“Drink More Water!” Why?
January 2, 2023
Writer: Jacqueline Presser
Editor: Samantha Riche
My mom constantly tells me I need to drink more water, but why? As much as I prefer drinking other beverages, water does play an important role in shaping our overall health: our bodily functions, our brain functions, and our energy levels.
Our body is made up of around 60% water, so why do we need more? Water not only regulates body temperature but also moistens tissues in the eyes, nose, and mouth, protects our body organs and tissues, brings nutrients and oxygen to cells, and lubricates joints. Water additionally decreases the burden on the kidneys and liver by flushing out waste products and dissolving minerals and nutrients to make them accessible to your body, just to name a few (Wergin 2022). Water is the jack of all trades!
Dehydration can have noticeable effects on those who are active. It isn’t uncommon for athletes as they can lose as much as 6–10% of their water weight via sweat (Leech 2023). If you’re someone who goes to the gym and sweats excessively, your physical performance could be impaired: “Optimal hydration has been shown to prevent this from happening, and it may even reduce the oxidative stress that occurs during high-intensity exercise” (Leech 2023). Oxidative Stress is an imbalance between free radicals and antioxidants in your body, which can lead to organ and tissue damage and result in various diseases. Another aspect that dehydration affects is our energy levels and our brain function. Some studies show that even mild dehydration, as little as the loss of 1–3% of body weight, can impair many brain function factors. In fact, “In a study in young women, researchers found that fluid loss of 1.4% after exercise impaired both mood and concentration. It also increased the frequency of headache” (Leech 2023). Some ways to be able to identify dehydration could include urine that's dark yellow in color, weakness, low blood pressure, dizziness, or confusion.
You're probably wondering, how much water do I actually need to drink daily? The National Academy of Sciences recommends that men consume 3.7 liters (15.5 cups) and women get 2.7 liters (11.5 cups) of fluids per day, which can come from water, other beverages in general, and food (such as fruits and vegetables). Fruits and vegetables? YES! Surprisingly, strawberries have a significant amount of water in them, as well as watermelon, cantaloupe, cucumbers, bell peppers, and even tomatoes (yes in sauce form, too!).
But, certain factors determine whether you should drink more or less water in a day. Harvard Health explains that some of these include:
Activity level: You may need to increase your water intake if you exercise frequently. If you engage in long stretches of physical activity, such as marathons, you will need to replace both water and sodium.
Outside temperatures: Increase water intake when the temperature surges outside. In warmer temperatures, you are more inclined to feel much thirstier in a shorter period.
Overall health and medications: Believe it or not, it is possible to intake too much water if you have certain health conditions, such as thyroid disease or kidney, liver, or heart problems. This also pertains to if you're taking medications that make you retain water, such as nonsteroidal anti-inflammatory drugs (NSAIDs), opiate pain medications, and some antidepressants.
Ok, I guess I’ll listen to Mom and “DRINK MORE WATER!”
