10 Health Benefits of Water (With Tasty Recipes)
Water is the main component of lymph, a clear liquid in the lymphatic system that helps filter and remove excess fluids and impurities from the body through urine, as well as transporting white blood cells throughout the body, helping to strengthen the immune system.
Furthermore, water is important for maintaining the functions of the heart, intestines, brain, muscles and skin, helping to control body temperature, avoid constipation, prevent kidney stones and maintain skin hydration.
To maintain daily hydration, it is important to prioritize drinking plain water. However, some people may have difficulty drinking plain water, and in these cases, options such as flavored water, fresh fruit, and teas can help complete the recommended daily water intake.
10 Health Benefits of Water
The main health benefits of water are:
1. Regulates body temperature
Water helps the body regulate its temperature according to the ambient temperature. This is because in high temperatures, our body produces and releases sweat, which, when evaporated, releases heat, thus reducing the body temperature.
2. Lubricates and cushions joints
Water is one of the components of synovial fluid, a viscous fluid that lubricates and cushions the bones, preventing friction and facilitating joint movement.
3. Prevents kidney stones
Water increases the production and volume of urine that passes through the kidneys, preventing the formation of small calcium crystals that can form, thus preventing kidney stones, a stone-like mass in the urinary system that can cause pain when urinating, fever and back pain. Learn about other symptoms of kidney stones and how to treat them .
4. Facilitates digestion
Water is one of the essential components of saliva, bile, and gastric juice, facilitating the digestion of food. In addition, water is important for the absorption and transport of nutrients from food to the body.
By hydrating the fecal matter, preventing the feces from drying out and facilitating their elimination, water is important to prevent constipation. However, it is important to remember that this function occurs especially when regularly consuming foods that are sources of fiber, such as fruits, vegetables and whole grains. See how to increase your fiber intake .
5. Detoxifies the body
Water helps to detoxify the body, because it is the main component of lymph, a clear liquid in the lymphatic system that helps to filter and remove excess fluids and impurities from the body through urine.
6. Improves blood circulation
By diluting the blood, preventing blood clotting, water improves circulation, facilitating the arrival of blood to all organs and thus avoiding problems such as high blood pressure , fluid retention , tingling and varicose veins .
7. Maintains skin health
Water helps eliminate toxins from the body, in addition to participating in the absorption and transport of vitamin A, vitamin C, collagen and other important nutrients to maintain the elasticity and hydration of the skin, preventing the appearance of sagging, wrinkles and cellulite.
8. Promotes weight loss
Water promotes weight loss because the body can often confuse the feeling of thirst with hunger. Therefore, drinking water, especially before meals, helps to fill up the stomach and reduces food intake throughout the day.
9. Strengthens the immune system
Water helps transport white blood cells, one of the blood compounds responsible for defending the body, thus helping to strengthen the immune system, preventing infections, illnesses, allergies and colds.
10. Prevents mental fatigue
Water prevents dehydration, helping to maintain cognitive function, preventing symptoms such as fatigue, low concentration, attention and memory.
Recommended amount of water per day
The recommended amount of water per day varies according to several factors, such as age, body weight, season, health status and physical exercise. However, in general, it is recommended to drink around 2 liters of water per day. Find out the recommended amount of water for each person .
How to increase your water intake
Some tips to increase your water intake throughout the day and avoid dehydration are:
- Carry a water bottle with you, refilling it throughout the day and setting a drinking goal per day, according to the volume of the bottle;
- Drink a glass of water before every meal, break or bathroom break at work or school;
- Choose to drink water during meals and when eating out;
- Use smartphone apps that remind you to drink water.
However, some people have difficulty drinking plain water and, in these cases, options such as flavored water, soups and teas can help complete the recommended daily water intake.
Furthermore, a good strategy can be to consume foods rich in water, such as watermelon, radish, pineapple and cauliflower, for example.
Tasty recipes with water
Some recipes for lemon, hibiscus and orange flavored water are some healthy and tasty options that help increase your water intake.
1. Water flavored with orange, mint and cinnamon
Ingredients:
- 1 orange;
- 1 cinnamon stick;
- 10 mint leaves;
- 1 liter of cold, boiled or filtered water;
- Ice cubes to taste.
Method of preparation:
Wash the orange and mint leaves well. Cut the orange into thin slices and place in a jar with a lid, along with the ice water, cinnamon sticks, ice cubes and mint leaves. Mix well and serve.
2. Lemon and cucumber flavored water
Ingredients:
- 1 lemon;
- 3 cucumber slices;
- 1 liter of filtered or boiled water.
Method of preparation:
Wash the lemon and cucumber well. Cut the lemon and cucumber into slices and place in a jar with a lid, along with the water. Leave in the refrigerator and drink throughout the day.
3. Hibiscus flavored water
Ingredients:
- 2 tablespoons dried hibiscus flowers;
- 1 liter of water.
Method of preparation:
In a saucepan or kettle, boil the water. Turn off the heat, add the hibiscus flowers, cover and let stand for 5 minutes. Strain the drink, transfer to a jar with a lid and drink throughout the day. On warmer days, you can leave the drink in the refrigerator.
