel day-to-day malaise if you're hydrated since being dehydrated can cause symptoms such as headaches, back pain, muscle weakness, fatigue and dizziness.
Improved Body Temperature Regulation
Your body only functions properly within a narrow temperature range. A few degrees too high can cause brain damage or harm other vital organs. When you're in summer heat and raking your lawn, your body helps itself cool down by evaporating perspiration on your skin. However, you're at risk of overheating if you're not drinking enough fluids to sweat out. Bring a water bottle with you wherever you go and drink regularly to continue replenishing your body's water supply.
Increased Body Lubrication
Your body is full of structures that are susceptible to damage if they're not surrounded by fluid. When you're hydrated, your joints, spinal cord, eyes and brain are cushioned against shock by a layer of water, according to the University of Nebraska-Lincoln Extension website. Having extra lubrication in your body also improves your ability to eat and digest food because water is in your saliva and the mucous that helps move food through your digestive tract. Being well-hydrated also helps keep your skin moist and supple and reduces your risk of developing dry skin complications such as dermatitis, cracks and infection.
Improved Weight Maintenance
Drinking water or water-rich fluids on a regular basis can help you maintain a healthier weight or even lose weight. Drinking water instead of soda can quench your thirst without adding calories to your diet and may suppress or distract your appetite if you drink it when you experience a food craving. Water is also essential for weight loss because your body needs to flush out the byproducts of the fat it's breaking down.
Physical Efficiency
In addition to helping your body maintain a stable temperature, being well-hydrated -- ideally by drinking water every 15 minutes or so during sporting events -- helps keep your muscles strong and active. Water helps your body transport oxygen to your muscles, which means they are also more efficient during physical labor.
How Much to Drink
There is no specific daily requirement for the intake of fluids, according to the Nemours Foundation. You don't just get water by drinking water -- foods and other liquids also contain water and can help keep you hydrated. Oranges and melons are especially rich in water and will nourish your body. Although there's no set rule on minimum fluid intake, chances are you need to drink some water if your urine is dark yellow. Dark yellow urine indicates that your body is holding onto water for emergency purposes rather than using it freely for its necessary functions.
References
- Duke University: Importance of Water in the Diet
- MayoClinic.com: Dehydration
- University of Nebraska Lincoln: Water: The Nutrient
- Centers for Disease Control and Prevention: Water: Meeting Your Daily Fluid Needs
- KidsHealth from Nemours: Why Drinking Water is the Way to Go
- The Diet Channel: Top 4 Benefits of Drinking Water
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