10 Essential Benefits of Drinking Water Regularly

Onsurity Editorial
January 7, 2025
10 min read

Share
1080

Table of Contents

Water is considered the elixir of life, and rightly so—it is a component of a thriving, balanced life and the foundation of all biological processes, making it essential to our survival. 60% of the human body consists of water, which maintains cellular function, regulates body temperature, and aids digestion.

Thus, drinking enough water daily is associated with many perks, including better physical performance, intellectual abilities, healthier skin, and weight management. It is beneficial for kidneys by rinsing out toxins and even supports emotional comfort by releasing fatigue and improving mood.

This blog will help you understand how water can transform the human body and mind along with some practical tips to include healthy hydration habits into one’s lifestyle.

Why is Water Important for the Human Body?

To appreciate the importance of drinking water, one has to understand the science behind water and the human body.

As mentioned previously, water makes up 60% of the human body. This means that more than half of you is water. Moreover, the distribution of water in the human body also varies depending on the organ.

For example, the brain and the heart are 73% water, the lungs are 83% water, the skin contains 64% water, the muscles are 79% water, and even the bones are 31% water!

In short, water is essential for our survival. It supports the human body’s physiological balance and key bodily processes like:

Cellular function: Water supports the cell structure, facilitates nutrient exchange, and supports processes like energy production and protein synthesis.

Oxygen transportation: About 70% of RBC volume is water. Oxygen dissolves in this RBC water and is transported to the entire body through the bloodstream.

Temperature regulation: Respiration and sweating rely on water to maintain body temperatures, especially when you’re in hot climates or performing an intense activity.

Waste removal: The kidneys need water to filter toxins and other waste products from the bloodstream, ensuring organ health and preventing toxic waste.

Joint lubrication: Synovial fluid, which lubricates and protects joints, is primarily composed of water. Staying hydrated ensures sufficient joint cushioning.

Water is more than just a drink; it is the element for survival. Without adequate hydration, all key functions will slow down, causing fatigue, loss of focus, and other health complications.

Also read: 10 Benefits of Running in the Morning

Health Benefits of Drinking Water

Now that you broadly understand the importance of water in the body let’s look at the benefits of drinking enough water every day:

1. Improves Brain Functioning

Since nearly three-quarters of the brain is water, the organ is highly sensitive to hydration. Even slight dehydration, to the extent of losing 1-2% of your water content, will affect your cognitive functions like memory, focus, and decision-making negatively.

Hydration is also linked to mood regulation. Drinking a sufficient amount of water reduces fatigue, irritability, and even anxiety! Studies have discovered that staying hydrated while performing mentally demanding tasks results in higher accuracy and reaction times.

So, drink water if you want mental clarity, emotional stability, and live up to your cognitive potential.

2. Supports Temperature Regulation

Water is a part of the body’s natural cooling system. Bodily functions like sweating and respiration help dissipate heat and maintain a stable body temperature.

Staying hydrated maintains this balance as your body cools down quickly in hot weather or during intense physical activity. On the other hand, not drinking enough water can upset temperature regulation and put you at risk of overheating and conditions like heat exhaustion or heat strokes!

Also read: 10 Best Health and Fitness Apps in India

3. Boosts Physical Performance

We’ve seen how water helps regulate temperature when you perform physically demanding tasks. Bodily functions like sweating prevent your body from overheating when you exercise or participate in strenuous activities. But there’s more to it.

Water also maintains electrolyte balance. Losing water through sweating also causes you to lose vital minerals like sodium and potassium. This can lead to fatigue, muscle cramps, and reduced performance.

Additionally, water helps with oxygen delivery to muscles, which improves endurance and strength. Some studies even claim that proper hydration can improve your physical performance by an impressive 20%!

4. Boosts Physical Performance

Water is a natural cleansing agent that helps flush out waste products and toxins from the body. It does so by supporting the functioning of the kidneys, which are responsible for filtering waste from the bloodstream.

When you are hydrated, the kidneys can efficiently filter the toxins or excess fluid and flush out these waste products through urine. Similarly, your sweat glands remove waste and other toxins through sweat. Not drinking enough water can hamper this detoxification process and result in dangerous buildup.

5. Maintains Digestive and Bowel Health

Water is crucial for a well-functioning digestive system. It helps with breaking down food, absorbing nutrients, and eliminating waste. Without proper hydration, the digestive process will slow down and cause gastrointestinal issues like bloating and acid reflux. It will also interfere with your body’s ability to absorb nutrients.

Water is also an effective stool softener, making stool easier to pass and promoting regular bowel movement. As such, not drinking enough water can lead to constipation.

