Over two-thirds of the human body is made up of water in different forms. This lifesaving liquid is essential for maintaining a delicate balance of fluids for circulation. Water also helps the body flush out toxins to boost immunity. Any fluids that the body loses during the day must be replenished with water—at least 8 glasses of it per day. This is because not drinking enough water can lead to the following issues:
Dry skin
Premature aging is one of the known side effects of insufficient water consumption. Water is necessary for the body to produce collagen and elastin, two of the most vital compounds that make up skin cells and help maintain overall health. When not hydrated enough, the skin loses its sheen, texture, and softness as it dries out. Even moisturizing may not help restore the texture once the damage is done. Drinking the recommended amount of water helps maintain skin health and keeps it supple. Hydration mainly helps fight three major signs of skin damage: breakouts, dryness, and wrinkles.
Fatigue
The circulatory system needs water to maintain the blood flow and consistency necessary for optimal blood pressure. Reducing daily water intake affects this pressure and blood flow. Low blood pressure, in turn, makes it difficult for the body to get the fresh oxygen absorbed by the lungs. This affects organ health and causes fatigue, as the body desperately tries to preserve the energy and forces multiple organs to function at a reduced capacity. This also impacts overall metabolic activities that govern vital functions and boost immunity, as without water to flush out toxins from the body, one is also at an increased risk of illnesses.
Poor oral hygiene
Dehydration causes the mouth to dry out as the body is unable to produce the saliva required for maintaining oral hygiene. Lack of saliva makes it easy for bacteria to grow and multiply rapidly in the crevices of the teeth and gums. These lingering bacteria increase the risk of oral problems like bad breath, cavities, and teeth yellowing. Bacteria can also invade the gums and trigger infections that affect the roots of molars requiring treatment. All these problems can be easily avoided by drinking water regularly. Of course, the level of water intake can vary from person to person, but if one experiences dry mouth, it could be the first sign of dehydration. So, one should not ignore warning signs.
Constipation and urine infections
Water is also critical for regulating bowel movements. Without sufficient water, the digestive tract will be unable to allow the smooth movement of waste, resulting in constipation. Here, the hardening of stool increases the risk of internal injuries in the large intestine and colon, along with the discomfort that constipation causes. The kidneys also need water to purify the blood and get rid of toxins through urination. When one does not have enough fluid intake, the toxins in the urine can irritate the urinary tract and increase the risk of infection here.
Throbbing headaches
The brain cells are made up of nearly 70% water, and major brain functions rely on a delicate balance of electrolytes found in water. Dehydration can cause headaches to develop and persist, making one experience throbbing pain. Without water, the blood becomes thicker, leading to a drop in blood pressure and an inability to properly supply fresh oxygen to the brain. This can lead to confusion and dizziness as the brain struggles to function normally. Severe dehydration also leads to impaired focus, judgment, and mood swings that affect the daily routine.
Overheating
The body needs to maintain a proper core temperature at all times. Sweating is one of the ways in which the body cools down without relying on external cooling. Here, sweat glands release water from the skin pores in an effort to lower the body temperature externally. Not having enough water during the day triggers a fluid deficiency making the glands unable to produce sweat naturally. This triggers a chain reaction, causing an alarming increase in body temperature. So, being dehydrated for a long period increases the risk of developing fever-like symptoms brought on by an irregular change in body temperature.
Fluid imbalance
Cells and tissue that make up vital organs require a mix of electrolytes and chemicals to control electrical impulses. Even a slight reduction in daily water intake can trigger sensory discomfort that impacts the taste and important functions regulated by the brain. Dehydration also causes the blood pressure to drop, meaning vital organs are not receiving fresh oxygen via circulation. Further, kidneys rely on water to help the body flush out all toxins. So, a side effect of insufficient water consumption increases risk of crystals and stones forming in the kidneys. A fluid imbalance further increases the risk of muscle cramps as there is not enough blood circulating within the body to support physical activity.
Drinking enough water also helps overcome hunger pangs. It also prevents triggering an imbalance in blood sugar levels, as being hydrated lowers the risk of overeating, helping overcome sugar cravings to supplement low energy levels. Further, getting enough water promotes better digestion and improves metabolism to support vital body functions.
The skin performs several vital functions, like protecting us against harmful substances and controlling our temperature. However, being the body’s outermost layer, it is susceptible to damage by dust particles, UV rays, and other external agents that cause dryness and breakouts. Hydrating the skin is one way to remedy such issues and achieve healthier, better-textured skin. Here are a few nutritious foods that can increase moisture and prevent dry skin.
