Water is the foundation of life. It consists of two parts hydrogen and one part oxygen (H₂O).
After air, water is the most vital substance for our survival—without it, humans can survive only a few days. It’s not just a beverage; it’s a critical component of a balanced diet.
In this article, we’ll dive into why water is essential for the body and how it plays a vital role in keeping us healthy and functional.
Why is Water Vital for the Body?
Water is indispensable to every function of the human body.
Here are some fascinating facts:
- Over two-thirds of the human body is made up of water.
- The brain is about 75% water, blood 82%, and lungs 90%.
Just as a car can’t run without gas and oil, our bodies can’t function without water. Even a slight drop of just 2% in the body’s water supply can lead to dehydration, triggering various physical and mental effects.
Key Functions of Water in the Body
Here are some of the primary ways water contributes to our health and well-being:
1. Supports Digestion
Water acts as a universal solvent and plays a vital role in digestion.
Here’s how:
- Digestion begins with saliva, which is primarily made of water. Saliva contains enzymes that break down food, allowing nutrients, vitamins, and minerals to be absorbed by the body.
- Water also helps digest soluble fiber, aiding bowel movements and preventing constipation. When your digestive system functions smoothly, your body can efficiently extract nutrients from the food you consume.
Staying hydrated ensures that your metabolism stays on track.
2. Transports Nutrients
After food is broken down in the digestive system, water-soluble nutrients are absorbed into the bloodstream. Water helps carry these nutrients through capillaries in the intestinal walls and delivers them to cells throughout the body.
Proper nutrient transport ensures that every part of your body gets the energy and materials needed for growth, repair, and overall functioning.
Drinking enough water can also boost circulation and energy levels.
3. Removes Waste
Water enables the body to eliminate waste through:
- Urination
- Defecation
- Perspiration
Drinking enough water helps the kidneys and the liver efficiently flush out toxins and waste. It also prevents constipation by softening stool and promoting smooth bowel movements.
When waste is removed regularly, your body feels lighter, and your risk of toxin-related issues is minimized.
4. Prevents Dehydration
Active individuals and those exposed to hot weather are at a higher risk of dehydration. Illnesses such as fever, vomiting, and diarrhea can also dehydrate the body.
To stay hydrated:
- Drink water regularly throughout the day.
- Increase fluid intake during exercise or when unwell.
Hydration not only keeps you energized but also helps maintain cognitive function, physical performance, and overall resilience to stress.
5. Regulates Body Temperature
Water plays a critical role in maintaining a stable body temperature. When exposed to heat, water facilitates sweating, releasing heat and cooling the body.
This process prevents overheating and helps maintain optimal internal temperatures. Temperature regulation is vital for cellular health and ensuring that your body’s biochemical processes function efficiently.
Drinking water before, during, and after physical activity is particularly important for avoiding heat exhaustion.
6. Reduces Disease Risk
Staying hydrated may lower the risk of chronic diseases.
For example:
- Drinking 8-10 glasses of water daily can reduce the risk of colon cancer by 45%, and bladder cancer by 50%, and may potentially lower the risk of breast cancer.
- Hydration also supports heart health by improving blood flow, reducing strain on the heart, and aiding in the removal of harmful substances from the bloodstream.
7. Hydrates the Skin
The skin, like any other organ, is made up of water. Proper hydration prevents dryness, flakiness, and premature aging, keeping your skin smooth and healthy. When your skin is well-hydrated, it appears more radiant, elastic, and youthful.
Adequate water intake can complement skincare routines and enhance your natural glow.
8. Maintains Joint Health
Water is a key component of synovial fluid, which lubricates and cushions the joints. Proper hydration helps reduce joint friction and wear, lowering the risk of arthritis and improving flexibility.
Active individuals and athletes particularly benefit from hydration to protect their joints during high-impact activities.
9. Boosts Brain Function
The brain relies on water for optimal function. Even mild dehydration can impair focus, memory, and cognitive performance. Water helps maintain the brain’s temperature and supports the production of neurotransmitters and hormones.
Drinking water has also been shown to improve mood and reduce feelings of anxiety.
10. Supports Healthy Weight Management
Drinking water can help control appetite by creating a sense of fullness. Substituting water for high-calorie beverages like soda can reduce overall calorie intake.
Drinking a glass of water before meals can prevent overeating and support weight loss goals.
11. Protects Vital Organs
Water acts as a cushion for sensitive organs like the brain, spinal cord, and eyes. Proper hydration can reduce the risk of complications like kidney stones or urinary tract infections (UTIs).
In pregnancy, water plays a critical role in amniotic fluid production, which protects and supports fetal development.
12. Improves Exercise Performance
Hydration is vital for muscle function and endurance. Dehydrated muscles are more prone to cramps and fatigue. Water helps regulate body temperature during exercise, preventing overheating and improving stamina.
Athletes are encouraged to hydrate before, during, and after workouts to maximize performance.
