9 benefits of drinking more water to help you understand the impact of "water" on health!
The human body contains approximately 60%-70% water. Water is the basis for maintaining life, a lubricant for joints throughout the body, and a buffer for the nervous system.
If the human body loses 10% of its water content, it will feel uncomfortable and may start to cause damage to body tissues. When the human body loses 20 to 25% of its water content, it may even be life-threatening!
Therefore, how much water we drink every day will affect whether the human body can maintain the normal operation of nutrient transport, metabolism, body temperature regulation, waste excretion and other functions.
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9 benefits of drinking more water
Drinking enough water every day is very basic and important to maintain good health. According to the Department of Nephrology, Taichung Hospital, Ministry of Health and Welfare , the recommended daily intake of water c.c is calculated by multiplying the body weight by 30. For example, a person weighing 60 kg should consume at least about 1800c.c per day. When the weather is hot in summer , or if you exercise a lot that day and your body tends to sweat and lose a lot of water, you can increase the calculation by multiplying it by 40 . In addition to the necessity of maintaining life, drinking enough water can bring the following benefits to your health:
1. Defecation becomes smoother
Water can moisturize the intestines, promote intestinal peristalsis, make feces soft and moist, help defecation smoothly, and maintain intestinal health; especially the first glass of water after getting up in the morning can induce the gastro-colonic reflex and cause peristalsis in the large intestine, helping Smooth bowel movements .
2. The brain is more flexible
Water and oxygen are both important elements of the brain, which are related to brain memory, emotion, and visual concentration.
Up to 90% of blood is water, and blood carries oxygen into the brain. As long as there is a lack of water, it may lead to ischemia, which will lead to cerebral hypoxia.
Therefore, drinking more water can speed up the brain's response. If you are dehydrated, it will affect neurotransmission, affect attention, alertness and short-term memory, and easily lead to fatigue .
3. Blood vessels are healthier
As mentioned above, up to 90% of blood is water, so drinking more water can help reduce blood viscosity and reduce the incidence of cardiovascular diseases such as hypertension and hypertension .
4. Accelerate metabolism
There must be enough water in the body so that the human body can perspire and urinate smoothly, so that excess waste and toxins in the body can be excreted through smooth metabolism.
In addition, drinking more water can also promote lymphatic system circulation and improve body metabolism .
5. Reduce the probability of obesity
The main function of the liver is to detoxify and metabolize fat, while the kidneys metabolize waste. When the kidneys cannot function normally, the function of metabolizing waste will be transferred to the liver.
Therefore, taking enough water and allowing the kidneys to work healthily can also reduce the burden on the liver, allowing the liver to metabolize fat properly and reduce the chance of obesity .
6. Anti-aging and youthful appearance
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Water can activate cells, help skin repair, and maintain skin elasticity, so drinking enough water every day can help skin repair and metabolism speed, making the face look younger .
7. Prevent urinary tract diseases
The urinary system is the drainage channel of the body. It must be kept smooth and smooth at all times so that it is not easy to harbor dirt and cause bacterial infections.
Drinking more water can help proper urination, flush bacteria away from the urethra and reduce the breeding of urethral bacteria, thereby reducing the risk of urinary tract infections. Risk .
8. Regulate body temperature
Water can absorb excess heat from body metabolites. The heat generated will be sent to the body surface through the cardiovascular system, and then dissipated through sweat and breathing.
Each liter of sweat evaporated can take away about 600 kcal. Heat energy can prevent the body temperature from continuously rising, thus achieving the function of regulating body temperature .
9. Relieve joint pain and importance of water
The cartilage in human joints contains a lot of water, which can be said to be the lubricant between joints.
When the body is dehydrated, insufficient joint fluid secretion will occur, which will reduce the water infiltration in the cartilage.
The joints will rub against each other, causing wear and tear, causing joints to become red, swollen and painful .
If your body is dehydrated, you will know by looking at the color of your urine!
Water and The kidneys, which control the body's electrolyte balance, usually regulate the body's water content through the amount of urine.
When we drink more water than the body needs, the kidneys will automatically excrete the excess water through the urine. At this time, the color of the urine will change.
It appears light yellow or even transparent and colorless; on the contrary, if the kidneys find that there is insufficient water in the body or the sodium content in the blood is too high, they will recycle water.
At this time, the urine volume will decrease and the urine concentration will be higher, which will Dark yellow or even oolong tea colored urine.
How to check whether you are getting enough water through urine? Here are some common urine colors as a reference to compare the water content in the body :
Master the details of drinking water to make the water you drink healthier
Drinking water not only quenches thirst, but also the correct way to drink water is key in order for water to properly benefit your health!
When drinking water every day, we should pay attention to whether the water source is clean, and try to control the drinking water temperature at 10 to 30 degrees Celsius, which is optimal for human health, to avoid excessively hot or cold water that may cause gastrointestinal or cardiovascular irritation .
In addition, it is recommended to develop the habit of drinking water slowly, in small amounts and multiple times to avoid pouring too much water in a short period of time, which may not only damage the organs, but also cause the blood to become thicker due to excessive water intake in a short period of time.
If it is thick, the body will be more dehydrated and may even become dehydrated, causing hyponatremia and water intoxication .
The golden time to drink water every day to optimize the effect of drinking water
During 24 hours a day, drinking water at specific time points according to the work and rest that our body has adapted to is more helpful for our absorption or metabolism, so that the ingested water can exert its due effect .
1. Make Morning water routine:
A glass of warm water after getting up can help wake up the stomach and take all the toxins and waste accumulated overnight out of the body.
2. Afternoon Water routine:
1. Drinking water half an hour before and after meals can help suppress appetite, aid digestion, promote body metabolism, and burn more calories to help lose weight.
2. 3 pm to 5 pm:
Increase the body’s blood volume, bring more oxygen into the brain to improve operating efficiency, relieve fatigue and improve concentration.
3. Around 6 o'clock before get off work:
Drink a little water to help relieve hunger and avoid overeating at dinner.
3. Evening water routine for healthy body:
It is recommended to drink about 100ml of water 2 hours before going to bed to replenish the moisture naturally emitted by the skin during sleep and prevent the risk of stroke due to thick blood.
