10 reasons why water is essential to good health

We've all heard that water is good for us, and to be honest, most of us probably tune this out to some degree. But, as you are working on your overall health and fitness, drinking water is an essential component to reaching your goals. Here are just a few of the many reasons why water is vital for attaining good health.

1. Water lubricates the joints

In our bodies, cartilage, which is found in joints and the disks of the spine, contains approximately 80 percent water. If you don't drink enough water, this can lead to long-term dehydration that reduces the joints' shock-absorbing ability and increases the likelihood of joint pain.

2. Water delivers oxygen throughout the body

Oxygen is carried throughout the different parts of our body through our blood, which happens to be more than 90 percent water.

3. Water boosts skin health and beauty

When you don't drink enough water, your skin can become more vulnerable to skin disorders and premature wrinkling. Dehydration can make your skin look dull, whereas drinking plenty of water can help give your skin a glow.

4. Water cushions the brain, spinal cord, and other sensitive tissues

A lack of water can affect your brain structure and function. Water is also involved in the production of hormones and neurotransmitters, so when you suffer prolonged dehydration, you might begin to experience problems with thinking and reasoning.

5. Water regulates body temperature

Water that is stored in the middle layers of the skin comes to the skin's surface as sweat when the body heats up. As it evaporates, it cools the body. Some scientists have suggested that when there is too little water in the body, heat storage increases and you are less able to tolerate heat strain. Having a lot of water in your body may reduce physical strain if heat stress occurs during exercise.

6. The digestive system depends on water

For your bowel to work properly, it needs water. But, when you are dehydrated, you can experience digestive problems, constipation, and an overly acidic stomach. This increases the risk of heartburn and stomach ulcers.

7. Water helps maintain blood pressure

When we don't have enough water in our bodies, our blood can become thicker, increasing blood pressure.

8. Water makes minerals and nutrients accessible

Minerals and different nutrients often dissolve in water, which makes it possible for them to reach different parts of the body where they are needed.

9. Water boosts performance during exercise

If you've ever felt sluggish during a workout, it might be because you weren't getting enough water. Some scientists have proposed that consuming more water might enhance performance during strenuous activity. This is especially true for activities lasting longer than 30 minutes.

10. Water helps with weight loss

Water may help with weight loss if it is consumed instead of sweetened juices and sodas. "Preloading" with water before meals can also help prevent overeating by creating a sense of fullness.

So how much water is enough?

How much water we need to consume is influenced by a number of factors, even the climate. The amount of water needed each day varies from person to person, depending on how active they are, how much they sweat, and so on. While there is no fixed amount of water that must be consumed daily, there is general agreement on what a healthy fluid intake is.

According to the U.S. National Academies of Sciences, Engineering, and Medicine, the average recommended daily intake of water from both food and drink is:

For men: Around 125 ounces
For women: Around 91 ounces
About 80 percent of this should come from drinks, including water, and the rest will be from food.