13. Supports Immune System
Water aids the production of lymph, a fluid that carries immune cells throughout the body to fight infections. Proper hydration helps the body recover more quickly from illnesses by flushing out toxins and bacteria.
14. Aids in Electrolyte Balance
Electrolytes like sodium, potassium, and magnesium are essential for nerve and muscle function. Water ensures the right balance of electrolytes, supporting energy levels and reducing the risk of muscle cramps or fatigue.
15. Promotes Cardiovascular Health
Staying hydrated reduces the viscosity of blood, making it easier for the heart to pump. Proper hydration lowers blood pressure and reduces the risk of cardiovascular strain.
Dehydration has also been linked to higher cholesterol levels, as the body compensates for the lack of water.
How Much Water Does Your Body Need?
The average daily water requirement is approximately 2 to 2.5 liters.
Here’s a breakdown:
- About 1 liter of water is derived from moisture-rich foods.
- The remaining 1.5 liters can be fulfilled by drinking 8-10 glasses of water daily.
However, individual needs may vary based on factors such as:
- Weight and height
- Level of physical activity
- Climate and environmental conditions
Quick Hydration Tip: Monitor your hydration level by checking your urine:
- Clear urine: Well-hydrated
- Dark urine: Dehydrated and in need of more fluids
Final Thoughts
Water is more than just a thirst quencher—it’s the lifeline of your body. From supporting digestion to regulating temperature, maintaining joint health, and preventing diseases, its benefits are endless.
Make it a habit to prioritize hydration every day. Start by carrying a reusable water bottle, setting daily reminders, or incorporating water-rich foods into your meals.
Stay hydrated, stay healthy. Your body will thank you for it!
Ready to improve your health? Start tracking your water intake today! Share this article with friends and family to spread the message of hydration. Let’s all make water a priority for better health and vitality.
Nice! Love this post about the importance of water to the body. I was actually looking for something when I landed on your site. I agree that drinking lots of water helps keep us healthy.
I’m just wondering if you have heard about a special water bottle that allows you to monitor and track your water intake because of the feature on the back of the bottle. It’s a great gift idea as it will encourage your friends or family to increase to drink more water in order to stay healthy. There’s a motivational quote on the front of the bottle that will remind them how important it is to drink water and stay hydrated.
Hello, thanks for dropping by. I haven’t heard about this special water bottle but I will definitely look into it. Yeah, I believe having a water bottle that will remind you the importance of drinking water is a great idea, thanks.
Cheers to staying healthy by drinking lots and lots of water!
Staying hydrated should be a huge priority for everyone. I admit to not consistently drinking enough until I had some kidney stones and started reading about how it should be a front and center health concern.
Drinking at least 8 tall glasses of water per day and getting 7-9 hours of sleep every night were my 2018 resolutions in fact. I love the fact you mention the tell tale color of pee is a litmus test. If you think you are drinking enough and it’s not at least clear-ish then you need to drink more water.
Amen to us all drinking more of it and just curious – have you always been good about drinking enough yourself?
Aside from being the healthiest drink, water is very important for life sustenance. We can survive without solid food for a couple of months but we will die from dehydration within days.
8-10 glasses (330 mL) is the ideal amount of water intake depending on your BMI and also on your gender and the amount of physical activity you engage in everyday; the more active you are, the more water is required.
I always knew about the 8 glasses of water rule of thumb but I did not actually practice it until I was already working because the nature of my job required me to examine body fluids. And having to examine urine every single day made me aware of the normal color of urine in healthy individuals.
I wish you the best in your 2018 resolution of drinking at least 8 glasses of water everyday and I hope it will become a habit and not just a goal that you need to accomplish.
Cheers to a healthy lifestyle!
Oh boy, I definitely don’t drink enough water. It’s really hard when you’re not thirsty at all. I’ve tried in the past, but it makes me feel so full, trying to get the recommended amount. I also didn’t know that water can reduce the risk of colon cancer and bladder cancer. Interesting read.
You’re right Dave, it’s difficult to drink water when you’re not thirsty. What about setting time intervals for drinking one full glass, that 350 mL,of water? It always works for me.
I drink 1 glass right after waking up in the morning (5:30 AM) 1 before breakfast 6:30 AM), 1 every two hours after that (9 & 11 AM), 1 right before lunch, 1 every two hours after and 1 or 2 about 4 hours before sleeping. Try it, I hope it works for you too.
Avoiding the risk of colon and bladder cancer to me are strong motivations to drink enough water.
This was a great read as I know I am probably not drinking nearly enough water as I should be. I find it fascinating that the brain is made up of 95% water. That in itself seems to be a good enough reason to stay hydrated! I might have to go make myself a fresh lemon water after reading this 🙂
Hi Elsa,
The brain having made up pf 95% water says a lot about how important it is to drink enough water because even a very minimal decrease in the water level in the brain will result in headache. Every activity that involves the use of the brain will cause the brain’s water level to decrease and that is why it is important to replenish it continually by drinking the necessary amount of water.
