Drinking water and your health, water is healthy and essential for your body, as it supports numerous bodily functions like regulating body temperature, lubricating joints, and aiding digestion. Drinking enough water helps prevent issues like dehydration, constipation, and kidney stones, and can boost energy levels, skin health, and cognitive function. To stay healthy, it is important to drink water throughout the day and choose it over sugary drinks, though individual needs vary based on factors like activity level and health.
Why water is healthy
Regulates body temperature: Staying hydrated is crucial for maintaining your body's temperature.
Aids digestion and nutrient absorption: Water helps break down food, and transports nutrients and oxygen to your cells.
Lubricates joints: It helps cushion joints and protects tissues and organs.
Prevents dehydration: Dehydration can lead to unclear thinking, mood changes, constipation, and overheating.
Flushes out toxins: Water helps the kidneys and liver by flushing waste products from the body.
Boosts energy and cognitive function: Proper hydration can help prevent fatigue and improve concentration.
Supports weight management: Drinking water instead of calorie-dense sugary drinks can help with weight loss and management.
Promotes skin health: Sufficient water intake helps maintain skin hydration.
How much water do you need?
Individual needs vary, but general guidelines are available.
For example, the National Academies of Sciences, Engineering, and Medicine recommend about 13 cups (3 liters) of total fluid daily for men and about 9 cups (2.2 liters) for women.
Pregnant women need more, around 10 cups daily, and breastfeeding women need about 12 cups.
Factors like exercise and climate can increase your fluid needs.
Water helps your body:
Keep a normal temperature.
Lubricate and cushion joints.
Protect your spinal cord and other sensitive tissues.
Get rid of waste through urination, perspiration, and bowel movements.
Your body needs more water when you are:
In hot climates.
More physically active.
Running a fever.
Having diarrhea or vomiting.
Meeting your water intake every day
Daily water intake recommendations vary by age, sex, pregnancy status, activity level, and breastfeeding status. Daily water intake is mostly from water and other beverages. Foods, especially those with high water content such as many fruits and vegetables, can also add to fluid intake.
Tips to drink more water
Carry a reusable water bottle with you.
Freeze water in freezer-safe bottles for ice-cold water all day.
Choose water over sugary drinks.
Opt for water when eating out.
Serve water during meals.
Add a wedge of lime or lemon to your water.
Healthier drink options
Many other beverages can be part of healthy eating patterns.
Low- or no- calorie beverages
Plain coffee or teas, sparkling water, seltzers, and flavored waters are low-calorie choices.
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