Ever wondered how something as simple as sipping water can give us huge returns in the long run? This article will help you understand the role of water in regulating metabolism and how you can easily find ways to keep yourself hydrated and healthy!

Let us first start by understanding what water does to the body.

1. Water regulates your body temperature:

With change in weather, the body’s internal temperature has higher chances of fluctuating. Water helps in adjusting the body temperature. When the climate is hot, the body releases sweat which helps keep it cool. Thus, water lost in the form of sweat needs to be replenished for continued effective functioning.

2. Water helps in flushing out waste products from the body

Lot of unwanted matter produced by the body is expelled out in the form of urine, faeces and perspiration. Enough water intake is important to avoid constipation and ensure a healthy bowel movement. Also, adequate water intake helps in effective kidney functioning to flush out the toxins through urine and avoid kidney stones.

3. Water aids in digestion and nutrient absorption

Water is useful in breaking down large food particles to smaller ones, thus facilitating better digestion. Subsequently, it also helps in the utilization of nutrients like vitamins, minerals, etc. where they are transported to the cells for use.

4. Water helps in lubrication

Water helps keep the tissues moist and lubricates the joints. It acts as a cushion for sensitive areas like blood, brain and bones. By keeping the body hydrated, one reduces the chance of discomfort due to fall, knee pain or bone related conditions.

5. Water has a role to play in the production of saliva

Saliva majorly consists of water and hence a good amount of water intake is important for better saliva production. Saliva helps in moistening the food, lubricating the mouth and throat, reduces the risk of cavities, etc. Hence, a good amount of saliva production means regular intake of water.

How much water must one drink daily?

There is no common recommendation for daily water intake. Each individual is unique and hence optimal water intake target depends on various factors like body type (ectomorph, mesomorph, endomorph), body size, rate of metabolism, climate, time of the day, exercise pattern, illness, electrolyte levels, etc. Generally, 2-3 litres of fluid intake is considered essential for a healthy body. Certain situations like cold climate, less sweating, sedentary lifestyle, kidney related disorders, etc. may require an individual to restrict or keep a watch on the water intake. Likewise, athletes, ectomorphs, heavy workers, etc. have a higher demand for water since much is lost through sweat.

Smart tips to improve your water intake:

Always try to carry a water bottle wherever you go. It might seem like a task but it’s a very useful hack to stay hydrated during the travels.

Keep a track. Some people find it helpful using a reminder or water tracking apps while some simply keep a target for themselves. Example, finish one litre every 4 hours.

Focus most of the water intake during the day time. Most people realise that the water intake throughout the day was less and tend to gulp down huge portions at night before bedtime. This can result in frequent visits to the washroom and disturbed sleep quality.

Add a lemon wedge, few tulsi or mint leaves, sliced cucumber or crushed berries to your water. This infused water may help in improving the intake by adding flavour.

Include more fresh fruits and vegetables in the meals. The high water content in fresh foods would add on to your daily fluid intake.

Stay hydrated, stay healthy!