Avocados
Avocados are packed with vitamins A, D, and E, which help moisturize the skin and protect it against damage caused by the sun’s UV rays. It also has biotin, an essential element for skin hydration. Avocado guacamole is the perfect accompaniment to snacks like nachos, breadsticks, and crostini. One can also spread a layer of the fruit over toast for a scrumptious breakfast.
Fatty fish
Fatty fish like salmon, tuna, mackerel, and anchovies are rich sources of omega-3 fatty acids, which regulate the secretion of oil in the skin and keep it hydrated. Studies have shown that DHA, one of the three types of omega-3 fatty acids, is essential for the skin. Fatty fish contains DHA in sizable proportions and should, therefore, be a part of one’s meals to enhance skin texture and elasticity.
Eggs
Our bodies need proteins to produce optimal collagen, a compound that enhances skin elasticity and hydration. Besides being excellent protein sources, eggs are high in sulfur and lutein. Sulfur is an antimicrobial and keratolytic element that helps hydrate the skin, while lutein increases skin elasticity. One may enjoy boiled or scrambled eggs or prepare a wholesome omelet for a protein-rich breakfast.
Oysters
Individuals with dry or chapped skin may be deficient in zinc. Oysters are among the richest sources of this mineral, with three ounces containing nearly 32 mg. Oysters are also protein-rich, so they can ensure overall skin health and prevent dryness.
Oranges
This tangy citrus fruit is packed with vitamin C, which increases collagen production in the body and helps maintain skin texture. One may have oranges directly or in the form of fresh orange juice (preferably vitamin C-fortified).
Cucumber
Cucumber is among the best foods to improve dry skin. The high water content in it helps moisturize the skin considerably. Cucumbers also contain silica and vitamins A and C, crucial in collagen production. This versatile vegetable may be had directly or incorporated into juices, salads, and soups.
Walnuts
A handful of walnuts contains 2.5 grams of omega-3 fatty acids, which regulate the skin’s oil secretion and enhance its texture. Walnuts are also high in vitamins A, B5, and E, which brighten the skin and facilitate skin suppleness.
Turmeric
Turmeric has curcumin, the compound that gives this spice its yellow-orange color. Curcumin is found to have anti-inflammatory properties, which can accelerate the process of eliminating dead skin cells, thus hydrating the skin and preventing dryness. It also contains properties that help manage skin breakouts.
Sweet potatoes
Sweet potatoes contain high levels of beta-carotene, which turns into vitamin A in the body and aids clear skin. Beta-carotene also helps produce healthy skin cells, enhancing overall skin health and texture. Moreover, sweet potatoes are rich in vitamins C and E, which the body requires to boost collagen production and defend itself against damage from external agents.
Yogurt
Yogurt, a natural probiotic, helps maintain a healthy gut, essential to prevent skin conditions. It replenishes the skin with calcium, which aids in producing sebum, a natural sticky, oily substance that prevents the skin from drying out. Yogurt also has vitamin B, which acts as a natural moisturizing agent for the skin. Finally, it is a rich protein source, contributing to optimal collagen production.
Watermelon
Watermelon is known for its high water content that helps with skin hydration. The fruit also has vitamins A, C, and E, which are essential for skin protection, hydration, and enhanced collagen production. A bowl of diced watermelon or a glass of fresh juice (without added sugar) is the perfect start to the day!
Beetroot
Like watermelon, beetroot is exceptionally high in water content, with water accounting for 87% of its constituents. It is also rich in vitamin C, which boosts collagen production and maintains skin texture. One may include beetroot in daily recipes like salads, soups, smoothies, juices, and stir fry.
Soy
Soy is an excellent vegetarian source of protein, which the body requires for collagen production. It also contains isoflavones that help preserve the body’s collagen levels. Further, soy milk contains iron, calcium, fiber, folic acid, and B vitamins, all of which are essential for skin health and texture.
Besides incorporating these best foods to improve dry skin into the meal plan, one should limit sugary foods and beverages, as they can cause excessive skin glycation and lead to premature skin aging. Staying hydrated is also crucial to ensure glowing, supple skin. It is recommended that women and men drink 3.7 and 2.7 liters of water daily. Furthermore, investing in a good moisturizer is essential to retain skin moisture and texture. Finally, one should apply good-quality sunscreen even while indoors during the day to protect the skin from the harmful effects of UV rays.