So go for that lemon water drink, girl!
Hello Alice,
I have always made sure I have water with me at all times. It is quite an inconvenience when other people just don’t care and think it is strange. Nowadays people are starting to understand how important it is though so now it is popular to have a water bottle! I was ahead of the curve I guess!
I always bring a water bottle to work every day and also keep a filter bottle at work as well so I can filter as much water as I may need. I refuse to drink the chlorine in city water so I always filter it.
I know water is vital and important for so many functions in the body but I did not know drinking enough water can prevent cancer…your post here made me reach for my water bottle!
Thanks,
Jessica
Hi Jessica,
Bringing your own water bottle to work is a great way to make sure you are drinking enough water everyday. I think this has become so popular these days as more and more people are now aware of the importance of water to the body and to our overall health. But of course there are still those who don’t care and think it’s strange that we love to drink water.
Drinking enough water is great but making sure the water we’re drinking is safe is another thing. Thanks to water filters and mineral waters. Our tap water supply is also chlorinated that’s why we are ordering water from water refilling stations.
Not many people are aware that drinking enough water does not only keep us hydrated but it also keeps us from certain diseases such as colon and bladder cancer. So let’s keep drinking lots of water to remain fit and healthy.
Hi, Alice. This is an enlightening article. I know I must drink enough water to keep my body perform well. But practically I often forget to drink enough quantity. I become aware only after I see my urine color. One of my friends always brings two large bottles to be drunk during her working hours. That is her reminder to get enough water for her body.
Hey Melani,
Drinking enough water sounds like a very simple health advice which is easy to follow but because we live in a fast-paced society, we often neglect it. This is quite the problem with me, once I get tied up into something that I want done right away, I forget to eat; I forget how hungry I already am. But I never forget to drink a glass of water, i.e. 330 mL, every 2 waking hours. Why? Because I set my alarm to remind me when it’s time for a gulp.
Bringing 2 large bottles to work is a perfect idea to make sure you get enough water everyday, kudos to your friend.
Hi Alice,
Very good learning here. Reading your article is like going back to learning science. Most of us know about the importance of water intake but all of us need to be reminded why and what it is good for.
Not to forget that we need more than the normal 8-10 glasses of water on a hot day. Also, it depends on the what activities we have done for the day.
Hey Sharon, isn’t it nice to be reminded once in a while of the things we already know but often ignore?
Most people do not realize the importance of drinking enough water, not just to maintain body hydration but most especially for disease prevention. 8-10 glasses or 1.5-2.5 liters per day and more during hot seasons and increased physical activities. Just a tip so we don’t forget, always keep your bottle of water with you.
Even though I knew it was important to drink enough water, I had no idea there were so many reasons as to why this was so important! I thought ti was more to do with hydration, I had no idea it could help prevent diseases and illnesses.
I know I always feel worse when I don’t drink enough though so that in itself encourages me to drink more.
Hi Louise. Most people are aware of the benefits of water for hydration but often disregard how water is also beneficial in preventing several diseases. Several scientific studies show that drinking more water prevents kidney stones, urinary tract infection, helps reduce fever and heart burn and helps treat coughs, cold, sore throats as well as respiratory infections. Knowing all these benefits of water to our body and our overall health should encourage us to drink enough water.
Great and informative post! Water is my favorite beverage; it’s the most refreshing there is. Water is so powerful, it brings life to all living things. However, what’s saddening is that too much water can also bring danger especially to those with kidney malfunctions. I guess it’s still all about balance at the end of the day. Thanks for this!
Water is definitely the healthiest and most refreshing drink. It’s the only drink that is sugar-free. It’s very important to drink enough water everyday to maintain the normal functions of the different organs in our body. But like what you said there are also cases where drinking too much water is not advisable. Thanks for your comment Lily.
Some health advisors have been advocating that there is a proper time to drink water. Some advise not to drink water immediately after or during meals as this will deter digestion by diluting digestive enzymes or advise not to drink too much water immediately before going to bed. May be you can shed some more light according to your information search. Otherwise I see article very educative. It has shed some light to what I didn’t know.
Hello George, thanks for dropping by! I was actually thinking of tackling this on my next post but since you raised the question, I might as well answer it briefly.
You’re right, there is always a proper time to drink water in order to maximize its benefits as well as to avoid some negative effects. Such as in the case of drinking water during a meal or right after it to avoid indigestion. Health experts highly advise against this because they say that instead of the food being processed immediately in order for it to be properly utilized by the body, it will remain a little longer in the stomach causing us to experience bloating and reflux.
Drinking excessive water before bedtime is also not advisable as it will definitely have us heading to the bathroom repeatedly over the course of our sleep preventing us to have that blissful sleep that we so long for after working hard during the day. I personally avoid water 1-2 hours before going to bed because once my sleep is interrupted it will be difficult for me to go back to sleep.