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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

    Benefits of Water: Science Proved 5 Great Reasons to Stay Hydrated Best Water to Drink Best Water to Drink (The Ultimate Guide to Drink for Better Health) How Much Water Should You Drink In A Day How Much Water Should You Drink Each Day (and How Much Is Too Much for You)

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    Last Updated on July 10, 2020

    How to Take Control of Your Life with Better Boundaries

    How to Take Control of Your Life with Better Boundaries

    We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

    We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

    So, how to take control of your life and stop being pushed around?

    Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

    What Boundaries Are (And What They’re Not)

    Boundaries are limits

    —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

    Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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    Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

    Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

    Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

    How to Establish Boundaries and Take Control of Your Life

    Here are some ways that you can establish boundaries and take control of your life.

    1. Self-Awareness Comes First

    Before you can establish boundaries with others, you first need to understand what your needs are.

    You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

    To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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    You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

    • Where do you need to establish better boundaries?
    • When do you feel disrespected?
    • When do you feel violated, frustrated, or angered by the behavior of others?
    • In what situations do you feel you are being mistreated or taken advantage of?
    • When do you want to be alone?
    • How much space do you need?

    You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

    2. Clear Communication Is Essential

    Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

    Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

    3. Be Specific but Don’t Blame

    Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

    That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

    Sample language:

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    • “You may not…yell or raise your voice to me…”
    • “I need…to be treated with respect…”
    • “It’s not okay when…you take things from my desk without asking…”
    • “I won’t…do your work…cover for you anymore…”
    • “It’s not acceptable when…you ridicule or insult me…”
    • “I am uncomfortable when…you use offensive language”
    • “I will no longer be able to…lend you money…”

    Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

    4. Consequences Are Often Necessary

    Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

    Follow through. People won’t respect your boundaries if you don’t enforce them.

    Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

    We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

    It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

    It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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    Final Thoughts

    Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

    Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

    Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

    The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

    Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

    Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

    They will simply become a natural extension of your self-respect.

    Featured photo credit: Thomas Kelley via unsplash.com

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