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Medical studies have proved numerous benefits that water brings to an individual’s physical and mental health. Here are the 10 most positive potential effects of adding more water to your diet:

          1.) Improves Attention

Various studies have shown that drinking an excessive amount of water daily can improve the attention and focus of the human brain (2). It improves the overall functioning of the body and also helps in the reduction of feelings of headache and fatigue.

          2.) Lubrication for Muscles and Joints

Water acts as a major lubricant to muscles and joints in the body and aids in excellent working (3). Almost ¾ of the muscle mass in the body is made up of water. Hence, it is the essential constituent required for the optimum and normal functioning of both muscles and joints, thereby reducing joint pain in adults and the elderly.

          3.) Thermoregulation

Water plays a major role in the thermoregulation of the human body. It acts as a buffer in maintaining the normal body temperature in stress conditions such as extreme heat or extreme cold (4). It also plays its primary role in sweating and retaining water as per the body’s needs and demands.

          4.) Weight Loss

Water tends to reduce weight if taken with meals together (5). In a study, it was observed that if the water is removed from the meals, the average consumption of the nutrients increased hence ultimately increasing the total calorie intake, adding onto the body weight. Therefore, if the water is added as pre-meal intake, it has a significant role in reducing weight by decreasing the diet intake.

          5.) Improves Skin Health

Intake of the recommended amount of water has been associated with the drastic improvement in the skin and beauty at all ages (6). It tends to reduce the wrinkles, and a decline in skin changes is seen during aging years. Water improves the overall skin physiology and biomechanics, thereby enhancing the beauty associated with it.

          6.) Anti-Inflammation

Water suppresses oxidative stress and contributes a lot to the anti-inflammatory response (7). Water does this because of its nature of flushing in toxins and irritants from the body.

          7.) Role in Osteoarthritis

Water is one of the main contributors to synovial fluid production and has a major role in preventing osteoarthritis. This also aids in the smooth functioning, prevents grinding, and lubricates the joint in the long run.

          8.) Maintains Blood Pressure

Hypo-hydration (the lack of water in the body) has severe effects on the cardiovascular system, thereby impairing the blood pressures and vascular system (8). Intake of an adequate amount of water can help in the maintenance of blood pressure and normal physiology of the cardiovascular system.

          9.) Treats Constipation

According to a study (9), water plays a significant role in intestine mobility and promotes peristalsis. The lack of water may result in reduced mobility, thereby causing constipation. Therefore, water can be a treatment option when dealing with acute or chronic constipation.

          10.) Biological Significance

Biologically, water is needed to maintain the regular transport in the body. All major constituents in the cell and nutritional substances are transported by using water as a medium. Therefore, it can greatly contribute to living a happy and healthy life.

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References:

 1.) Popkin B, D’Anci K, Rosenberg I. Water, hydration, and health. Nutrition Reviews. 2010;68(8):439-458.
2.) Krecar I, Kolega M, Kunac S. The Effects of Drinking Water on Attention. Procedia – Social and Behavioral Sciences. 2014;159:577-583.
3.) Hossain M. WATER: THE MOST PRECIOUS RESOURCE OF OUR LIFE. Global Journal of Advanced Research. 2015;2(9):1436-1445.
4.) Hosseinlou A, Khamnei S, Zamanlu M. The effect of water temperature and voluntary drinking on the post rehydration sweating. 2013;6(8):683-687.
5.) Daniels M, Popkin B. Impact of water intake on energy intake and weight status: a systematic review. Nutrition Reviews. 2010;68(9):505-521.
6.) Rodrigues L, Palma L, Tavares Marques L, Bujan Varela J. Dietary water affects human skin hydration and biomechanics. Clinical, Cosmetic and Investigational Dermatology. 2015;:413.
7.) Sun Q, Xin F, Wen X, Lu C, Chen R, Ruan G. Protective Effects of Different Kinds of Filtered Water on Hypertensive Mouse by Suppressing Oxidative Stress and Inflammation. Oxidative Medicine and Cellular Longevity. 2018;2018:1-8.
8.) Watso J, Farquhar W. Hydration Status and Cardiovascular Function. Nutrients. 2019;11(8):1866.
9.) Boilesen S, Tahan S, Dias F, Melli L, Morais M. Water and fluid intake in the prevention and treatment of functional constipation in children and adolescents: is there evidence?. 2017;4(93):320-327.