Advertising
Advertising

Is Drinking a Lot of Water Good For You?

Is Drinking a Lot of Water Good For You?

There is a common belief that drinking an excessive amount of water is somehow good for the human body.

Many claim that increasing our intake of water can lead to all sorts of health benefits including increased fat burning, less appetite, more energy, etc. But, what does the actual science say about that?

Is there any real benefit to drinking more water than the plain old thirst commands? Or are we just wasting our effort filling and refilling those water bottles all the time? (not to mention having to pee every hour of the day)

First of All, How Much is Too Much?

Before I continue, I should clarify what “a lot of water” means. “A lot of water” implies drinking many glasses of water per day, despite not being thirsty. People who do this often carry water bottles with them everywhere they go, and go to the bathroom to pee all the time.

Advertising

There is such a thing as “too much water”, which is water intake to the extent that it becomes dangerous. If you drink an insane amount, like in a water drinking contest (very stupid), you may go into a condition known as water intoxication, which can be deadly. The body’s cells need a constant balance of various electrolytes (salts). When you pee and sweat, some electrolytes tend to get out along with the water. Athletes that drink a lot of water to replace intense sweating, without replenishing the body’s salts, may dilute their body fluids. This can mess up the electrolyte balance and cause a condition known as hyponatremia, which can also be deadly.

Therefore, it is important to get in some electrolytes (salts) along with your water if you exercise intensely and sweat a lot. Some sports drinks include the necessary electrolytes to replace what is lost through sweat. But given that you are not participating in a water drinking contest (you’re smarter than that, anyway), and that you make sure to replace massive sweating with both water and electrolytes, then drinking a lot of water is completely safe.

Water and Cognitive Function

Drinking a lot of water isn’t going to make you smarter, but there is a tiny bit of evidence to show that a mild dehydration can slightly impair mental function.

25 healthy women were dehydrated by means of either exercise or diuretics. On average, they lost a little over 1% of their body mass. The women who were dehydrated had an increased perception of task difficulty, less focus, more symptoms of headache, and a degraded mood compared to controls. Thus, it does seem like a good idea to make sure you do not get dehydrated, and take note that 1% of body mass is a very mild dehydration.

Advertising

If you do feel a little blue at times, then perhaps you’re only a few glasses of water away from feeling your best again.

Water Intake and Bladder Cancer

There was one large-scale prospective study performed on 47.909 health professionals. This study found water intake to be inversely associated with cancer of the urinary bladder, with those who drank 6 or more (1440ml+) cups per day half as likely to get bladder cancer than those drinking less than 1 cup per day (-240ml).

In fact, the authors noted that each additional cup (240ml) lowered the risk by 7%. However, other studies found no protective effect against bladder cancer by drinking more water.

Water and Colorectal Cancer

Several studies show a significant protective effect of water intake against colorectal cancer, which is both common and deadly. In fact it is the third most common cause of cancer death.

Advertising

These studies show a risk reduction as high as 30-60%, but in some cases they are not statistically significant so they should be taken with a grain of salt.

Fluid Intake and Urinary Health

There is some evidence that drinking plenty of water might reduce chances of recurrence in patients who have been previously diagnosed and treated with kidney stones.

Water as a fat burning beverage

An observational study of 5.783 Chinese adults found that water intake was inversely associated with energy density of the diet, total energy intake and overweight status. Another study in 24 lean women found out that those who ate liquid food (soup) ate a lot less than those who had the same amount of food in solid form. However, eating the solid food with a glass of water on the side had no effect.

I’d like to point out, that despite water with a meal slightly increasing satiety, there is no indication that this would lead to weight loss in the long term, as there are so many other factors at play. There is, however, a small chance that if you stay well hydrated throughout the day, you won’t feel as hungry and won’t eat as much.

Advertising

If you really want to dig into the whole science behind water intake and health, then I recommend you take a look at this paper (12 – PDF).

Conclusion

In fact, if you don’t drink water for a few days, you will die. If you’re thirsty, water is the way to go. It is clean, calorie free, contains no additives and it’s really the only thing adult humans and pre-humans have been drinking for the last millions of years.

Elderly people may need to consciously make sure to drink water throughout the day as their brain may start to underestimate their required intake. That being said, I do not see any reason why it would be a good idea for young, healthy people to drink a lot more water than what thirst commands. The mechanism in our brain that controls water balance is incredibly efficient.

A common recommendation is eight 8 ounce glasses of water per day (the 8×8 rule). According to the studies above, 5 glasses might be enough. Make sure you don’t get dehydrated, drink 5 glasses of water throughout the day (especially with meals), but definitely increase your intake of water preferably alkaline water before, during, and after workouts to keep ultra-hydrated and to reduce the accumulation of acidity in your exercising muscles for a better workout intensity and recovery time. This less acidic water is available both in bottles and thru specialized machines.

All in all, there doesn’t seem to be any reason to carry a water bottle around all day and drink so much that you have to pee all the time except, of course, when exercising. If you’ve got all that covered, then you have nothing to worry about.

Featured photo credit: pixabay via pixabay.com

More by this author

6 Ways to Beat The Stress Hormone The Lessons Chess Can Teach Your Children Natural Ways to Treat Acid Reflux Neutralize Your Body pH With the Right Foods Eat and Drink Your Way to Feeling More Energetic

Trending in Food and Drink

110 Surprising Benefits Of Dragon Fruit You Never Knew 225 Healthy Summer Recipes to Enhance Your Mind and Strengthen Your Body 3The Top 9 Foods for Incredible Brian Health 415 Tasty Probiotic Drinks That Are Worth Trying for Better Digestive Health 58 Things to Watch for If You’re Considering Being Vegetarian

Read Next

Advertising
Advertising

Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

Advertising

When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

    Advertising

      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

          Advertising

          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

              Advertising

                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

                  Read Next