What Happens to Your Body
When You Drink Enough Water?
You Stay Regular
- It’s common to get a little constipated if you don’t drink enough water.
- Inactivity, diet changes, illness & even stress can add to the problem.
- The constipation usually passes on its own, but you can help move things along with
exercise, over-the-counter meds & of course, water. - See a doctor if your constipation lasts for more than a week or two or you have dizziness,
bad pain in your belly, or blood in your stool. - These could be signs of something more serious.
Your Joints Work Better
- Water makes up a large part of your joint cartilage that helps absorb shock & make bone-against-bone movements smoother.
- Water also can help keep gout (a painful joint condition) at bay.
- It helps flush toxins from your body that could inflame your joints, too.
You Sweat
- And that’s a good thing!
- As sweat evaporates from your skin, it cools down your body.
- Have a couple of extra cups of water in the couple of hours before you head out for exercise.
- Try to take about 10 big gulps every 15 minutes or so during your workout, too.
- Remember, you might not see the sweat you lose if you’re in the pool or an air-conditioned
gym.
You Avoid Dehydration
- Without enough water, you can sweat away too much fluid.
- You can also lose sodium & potassium that your body needs.
- It’s especially true in the heat.
- When it happens, you may be thirsty, pee less than usual & your mouth might dry out.
- You could even feel dizzy, lightheaded & confused.
Your Kidneys Stay Healthier
- Water helps your kidneys remove waste from your blood.
- If you don’t get enough water, that waste, along with acids, can build up.
- That can lead to your kidneys getting clogged up with proteins called myoglo bin.
- Dehydration can also lead to kidney stones & urinary tract infections.
You Keep Your Brain Sharp
- You may not remember as well, think as clearly, or concentrate as easily when you’re low
on water. - And you don’t have to be seriously dehydrated.
- It can happen if you’re just a little below where you should be.
- How little? Less than 4 cups of water in a 150-pound person.
You May Gain an Athletic Edge
- Even mild dehydration can make you tired.
- So it makes sense that athletes who replace the sweat they lose with water & electrolytes (minerals like sodium and potassium) have lower body temperature, more muscle,
stronger hearts, more brain power & more energy. - It all adds up to better performance.
You Could Lose Weight
- People who had just 2 or 3 more cups of water a day seem to have less fat, sugar, salt &
overall calories through the day. - That means proper hydration could help you lose weight.
- Extra water can replace empty, sugary calories many people drink with meals.
- Water also seems to speed up your metabolism, and it takes up space in your stomach
so you feel more full.
Your Heart Works Better
- Your ticker doesn’t have to work as hard when you drink enough water.
- In fact, even mild dehydration affects your blood vessels (making them less springy)
about the same as smoking a cigarette.
- Skimping on water also leads to less blood in your body, which can lower your blood
pressure & raise your heart rate. - It takes just 15 to 20 minutes for enough water to even things out.
You’re Less Likely to Faint
- You’re less likely to pass out when you give blood if you’ve had enough water.
- The same seems to be true if you’re careful to replace water lost through sweat or urine.
- When levels get a bit low, your blood pressure can drop & your nervous system can’t
control it as well. - That could make you faint.
- Watch out for this if it’s hot outside & especially when you exercise.
How Much Is Enough?
- A good rule of thumb is 15 cups a day for men & 11 cups for women.
- But keep in mind that includes total fluids.
- You get 20% to 30% of your water from food.
- You get more from other drinks like juice, tea & milk.
- If you’re sick, you’ll need more (especially with diarrhea or vomiting).
- If you’re exercising or outside in the heat, focus on getting a little extra, too.
Don’t Have Too Much
- Too much water can dilute the salt in your blood enough to make you sick (it’s called hyponatremia).
- Plus, you don’t want to overdo it if you have certain health issues or take drugs that
cause you to retain water, like NSAIDs, opiates, antidepressants, or others. - Drink enough to keep a hint of yellow in the color of your urine, but not so much that it’s
always clear or you spend all day in the bathroom. - Talk to your doctor if you’re unsure.
You Stay Regular
- It’s common to get a little constipated if you don’t drink enough water.
- Inactivity, diet changes, illness & even stress can add to the problem.
- The constipation usually passes on its own, but you can help move things along with
exercise, over-the-counter meds & of course, water. - See a doctor if your constipation lasts for more than a week or two or you have dizziness,
bad pain in your belly or blood in your stool. - These could be signs of something more serious.
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