Water is fundamental to our survival, yet many of us don’t drink enough of it. With summer around the corner, staying hydrated becomes even more crucial. This blog explores the myriad health benefits of drinking enough water and provides five practical tips to help you and your family stay hydrated during the hot summer months.
Drinking enough water is crucial for maintaining optimal brain health. Here are some key benefits supported by research:
- Reduction of Oxidative Stress: Hydrogen-containing water has been shown to reduce oxidative stress in the brain, which can help prevent neurodegenerative diseases such as Parkinson’s disease (Fujita et al., 2009).
- Improved Cognitive Performance and Mood: Water supplementation improves cognitive performance, mood, and working memory. A study found that drinking 500 mL of water significantly enhanced working memory and reduced feelings of anger, fatigue, and total mood disturbance in young adults (Zhang et al., 2020).
- Enhancement of Attention and Memory in Children: Studies have shown that drinking water can improve visual attention and memory in children. For instance, children who drank additional water performed better on visual attention tasks and reported feeling less thirsty (Edmonds & Burford, 2009).
- Preventing Cognitive Decline: In senescence-accelerated mice, drinking hydrogen water prevented age-related declines in cognitive abilities and was associated with increased serotonin levels and elevated antioxidant activity (Gu et al., 2010).
- Improved Cognitive Function and Mood in Adults: A study on young adults showed that water restriction impaired cognitive performance and mood, while water supplementation improved these aspects, with 1000 mL being the optimum volume for cognitive enhancement (Zhang et al., 2021).
Water is essential for nearly every function in the human body including the brain. Here’s a closer look at why staying hydrated is so critical:
Regulates Body Temperature
Water helps regulate your body’s temperature through the process of sweating and respiration. During hot weather, adequate hydration is vital to prevent heat-related illnesses like heat exhaustion and heat stroke.
Supports Digestion and Nutrient Absorption
Water is crucial for digestion. It helps break down food so your body can absorb the nutrients. Water also prevents constipation by softening stools and promoting regular bowel movements.
Maintains Kidney Function
Your kidneys filter waste from your blood and excrete it in urine. Drinking plenty of water helps your kidneys function efficiently and reduces the risk of kidney stones and urinary tract infections.
Enhances Physical Performance
Hydration is key to maintaining physical performance. Dehydration can lead to fatigue, reduced endurance, and poor exercise performance. Athletes and active individuals need to ensure they drink enough water before, during, and after physical activities.
Boosts Brain Function
Even mild dehydration can impair brain function, affecting mood, concentration, and memory. Staying well-hydrated is essential for cognitive performance and overall mental health.
Promotes Healthy Skin
Water keeps your skin hydrated and helps maintain its elasticity. Adequate hydration can improve skin health and give it a more youthful appearance, reducing the likelihood of dryness and wrinkles.
Aids in Weight Management
Drinking water can help with weight management by increasing feelings of fullness and boosting metabolism. Sometimes, our bodies can mistake thirst for hunger, leading to unnecessary snacking.
Flushes Out Toxins
Water aids in flushing out toxins and waste products from the body through urine and sweat. This detoxification process is crucial for maintaining overall health and preventing infections.
Supports Cardiovascular Health
Proper hydration is important for maintaining healthy blood volume and circulation. Dehydration can lead to a decrease in blood volume, putting extra strain on the heart and increasing the risk of cardiovascular problems.
Does your age impact how much water you need?
The amount of water you need to drink daily can vary based on age, sex, physical activity, and environmental conditions. Here is an overview of optimal daily water intake by age group based on current research:
Infants (0-12 months):
- 0-6 months: About 0.7 liters per day (primarily from breast milk or formula)
- 7-12 months: About 0.8 liters per day (including water from food and beverages) (Efsa Panel on Dietetic Products, 2010).
Children:
- 1-3 years: About 1.3 liters per day
- 4-8 years: About 1.6 liters per day
- 9-13 years: About 2.1 liters per day for boys, and 1.9 liters per day for girls (Efsa Panel on Dietetic Products, 2010).
