Water is the source of life and forms an important part of the human body. However, the benefits of water are often overlooked. In this article, we will discuss in detail the positive effects of drinking water on our health and our daily water requirement.
1. Water Ensures Regular Functioning of Organs
Water is vital for the proper functioning of all organs in the body. The proper functioning of organs such as the cardiovascular system, respiratory system, digestive system, reproductive system, nervous system and kidneys depends on adequate water consumption[^3^]. In addition, drinking regular and sufficient water can prevent constipation and high blood pressure.
2. Water Protects Mental Performance
Water is also important for the proper functioning of the brain[^4^]. If there is not enough water in the body, problems such as lack of concentration, sluggish reflexes, short-term memory problems and anxiety can occur.
3. Water is Good for Headaches
Adequate water consumption can prevent headaches[^6^]. Research shows that one of the causes of headaches may be dehydration of the body.
4. Water Supports Kidney Health
Water has an important role in the proper functioning of the kidneys[^7^]. Adequate water consumption can reduce the risk of kidney stones[^8^] and prevent urinary tract infections[^10^].
5. Water Contributes to Skin Health
Water is also important for skin health[^12^]. Adequate water consumption prevents skin dryness and improves skin elasticity.
6. Drinking Water Helps Weight Control
Drinking water can also help with weight control[^14^]. Research shows that increasing water consumption has a positive effect on weight loss[^15^].
7. Water Improves Exercise Performance
Drinking enough water during exercise can improve performance[^17^]. Dehydration can reduce exercise performance and cause muscle cramps.
8. Water Improves Mood
Adequate water consumption can improve mood[^19^]. Research shows that adequate water consumption is associated with better mood.
9. Water Helps Detoxification
Water has an important role in the body’s detoxification process, helping to remove harmful toxins accumulated in the body[^20^].
10. Water Increases Energy Levels
Adequate water consumption can increase energy levels. Water carries oxygen to cells, which supports energy production[^4^].
11. Water Strengthens the Immune System
Water can strengthen the immune system. When the body is dehydrated, the immune system weakens and becomes more vulnerable to disease[^20^].
12. Water Helps Digestion
Finally, water facilitates the digestive process and prevents constipation[^3^]. Adequate water consumption ensures proper functioning of the digestive system.
The benefits of drinking water are too many to count. Water plays an important role in every aspect of our lives and is indispensable for our health. So, don’t forget to drink enough water to meet your daily water needs.
Daily water requirement may vary depending on many factors. These factors include age, gender, climate, physical activity level and health status. However, as a general guide, the following recommendations are frequently mentioned by health authorities:
What is the daily water requirement? How many litres of water should be drunk per day.
General Water Requirement for Adults
- Women: It is recommended that they consume about 2.7 litres (about 11 cups) of water per day. About 20 per cent of this amount can be obtained from food.
- Men: It is recommended that they consume about 3.7 litres (about 15 cups) of water per day. About 20 per cent of this amount can be obtained from food.
These recommendations reflect the daily water requirements of the average adult. However, individual needs vary.
Water Requirements for Different Situations
- Physical Activity: Those who exercise intensely should consume more water as they lose more water.
- Weather Hot or humid weather increases the need for water because it causes the body to lose more water.
- Health Status: Conditions such as fever, diarrhoea and vomiting cause water loss from the body. In such cases, it is important to consume more water.
- Pregnancy and Breastfeeding: The bodies of pregnant and breastfeeding women need more water. It is recommended to consume an extra 0.3 litres (about 1 cup) of water per day during pregnancy and 0.7-1.1 litres (3-4 cups) of water per day during breastfeeding.
Factors Determining Water Requirement
- Age
- Gender
- Physical activity level
- Climate
- Health status
Each individual has a different daily water requirement. Therefore, in addition to the general recommendations above, it is important to listen to your body’s signals, such as the feeling of thirst, and act accordingly. In addition, liquids consumed other than water and foods with high water content also help to meet your daily water needs.
The information in this article is general information and if you have a health problem or are considering starting treatment, you should first consult a health professional.