We’re sure you’ve heard it before. Drinking eight to 10 glasses of water comes with tons of health benefits. Here we will get to know the many benefits of water hydration, what it can do to your skin, and tips on how to increase your water intake.
First, know how much water you should drink
A lot has been said about drinking eight glasses of water every day. Apparently, every person is different, including the number of glasses you should take per day. So, how much water should you drink in a day?
The truth is it depends on various factors such as age, weather, physical activity level, and gender. Nonetheless, women are recommended to drink at least 2.21 litres of water everyday while men are advised to drink at least three litres.
Apart from water, you can also get your liquid fix from tea, clear soups, milk, or fresh fruit juices or smoothies. There are also water-enriched foods you can eat such as watermelon to increase your fluid intake.
It is best to drink at least, if not more than, the recommended number of litres per day to avoid dehydration. This way, you will be able to enjoy the benefits it could bring to your overall health.
Say hello to the many health benefits of drinking water
By now you probably have an idea of how important water is to your daily routine. In fact, your body cannot function without it. The next question is this: how exactly does water help you in boosting your overall health?
Here are some of the many health benefits you can get from drinking water – all proven by scientific studies and experiments:
Minimises headaches – Did you know that water deprivation is a common cause of headaches? In fact, it can trigger migraines too. Drink water as much as you can to prevent headaches from paying a visit.
Boosts mood – According to a study, participants who increased their water intake to 2.5 litres everyday experienced less fatigue, confusion, sleepiness, and bewilderment. This puts you in a better mood as well.
Reduces fluid retention – Keep in mind that dehydration is a threat to survival. By drinking water, you are able to prevent retention of fluid in your body and minimise the possibility of using diuretics to prevent bloating, which can also cause a threat in your body.
Better digestive system – Drinking water keeps both your digestive system and urinary tract healthy. It turns out that water helps metabolise food, transport nutrients properly, and facilitates in excreting waste products.
Improves physical performance – Many scientific studies are dedicated to the connection between physical performance and water hydration. This is because when you exercise, your body uses more water and keeping yourself hydrated can help you get back on the exercise track. Water also improves your endurance, reduces fatigue, and makes you less sore after a workout.
Boosts cognitive performance – Whether young or old, lack of hydration could affect your cognitive function which includes short-term memory, alertness, and concentration. Every time you drink water, you can reduce dehydration-induced cognitive deficits. In case you need a brainpower boost, always have a glass of water beside you.
If there is one part of your body that will truly be happy when you drink up, that is your skin. In fact, your skin is among the biggest beneficiaries of water hydration, although not all people believe in that.
Establishing a good relationship between water and your skin
You’ve probably heard countless times about the connection between water intake and its effects on your skin. In fact, many people will tell you that hydration could improve your skin or complexion. At the same time, the more water you drink, the better the results will be. This may lead to a moisturised look or could help minimise acne and other skin conditions.
Here’s the truth: not everything you read about water and the skin connection are true. Your skin is made up of cells, which are also made up of water. It has three layers: epidermis, or the outer layer of your skin, dermis, which is the underlying skin, and subcutaneous tissue.
Your skin is approximately 30 percent water, thereby making it elastic, plump, and resilient. In fact, if the outermost layer of epidermis doesn’t have enough water, it could make your skin rough and encourage the loss of elasticity. Consequently, the overlapping cellular structure of your skin’s stratum corneum and lipid content serves as a waterproof for your body.
What happens when you sweat? Doesn’t that signify loss of water, thereby making your skin dry?
Not necessarily. Sweat is carried out by your eccrine sweat glands and distributes it evenly over your body. Still, this doesn’t mean it could make your skin dry. Skin dryness is due to prolonged contact with hot water, scrubbing, exposure to dry air, existence of medical conditions, or intake of medications.
Other ways to keep your skin hydrated
Here’s what else you can do to maintain your skin’s plumpness and elasticity:
Always use a gentle cleanser when cleansing your skin. Soap may irritate and strip off your skin’s natural moisture, thereby making your skin dry.
Moisturise your skin within two minutes after stepping out of the shower. Your skin is still porous and vulnerable to products, thereby making it easier to absorb any hydrating products.
Choose your moisturiser carefully and according to your skin type. It is best to go for moisturisers that contain natural products for better results.
Continue drinking at least eight glasses of water every day. You may not see the results overnight, but this is still the easiest way to encourage water hydration.
Protect your skin against extreme weather. Whether it’s winter or summer, wearing protective clothing according to the weather is a must before stepping out of the house.
Avoid prolonged contact with chlorinated or hot water.
Are you ready to drink more H20? Make sure you read the next section to help you increase your intake.
Tips to help you drink more H2O
At this point, you already know why your body needs water and the many benefits it brings to your overall health. The challenge now is how to ensure that you are getting enough hydration. Below are some easy tips and adjustments you can make to ensure that you drink up as much as you can:
Don’t fight the urge to drink. One of the easiest ways to determine if you are not getting enough water is when you start feeling thirsty.
Track your water intake. It doesn’t matter if you print a chart from Pinterest or make your own. Tracking the number of glasses you’ve had in a day allows you to see how much you are getting and whether you are getting enough. Be honest when you track your glasses.
Look into other fluid alternatives. Drinking water is the easiest way to maintain the right amount of fluids in your body, but apart from water, you can also have tea, fresh fruit juices, and smoothies. Adding lemon in your water can inject zest in your drink to encourage you to drink more.
Set your reminder. You have to be creative on this one. You can set your alarm reminding you to drink water every two hours, make a sign on your window, or write “drink up” on a piece of paper and use it as a wallpaper. Do something that works for you as long as you will be reminded to drink up.
Make this a before-bedtime habit. If you don’t feel the urge to go to the bathroom late at night, it’s either you are a deep sleeper or you are not getting enough water at night. Drink a glass before hitting the sack, or at least have a pitcher of water beside you in case you need to drink.
Don’t forget your water bottle. One of the reasons for lack of hydration is that water is not accessible. Avoid making excuses and fill a water bottle before you leave home. Place it inside your bag so you can have access to water every time you feel thirsty.
The bottom line
The benefits of water could come across in various fields – from boosting your health to improving your skin. The bottom line is make it a habit to drink fluids as much as you can since the benefits of keeping yourself hydrated is immeasurable.
Drink up. Your body will thank you. For more information on how you can maintain hydrated, healthy skin and product recommendations to match, visit our friends griffin+row.
Find more captivating articles on healthy self-care in Issue 7, Audrey Daybook – Empowered Women.