So, support your digestive and bowel health by drinking sufficient water.

6. Develops Healthy Skin

A healthy skin is a sign of a well-hydrated body. Water maintains skin elasticity and a healthy glow. It reduces dryness and flushes out any toxins that can contribute to skin dullness or acne.

When you drink enough water, your skin cells are hydrated and function better. This results in an even skin texture and complexion. Drinking water also slows down the signs of ageing and improves the performance of skincare products. Think of hydration as an inside-out skincare.

7. Accelerates Immune Response

Water plays an understated role in the body’s immune system. A well-hydrated body produces lymph, which is a fluid that circulates white blood cells throughout the body. This makes your immune system highly responsive to antigens and neutralises them quickly. It also helps with other ailments and infections, allowing you to bounce back immediately from common infections and diseases.

The role of water in eliminating waste also makes it highly effective in strengthening immunity as waste or toxin buildup can make you more vulnerable to diseases and sickness.

8. Wards Off Chronic Conditions

Since water supports the body’s defence mechanism and accelerates immune response, it is clear that it wards off diseases. However, did you know that water also keeps chronic conditions away? Yes, it does so by supporting key bodily functions.

Proper hydration maintains healthy blood circulation, maintains cardiovascular health, regulates blood pressure, and promotes kidney health. Such benefits of drinking water prevent conditions like heart disease, strokes, and kidney stones. Its ability to manage weight also helps battle obesity and diabetes, which can otherwise cause health complications.

9. Prevents and Treats Headaches

Headaches are one of the most common symptoms of dehydration. Dehydration triggers headaches as it results in a decrease in blood volume. This limits the blood flow to the brain, causing the brain and surrounding tissues to shrink.

The shrinkage causes the brain to pull away from the skull, putting pressure on the nerves and causing pain. Staying adequately hydrated prevents such headaches and reduces their intensity if you were to start experiencing one. Some studies have found that drinking water even helps alleviate migraine headaches and improve quality of life.

10. Aids in Weight Management

Consider this ice-cold water has zero calories, and your body needs eight calories to bring it to your core temperature. Since you intake more calories than what you gain from it, water is a well-known “negative-calorie” beverage. Some even claim that drinking cold water boosts metabolism temporarily.

Plus, drinking water before each meal creates a sense of fullness or satiety that can limit your overall calorie consumption. We’ve already seen how water is essential to digestive health and higher physical performance, which furthers its ability to support weight management.

Quick read: Monsoon Safety and Healthy Tips in India

Signs of Dehydration

Dehydration is when your body loses more fluids than it takes in. This obstructs several bodily functions and can even lead to death. The following signs indicate that you need to top up your water intake:

Thirst
Dry throat, parched mouth, or cracked lips
Dark-coloured and strongly odorous urine
Decreased urine output
Fatigue and low energy levels
Frequent and recurring headaches
Lightheadedness and dizziness
Dry and flaky skin
Rapid breathing and heart rate
Muscle cramps
Irritability, confusion, or difficulty concentrating
Dark circles or sunken eyes
Constipation
Fever, delirium, or unconsciousness (extreme case)

Recommended Read: 12 Effective Ways To Control Food Cravings

How Much Water Should I Drink Daily?

The amount of water you need varies depending on your age, gender, activity levels, season, geographic location, and overall health.

The US National Academies of Sciences, Engineering, and Medicine recommends the following water intake:

For men: About 3.7 litres (15.5 cups) of water daily
For women: About 2.7 litres (11.5 cups) of water daily

This covers fluids from water, food, and other beverages. Do note that 20% of your daily fluid intake comes from food and the rest from drinks.

Since India experiences a tropical climate, the water requirements should be slightly on the higher side. It also depends on the season, altitude, and activity levels. However, you can use the above guide as a base reference.

Best Practices for Staying Hydrated

While consuming nearly 3-4 litres of water per day is not a Herculean job, some of us may slip up now and then. Here are a few tips that you can weave into your routine to reach your hydration goals:

Start your day with a glass of water. Drinking water first thing in the morning will replenish the fluid lost overnight and kick-start your metabolism.
Carry a water bottle with you everywhere you go. This accessibility will make it easier to prioritise drinking water.
Use water-tracking tools in health and wellness apps to set reminders to drink water at regular intervals.
Infuse water with slices of citrus fruits, cucumbers, and berries to improve its taste and elevate your plain, boring water.
Consume hydrating fruits like cucumber, watermelon, oranges, and strawberries for meals and snacks.
Drink sports drinks to replenish electrolytes while exercising to replace fluids lost through sweat.
Avoid sugary or high-caffeine drinks as they have a mild diuretic effect.

