Water sparkles, water flows and it gives life. About 71% of Earth’s surface is water.1 An adult human body is 60% water.2 The human brain is approximately 78% water!3
Sufficient and regular consumption of water helps in weight loss as regular consumption of water leads to lower calorie intake.4 A recent research also points out that drinking more water leads to less consumption of sodium, sugar, saturated fat, and cholesterol.5
There are several benefits of consuming adequate water, let’s have a look at 5 dietary benefits of drinking more water:
1. Helps Reduce Sugar Intake
Water contains no calories or carbohydrates. When you consume adequate water, you feel full, and you tend to consume less of other food and drinks. Thus, reducing your sugar intake. Water consumption is also linked to reduced energy intake.6
2. Helps Promote Weight Loss
Trying to lose weight by running miles at stretch? Well, you need to relax and drink more water to lose weight. It has been proven that by drinking more water your body burns extra calories.7 Also, you will burn additional calories if you drink cold water, since the body uses additional calories to warm the water up to the body temperature.
3. Flushes Out Toxins
Our body flushes out toxins through various mechanism such as urination, excretion, and even during sleep.8 Organs such as kidneys, liver, and lungs help the body in getting rid of the unwanted substances. Water is essential for this natural clean-up process, water even carries the nutrients in our body.
Water acts as a natural lubricant, water helps soften the stool, our kidneys are dependent on water for flushing out the toxins.
4. Helps Maintain Healthy Level Of Bodily Fluids
Maintaining a right level of bodily fluids is essential for proper functioning of the body.9 Water is present in urine, blood, and body fluids. Drinking more water will help maintain a healthy level of bodily fluids. The body even excretes extra water in the form of urine.10
5. Improves Digestion and Prevents Constipation
Do you often feel constipated? Chances are high that low water intake is the main reason.11 Water is useful for dissolving the fats and soluble fiber. Drinking more water will lead to softer stool formation. Constipation can be avoided by drinking more water.12
Consuming more water has several benefits, however, always consult your doctor before changing your fluid intake pattern. Also, seek medical assistance immediately if you face any problem by consuming more water.
|↑1||How much water is there on, in, and above the Earth? U.S. Department of the Interior | U.S. Geological Survey.|
|↑2||The water in you. U.S. Department of the Interior | U.S. Geological Survey.|
|↑3||Brain Facts and Figures. University of Washington.|
|↑4||The big benefits of plain water. Harvard Health Publications.|
|↑5||An, R., and J. McCaffrey. “Plain water consumption in relation to energy intake and diet quality among US adults, 2005–2012.” Journal of Human Nutrition and Dietetics 29, no. 5 (2016): 624-632.|
|↑6||Davy, Brenda M., Elizabeth A. Dennis, A. Laura Dengo, Kelly L. Wilson, and Kevin P. Davy. “Water consumption reduces energy intake at a breakfast meal in obese older adults.” Journal of the American Dietetic Association 108, no. 7 (2008): 1236-1239.|
|↑7||Muckelbauer, Rebecca, Giselle Sarganas, Anke Grüneis, and Jacqueline Müller-Nordhorn. “Association between water consumption and body weight outcomes: a systematic review.” The American journal of clinical nutrition (2013): ajcn-055061.|
|↑8||Brain may flush out toxins during sleep. National Institutes of Health.|
|↑9||Fluid and Electrolyte Balance. U.S. National Library of Medicine.|
|↑10||Fluid and Electrolyte Balance. University of California, Berkeley.|
|↑11||Popkin, Barry M., Kristen E. D’Anci, and Irwin H. Rosenberg. “Water, hydration, and health.” Nutrition reviews 68, no. 8 (2010): 439-458.|
|↑12||Constipation. University of Maryland Medical Center (UMMC).|