Added Benefits of Increasing Your Water Intake

We regularly discuss with patients the many benefits that water offers to the body. Water keeps the body temperature normal and lubricates and cushions joints. It protects the spinal cord and helps us get rid of waste through urination, perspiration and bowel movements. Based on the fact that about two thirds of our bodies are comprised of water, it may seem obvious that consuming water is important for our health. But a new study finds that by increasing plain water consumption, we can control our weight and reduce intakes of sugar, sodium and saturated fat.

Prof. Ruopeng An from the University of Illinois had the study published in the Journal of Human Nutrition and Dietetics. He noted that most people will meet the majority of their body's fluid requirements by drinking plain water and other beverages, but also through certain foods, such as soups, celery, tomatoes and melons. Keep in mind though that some liquids such as tea, coffee and soda also have caffeine in them, which has a diuretic effect on the body. This was not accounted for in the study. The researchers asked participants to recall all foods and drinks they consumed on 2 days that were between 3-10 days apart and then calculated the amount of plain water that each participant consumed as a percentage of daily dietary water intake from both foods and drinks.

For most people, water consumption was below adequate levels. As a general rule of thumb, one should try to consume about half of their body weight in ounces of water daily. For an average 160 lb individual, that would be 80 ounces of water, or 10 cups. On a daily basis, the participants consumed an average of about 4.2 cups of plain water, which accounts for just over 30% of their total water consumption.

The average calorie intake for each participant was 2,157 calories which included 125 calories from sugar-sweetened beverages and 432 calories from "discretionary foods" - desserts, pastries, snack mixes and other foods that are not essential. The results of the study revealed that people who increased their consumption of plain water by one to three cups daily lowered total energy intake by 68-205 calories each day and their sodium intake by 78-235 g each day. Further results showed that the people who increased their water consumption also consumed 5-18 g less sugar, as well as 7-21 g less cholesterol.

So not only did people improve their hydration levels, but they also ate less unhealthy foods, which contributed to an overall lower calorie intake and less metabolic stress on the body! Looking to lose a little weight, increase energy or decrease stress on the body? Increase your water intake as a quick and easy first step and see what benefits you experience.

In Health, 

Dr. Brad Niewierowski