Common Myths About Drinking Water

By now it’s clear that there are several benefits of drinking water. However, there are also some myths around drinking water that may cause some confusion. Here are some of the most common misconceptions:

1. You Must Drink 8 Glasses of Water Daily

While this rule of thumb is easy to follow, hydration requirements vary from person to person. Your water requirements depend on your body size, climate, geographic location, activity levels, and so much more.

2. Thirst is the Best Indicator of Dehydration

Your body is often mildly dehydrated by the time you feel thirsty. Sip on water consistently throughout the day to stay hydrated before thirst sets in.

3. Drinking Ample Water Leads to Weight Loss

Although water plays a crucial role in weight management, satiety, and metabolism, it is not a standalone solution. You must consume a balanced diet and exercise regularly to lose weight sustainably.

4. You Can Never Drink too Much Water

While your body can flush out excessive water through sweat, breath, and urine, you can end up consuming too much water. Excessive water intake results in a rare but serious condition known as water intoxication or hyponatremia, where the blood’s sodium levels drop critically low.

5. Clear Urine is a Sign of Perfect Hydration

Clear urine could potentially highlight overhydration—a condition where you’re drinking more water than you need. Ideally, your urine should be light yellow in colour.

Quick Read: Daily Protein Intake For A Healthy Body

Conclusion

Staying hydrated is essential for maintaining overall health, supporting bodily functions, and boosting mood and energy levels. Drinking enough water fetches you benefits like glowing skin, improved overall health, and sharper cognitive functioning. Simply monitor your daily water intake and cultivate habits to focus on hydration. Such small changes can result in long-term health benefits.

Take charge of your health today, explore the Onsurity app to ensure you never miss out on a glass of water.

FAQs:

1. Is 4 litres of water a day too much?

The recommended daily water intake depends on the person’s body size, age, gender, activity level, and climate. For most people, drinking 4 litres of water should be more than sufficient. However, if you’re living in colder areas and are not very active, it can be too much. Listen to your body’s needs and adjust accordingly.

2. Is drinking water good for the skin?

Yes, drinking enough water hydrates the skin. Such hydration makes the skin look supple, glowing, and clearer.

3. What are the benefits of hydration on physical performance?

Water improves oxygen delivery to the muscles, which boosts physical performance. It also maintains electrolyte balance, regulates body temperature, and prevents fatigue, cramps, and overheating. Hydration also promotes joint and cartilage health, which helps with recovery from injuries.

4. Can drinking water aid in weight management?

Drinking water supports your weight management goals as it:

Controls appetite if you drink water before meals
Boosts metabolism and calorie-burning
Improves physical performance

However, it needs to be paired with a balanced diet and exercise regimen.

5. Can drinking water prevent kidney stones?

Yes, drinking water reduces the risk of kidney stones as it dilutes substances, such as calcium, uric acid, and oxalate, which are present in urine and can form stones. Such dilution prevents crystallisation and stone formation.

6. Is it better to drink cold or room-temperature water?

When it comes to hydration, you can drink both cold water and room-temperature water, depending on your personal preferences. Although its impact is rather small, cold water burns more calories than room-temperature water, making it a great choice if you’re looking to manage your weight. On the other hand, room-temperature water is easier to digest and less likely to shock your system. Choose whatever is comfortable for you.

7. Are there specific times when I should drink water?

While there’s no schedule for drinking water, it can be beneficial to drink water during specific times of the day, such as:

First thing in the morning, as it rehydrates your body and pumps your metabolism
Before meals as it limits overeating and helps with digestion
During and after exercise to replenish fluids lost during the workout
Before bed, as it will keep you hydrated overnight

8. Can fruits and vegetables contribute to my daily water intake?

Absolutely! Fruits and vegetables contribute to 20% of your daily water intake. You can increase this value by consuming fruits and vegetables that have high water content, such as watermelon, cucumber, oranges, and strawberries, to hydrate your body.

9. Do caffeine drinks provide hydration?

Caffeinated drinks like tea and coffee contribute to your daily fluid intake but are not as hydrating. Caffeine has a mild diuretic effect, causing you to lose more water. So, consume such drinks in moderation.

10. What will happen if I drink too much water?

Drinking too much water over a short span of time can overwhelm your kidneys and dilute the sodium levels in your blood. This results in a rare but serious condition known as water intoxication or hyponatremia. Common symptoms of this condition include nausea, headaches, confusion, and, in extreme cases, seizures or coma.

Get Started with Onsurity