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Published on April 20, 2018

Benefits of Water: Science Proved 5 Great Reasons to Stay Hydrated

Benefits of Water: Science Proved 5 Great Reasons to Stay Hydrated

You may already be aware that you should drink plenty of water each day but do you know why? Yes, it’s true that you cannot stay alive for very long without drinking water. But keeping well hydrated is also essential for general day-to-day health and well-being.

This article will give you scientific and academically based benefits of water. By the end of this article, you will learn great reasons to stay hydrated.

The nutritional value of water

In terms of nutrition, plain water contains zero calories. This alone is a great reason to consume more of it.

Unlike almost every other consumable, water is not a source of carbohydrates, protein or fat.[1] Its only function is to hydrate you and you can drink plenty of it without worrying about any weight gain.

5 scientific benefits of water

Water has so many benefits for your health that it would be impossible to list all of them in this article. However, here are 5 solid scientifically and academically backed benefits that water has for your health and why you should always stay properly hydrated.

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1. Drinking water keeps you at peak performance

Your physical performance can suffer if you don’t drink enough water. In fact, your physical performance can be severely impacted if you lose as little as 2% of water in your body. The result of this can be things like fatigue, loss of body temperature control, less motivation and performing exercise will feel a lot more difficult from a mental and physical perspective.

On the other hand, studies show that a good level of hydration not only prevents the above from happening, it may even reduce oxidative stress that comes with high intensity activities. This makes sense when you think about the fact that water makes up 80% of muscles.[2] So stay well hydrated to remain at peak physical condition.

2. Water is good for brain function

Your level of hydration has a big impact on your brain function. Studies show that even a modest level of dehydration of 1-2% (of reduced water in the body) can impair many brain functions.[3]This was highlighted in a study conducted with young women at the University of Connecticut. The research shows that women who had a fluid loss of 1.36% after exercise suffered from impaired concentration, poor mood and had many more headaches.[4]

A similar study involving young men also shows that a fluid loss of 1.59% increases feelings of fatigue, anxiety and reduces working memory.

3. Drinking water may help to prevent and treat headaches

This follows on from the previous point that shows how important water is to brain function. Dehydration is usually the root cause of migraines in many people. However, new studies show that drinking water can be an effective way of treating and even preventing headaches from happening in the first place.[5]

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4. Water delivers nutrients to your body

Although pure water does not contain any nutrients itself, it can absorb some minerals and deliver it to your body.[6] For instance, bottled mineral water can sometimes contain healthy minerals that your body needs like sodium, magnesium and calcium.

Just make sure you read the label to learn the exact mineral content of your bottled mineral water.

5. Water helps your body regulate temperature

Water is excellent at absorbing and transferring heat in your body. In fact, it is the primary way that the human body is able to regulate its temperature.

Water has a relatively high heat capacity and it means the water in every cell of your body can work as a shield against sudden temperature changes.[7]This is also the reason why professionals always recommend you drink plenty of water in hot climates or environments.

How much water to drink in a day?

Now that you understand why you should drink more water, the next question is how much? The Internet is full of bogus responses to this and the most common response is the un-scientific 8 cups a day rule.

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However, most scientists and health professionals agree that it’s much better to drink according to your gender, weight, level of physical activity and climate. Read this article to know how much water you should be drinking each day: How Much Water Should You Drink Each Day (and How Much Is Too Much for You)

How to drink more water?

After working out how much water you should drink in a day, you might discover that you’re not drinking enough. If this is the case you will need to find new ways to drink more water each day. For instance, you can eat water-rich fruits like watermelons and make new hydration habits like drinking a cup of water before each meal.

If you need help to get you to drink more water, check out these articles:

You can even eat your water from these fruits:[8]

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    Conclusion

    Water is essential to a properly functioning body. You should proactively try to keep yourself well hydrated.

    Hydration is not the only benefit you will experience from maintaining a good level of daily water intake. Water can help you stay at a peak physical condition, maintain brain function, prevent headaches and regulate your body temperature.

    Make sure you drink enough water each day to enjoy all the amazing health benefits that water has to offer.

    Featured photo credit: MrWaterGeek.com via mrwatergeek.com

    Reference

    [1] Beverage Impacts on Health and Nutrition: The Nutritional Value of Bottled Water
    [2] Sports Medicine: Hydration and Muscular Performance
    [3] US National Library of Medicine National Institutes of Health: Mild dehydration impairs cognitive performance and mood of men
    [4] US National Library of Medicine National Institutes of Health:: Dehydration Affects Mood In Healthy Young Women
    [5] US National Library of Medicine National Institutes of Health: Increased water intake to reduce headache: learning from a critical appraisal
    [6] Livestrong: Nutritional Value of Water
    [7] Sciencing: How Does Water Stabilize Temperature?
    [8] Skinny Ms: 21 Ways to Eat Your Water

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    Luke George

    Health Author

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    Last Updated on March 13, 2019

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    How to Get out of a Rut: 12 Useful Ways to Get Unstuck

    Have you gotten into a rut before? Or are you in a rut right now?

    You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

    Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

    1. Work on the small tasks.

    When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

    Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

    2. Take a break from your work desk.

    Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

    Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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    3. Upgrade yourself

    Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

    The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

    4. Talk to a friend.

    Talk to someone and get your mind off work for a while.

    Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

    5. Forget about trying to be perfect.

    If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

    Just start small. Do what you can, at your own pace. Let yourself make mistakes.

    Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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    6. Paint a vision to work towards.

    If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

    Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

    Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

    7. Read a book (or blog).

    The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

    Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

    Check out the best selling books; those are generally packed with great wisdom.

    8. Have a quick nap.

    If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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    9. Remember why you are doing this.

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

    10. Find some competition.

    Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

    11. Go exercise.

    Since you are not making headway at work, might as well spend the time shaping yourself up.

    Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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    Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

    12. Take a good break.

    Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

    Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

    More Resources About Getting out of a Rut

    Featured photo credit: Joshua Earle via unsplash.com

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