Adolescents (14 years and older):
- Same as adults: 2.5 liters per day for males, and 2.0 liters per day for females (Efsa Panel on Dietetic Products, 2010).
Adults:
- Men: About 3.0 liters per day
- Women: About 2.2 liters per day (Rosinger & Herrick, 2016).
Adults (65 years and older):
- The total daily water intake tends to decrease with age, but recommendations suggest about 1.6 liters per day for females and 2.0 liters per day for males (Masot et al., 2020).
Pregnant and Lactating Women:
- Pregnant women: About 2.3 liters per day
- Lactating women: About 3.1 liters per day (Efsa Panel on Dietetic Products, 2010).
These recommendations include water from all sources, including beverages and food. It is important to note that individual needs can vary based on factors such as physical activity, health conditions, and environmental factors.
Here are five of our favorite ideas to help you and your family drink more water this summer
Staying hydrated can be challenging, especially for children and busy adults. Here are five practical tips to help you and your family drink more water this summer:
1. Infuse Your Water with Fresh Herbs
Plain water can be boring for some, but adding natural flavors can make it more appealing. Try infusing your water with fresh herbs. Herb-infused water offers several health benefits due to the bioactive compounds extracted from the herbs during the infusion process. Here are some key benefits supported by research:
- Rich in Phytochemicals: Herbs used in infusions release various phytochemicals into the water, including flavonoids, phenolic compounds, carotenoids, and alkaloids. These compounds have antioxidant, anti-inflammatory, and antimicrobial properties that contribute to overall health (Thiagarajah et al., 2019).
- Weight and Waist Circumference Reduction: A study on patients with metabolic syndrome found that consuming herb-infused water significantly reduced body weight and waist circumference over a period of 14 days (Purwanti et al., 2021).
- Improved Antioxidant Activity: Herbal water extracts have been shown to possess significant antioxidant activity, which helps protect cells from damage caused by free radicals. This includes extracts from herbs like Chrysanthemum, Hibiscus, and barley seeds (Duh & Yen, 1997).
- Enhanced Cognitive and Cerebrovascular Functions: Consuming herb-infused water, such as rosemary water, has been linked to improved cognitive function and cerebrovascular health, indicating potential benefits for mental alertness and brain oxygenation during cognitive tasks (Moss et al., 2018).
- Support for Metabolic Health: Herbal infusions like green tea, oolong tea, and black tea have been found to improve glucose tolerance, reduce body fat, and modulate gut microbiota, which can help manage metabolic conditions (Liu et al., 2019).
2. Set Hydration Goals
Set daily water intake goals for each family member. Use apps or simple tracking methods to monitor your progress. Encouraging friendly competition can make it more fun and motivate everyone to stay hydrated.
3. Carry a Reusable Water Bottle
Invest in reusable water bottles for everyone in the family. Having a water bottle handy makes it easier to drink water throughout the day, whether you’re at home, at work, or on the go. Choose bottles with measurement markers to track your intake.
4. Incorporate Water-Rich Foods
Incorporate foods with high water content into your diet. Fruits like watermelon, strawberries, and oranges, and vegetables like cucumbers, lettuce, and celery, are excellent choices. These foods can help keep you hydrated and provide essential nutrients.
5. Create a Hydration Schedule
Establish a hydration schedule to ensure you’re drinking water regularly. Set reminders to drink water at specific times, such as when you wake up, before meals, and before bed. Consistency can help turn drinking water into a habit.
Staying hydrated is crucial for maintaining good health, especially during the summer when the risk of dehydration is higher. By understanding the importance of water for your body and implementing practical strategies, you can ensure that you and your family stay properly hydrated. Whether it’s infusing your water with natural flavors or incorporating water-rich foods into your diet, these tips can help make drinking water a more enjoyable and consistent part of your daily routine. Cheers to a healthy and hydrated summer!