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.
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.
People often develop bad habits like biting their nails and overeating sweets without realizing the potential harm they can do to their teeth. These habits can lead to tooth decay, gum disease, and other severe dental problems that cause pain and discomfort. Here, we discuss a few such unhealthy habits that damage the teeth. By being aware of these habits and altering them, you can extend the longevity and health of your pearly whites.
Using the teeth as tools
Using your teeth as tools to open bottles, tear packages, or break hard nuts can cause significant damage. These actions can chip or crack the teeth, damage dental work, and cause jaw problems or gum bleeding. Always use the appropriate tools for these tasks and protect your teeth.
Biting the nails
Nail biting is a common habit associated with stress and anxiety. Besides damaging the nails, it can harm teeth. The constant pressure exerted on the teeth from nail biting can lead to tooth fractures, misalignment, and jaw problems. Finding alternative stress-relieving activities can help break this habit.
Using a toothbrush with hard bristles
A toothbrush with hard bristles may seem to provide more efficient cleaning, but long-term use can cause the enamel to erode and make the teeth more sensitive to damage. Gentle toothbrushes not only do the job of cleaning well but also support dental health.
Chewing ice and hard objects
Chewing on ice, pens, or hard candies can cause tiny cracks in the teeth, leading to significant problems over time. These habits can also damage existing dental work, like fillings or crowns. Avoid chewing on hard objects to protect your teeth from unnecessary harm.
Consuming acidic foods and drinks
Acidic foods and beverages like citrus fruits, sports drinks, energy drinks, vinegar, and carbonated drinks can weaken and erode the enamel, making the teeth more susceptible to decay and sensitivity. Rinse your mouth with water after consuming acidic foods and wait at least 30 minutes before brushing to minimize the effects of the acid content.
Playing sports without mouth guards
Engaging in contact sports like ice hockey, football, lacrosse, or boxing without wearing a mouth guard puts your teeth at risk of injury. A sudden impact on the face can result in broken or knocked-out teeth. Wearing a properly-fitted guard can protect your teeth during such activities.
Skipping flossing
Irregular flossing is among the most unhealthy habits that damage the teeth. Brushing alone cannot reach the tight spaces where food particles and plaque accumulate. Flossing helps remove these substances, preventing tooth decay and gum disease. So, make it a habit to floss daily to maintain optimal oral hygiene.
Using excessive whitening products
Teeth whitening products can enhance your smile, but excessive or improper use can be dangerous. Research shows that these whitening products usually contain hydrogen peroxide, an ingredient that can weaken dentin—the protective layer of the teeth below the enamel. Consult a dentist before using products or practices to whiten your teeth at home.
Ignoring dental issues
Neglecting dental problems like tooth decay, gum disease, and tooth sensitivity can worsen the condition over time. On the other hand, prompt dental care can prevent further damage to the teeth and gums.
Delaying or skipping dental check-ups
Regular check-ups are crucial for early detection and prevention of dental issues. Dentists can detect the early signs, provide professional cleanings to remove plaque and tartar, and offer personalized advice for maintaining healthy teeth. Delaying or skipping these appointments can worsen oral problems, and you would require extensive and costly treatments later on. Experts recommend check-ups and cleanings every six months.
Overconsuming staining foods and beverages
Frequently consuming deeply pigmented foods and beverages like coffee, tea, and berries can stain your teeth over time. Brushing or rinsing the mouth after consuming these items can minimize the staining effects. Additionally, professional teeth whitening treatments can help restore the natural brightness of your smile.
Frequent snacking
Snacking throughout the day, especially on sugary or starchy foods, exposes the teeth to a constant acid attack. Each time you eat, the bacteria in the mouth produce acid that damages tooth enamel. To avoid this, limit snacking on these items and opt for healthier options like fruits, vegetables, or nuts.
Using toothpicks incorrectly
Toothpicks can help dislodge food particles stuck between the teeth. But instead of forcefully prying or jabbing them between your molars, use gentle strokes. Interdental cleaners can also safely remove trapped debris.
Teeth grinding
Teeth grinding is the habitual grinding or clenching of the teeth, often during sleep or stress. The excessive force exerted on the teeth while grinding can affect the enamel, lead to jaw pain, and weaken the teeth gradually.
Thumb sucking
Thumb sucking is a common habit among infants and young children, as it provides them with comfort and security. However, prolonged thumb sucking can have adverse effects on dental health. The continuous pressure and suction on the thumb can cause misalignment of the teeth and jaw, leading to an open bite or an overbite. It can also affect teeth growth and speech development. If thumb sucking persists beyond the age when permanent teeth begin to erupt, parents should encourage their children to break the habit gradually to prevent long-term dental problems.