glass of water

Health Benefits of Drinking Water



Water is life. Up to 60% of our body is made up of water. It’s such a vital aspect of our lives but one we tend to overlook. So here are six reasons why you should be drinking more water.

Hydration and Physical performance – It’s important to keep hydrated at all times. Anyone can easily get dehydrated just doing day-to-day activities and not getting enough water.

Healthline notes that just losing 2% of your body’s water brings noticeable and undesirable changes. Dehydration symptoms include fatigue, rapid breathing, fainting, dark-colored urine, increased body heat, cramping, and other symptoms. Prevent dehydration and all those undesirable symptoms by keeping hydrated.

While the “drinking eight glasses of water per day” thing is a myth (often misquoted from the 1945 Food and Nutrition Board recommendation), it’s still a good idea to drink around 1.5 to 2 liters per day. The great thing is it doesn’t have to be just pure water. Many fruits and vegetables contain water. Cucumbers and iceberg lettuce contain more than 90% water. Juices, coffee and other drinks contain water. The trick is to choose smartly. Now, if you don’t want to go with plain water, go with a juice or drink that’s got loads of nutritional payoff in the form of vitamins, minerals and fewer calories like Simply Slender. Each 8 ounce glass of Simply Slender has 50 calories and is rich with Vitamins A, C, D, E, and B-complex (B1, B2, B3, B6, and B12) as well as Calcium.

Water helps with weight loss – In a 2016 study published in the Journal of Human Nutrition and Dietetics, researchers looked into the daily habits of 18,311 adults and found that those who drank more water consumed fewer calories and nutrient-poor foods. The researchers also found that simply increasing your water consumption one to three cups of water per day “decreased calorie intake by 68 to 205 calories a day”. While those numbers may be small but overtime they add up to contribute to significant weight loss.

Drinking water may help prevent recurrence of kidney stones – The National Kidney Foundation estimates that more than half a million people go to the ER for kidney stone problems every year. Men are more at risk to developing them than women do.

Kidney stones form when urine becomes concentrated and forms a crystalize structure. Smaller stones can be asymptomatic and most of these are discovered during abdominal ultrasound or CT scans for unrelated illnesses.

People who are diagnosed with kidney stones, especially if they have smaller crystals, are often told by their doctors to “drink more water” and then come back after a few months for follow up. Larger stones often cause severe pain that radiate to the lower back and groin. You may have pain during urination or have pink or brown colored urine. Larger stones may need other procedures and medication to break them down.

Can water prevent kidney stones? The studies are limited and a little murky whether water helps prevent kidney stones. However, certain studies were able to conclude that increased water intake and increased urine output reduced the risk of kidney stone recurrence. And for patients, this is important because the 5-year recurrence rate is around 35% to 50% according to the U.S. Department of Health & Human Services.

Water helps reduce the risk of recurring UTIs - Urinary tract infections (UTI) are common. In fact, a study from the National Center for Health Statistics of infections noted that UTIs were second only to pneumonia as the most common illness treated in American emergency rooms.

The American Urological Association and the NIH estimates that the lifetime risk of women developing UTIs is 40% to 50%. A woman’s risk for UTI recurrence is further increased after the initial bout. Pregnant women have a higher risk and are more at risk for serious. If a UTI is untreated, the infection could spread to the bladder, to one or both kidneys and damage the kidney/s.

Many people use cranberry juice as a way to prevent UTIs. The science that proves their effectiveness is limited and inconsistent. But water – plain water could be enough to help prevent the recurrence of UTIs.

A study that was presented at the 2017 IDWeek showed that increased water intake by 1.5 liters was an effective “antimicrobial-sparing preventive strategy” and reduced recurrent uncomplicated bladder infections by 48%.

Increased water intake helps constipation – Constipation may be caused by a few other factors like medication, low dietary fiber intake, poor diet and other factors but the main culprit that a 2010 review pointed to was “Inadequate fluid consumption”. The review also noted that low fluid intake was a predictor for “increased levels of acute constipation”.

If the problem stems from low fiber intake, you can always remedy this by increasing your fiber intake from fruits and vegetables or with Simply Slender Full Caps. Simply Slender Full Caps is made with natural Glucomannan, a dietary fiber derived from the Konjac root. Drink Full Caps with lots of water to keep regular.

Water and Cognitive performance – We already mentioned a few physical symptoms of dehydration like cramping or fatigue but the lack of water also causes a myriad of cognitive symptoms. Just a mild case of dehydration causes changes in alertness, concentration and short-term memory. Dehydrated patients often report symptoms of dizziness, confusion, headaches and lightheadedness.

In fact, a lot of the unpleasant symptoms of a hangover – headaches, dizziness and mood disturbances - are caused by dehydration. Alcohol causes the body to produce more urine; dehydrating you in the process. So the next time you drink, take it slow and take sips of water in between. It might not prevent a hangover but might just lessen the intensity. There you have it – six health benefits to drinking water. So let’s raise our glasses, tumblers or mugs and cheer with a big gulp of H2O.

References

“The water in you.” - USGS, December 2, 2016
“7 Science-Based Health Benefits of Drinking Enough Water.”- Healthline, June 4, 2017
“How Much Water Should You Drink Per Day?” - Healthline, August 18, 2016
“The big benefits of plain water.” - Harvard, May 13, 2016
“19 Foods That Will Quench Your Thirst.” - Rodale's Organic Life, 30 March 30, 2015
“No, You Do Not Have to Drink 8 Glasses of Water a Day.” - The New York Times, August 24, 2015
“Recurrent Nephrolithiasis in Adults: A Comparative Effectiveness Review of Preventive Medical Strategies.” - Effective Health Care Program, June 15, 2011
“Water for preventing urinary stones.” - Cochrane Library, June 13. 2012
“Kidney stones.” - Mayo Clinic, October 31, 2017
“UTI Pictures: Bladder Infection Symptoms, Causes, Home Remedies, and More.” - WebMD, April 6, 2017
“To Reduce Risk Of Recurring Bladder Infection, Try Drinking More Water.” - NPR, October 20, 2017
“How many women are affected or at risk for UTIs & UI?” - Eunice Kennedy Shriver National Institute of Child Health and Human Development
“Prevention of Recurrent Acute Uncomplicated Cystitis by Increasing Daily Water in Premenopausal Women : A Prospective Randomized Controlled Study.” - IDSA, October 7, 2017
“Water, Hydration and Health.” - U.S. National Library of Medicine, August 1, 2011
“Hangovers.” - Mayo Clinic, December 16, 2017