The adult human body is made up of at least 60% water. And growing up, we’ve been told to drink lots of water to maintain the level of this liquid to stay healthy. But many people often wonder about what is genuinely received from drinking water. Individuals should note that there isn’t just one but several benefits of staying hydrated daily. Therefore, here are the ten positives one could expect from drinking enough water daily.
Joint lubrication
Sometimes people feel like their joints’ cannot absorb shock effectively and experience mild or severe pain in this region. The symptom is a potential indicator of dehydration, which may result from insufficient water. Therefore, by drinking enough water, one could ensure that the cartilage found in joints and disks stays lubricated, which may keep it free from complications.
Saliva and mucus creation
Drinking sufficient water each day may result in the production of saliva and mucus. These properties help digest food and moisten the nose, eyes, and mouth. Saliva and mucus also help prevent friction of these organs and avoid damage. Furthermore, water consumption helps keep the mouth clean and prevents tooth decay.
Regulate body temperature
When an individual drinks water, some of it gets stored in the middle layers of the skin. The liquid then rises to the skin’s surface as sweat when the body heats up. As sweat evaporates, the process cools the body down, which helps maintain optimal body temperature. However, the lack of ample water in the body may produce less sweat, resulting in a rise in heat storage. The phenomenon could make an individual less tolerable to heat strain, which could affect them physically, especially during strenuous activities.
Prevent headaches
Individuals are often susceptible to health conditions like headaches, including migraines. While there are many underlying causes of migraines, they could stem from the lack of proper hydration. So when an individual drinks ample water, it may help relieve these symptoms.
Complements digestive processes
There are several elements to digestion. The body is susceptible to other uncomfortable symptoms like bloating, heartburn, and gas without proper hydration. Improved fluid intake could help break down soluble fibers to keep the digestive process regular.
And so drinking water also tackles constipation, a common problem that complicates bowel movements, resulting in a limited ability to pass stools. And while one could resort to treatments to improve their condition, experts may also recommend increasing daily water intake. Higher amounts of healthy fluid in the body may relieve constipation and help one pass stool. One should consider drinking mineral water, as this is rich in magnesium and sodium, which is essential in improving bowel movements and consistency in people with constipation.
Improved brain performance
Studies show that even mild dehydration may affect aspects of the brain, such as memory, concentration, reaction time, and mood. Therefore, one could ensure their body stays hydrated, which is essential to improve brain performance. Drinking sufficient healthy liquids like water could contribute to stabilized emotions, improved cognition, and tackles feelings of anxiety. Staying hydrated could be crucial for older adults at a higher risk of dehydration and impaired cognitive function.
Better energy levels
A dehydrated individual may suffer from deteriorated blood circulation, which could reduce oxygen flow to the brain. The lack of healthy fluid may also compel the heart to work harder to pump oxygen to all body parts throughout the day. These situations result in extensive loss of energy, which could make one feel sluggish, tired, and lose focus. Therefore, by drinking enough water daily, an individual can maintain their energy levels, essential to indulge in various tasks. Drinking sufficient water also reduces oxidative stress that usually occurs during high-intensity exercise.
Prevention of kidney stones
Clumps of mineral crystals that develop in the urinary tract are known as kidney stones. Those who develop these stones may experience symptoms, including severe pain in the back or side that does not go away. Other symptoms include blood in urine, fever, chills, and vomiting. So one of the benefits of drinking ample amounts of water is the prevention of these kidney stones. The water helps dilute the concentration of minerals in the urinary tract, which could reduce the chances of its formation. Drinking sufficient water also helps flush out unhealthy bacteria from the bladder, which is necessary to prevent urinary tract infections (UTIs).
Enhanced detoxification
The human body produces harmful toxins and removes them as waste material eventually. The properties are flushed through one’s breathing, bowel movements, urination, and perspiration. Drinking enough water could help support the body’s natural cleansing process, which enhances the detoxification process.
Maintain healthy pounds
Most individuals are habitual in snacking in between meals which may increase the number of pounds they gain. So drinking water throughout the day may help them feel full in between meals, which could prevent such unhealthy snacking. Studies also indicated that staying hydrated may help boost metabolism. Furthermore, increasing water intake could help one reduce and balance other harmful properties in the body, such as cholesterol, sodium, saturated fat, and sugar.