We all need water to
live, but how much do we really know about it?
From the truth about drinking
eight glasses of water per day to refilling
plastic bottles, here's what you
should know about water benefits.
By Wyatt MyersMedically
reviewed by Niya Jones MD, MPH
1. Everyone needs to
drink eight glasses of water a day.
Myth. Though water is the easiest and
most economical fluid to keep you hydrated, the latest Institute of Medicine
recommendation is that women should strive for about two liters or eight
glasses a day and men should aim for three liters or 12 glasses a day of any
fluid, not just water. “No one can figure out where this ‘eight glasses of
water’ came from, but I believe it came from the old RDA [recommended daily
allowance] for water that matched water requirements to calorie requirements,”
notes Georgia Chavent, MS, RD, director of the Nutrition and Dietetics Program
at the University of New Haven in West Haven, Conn. “The new requirement from
the Institute of Medicine is much more generous and includes recommendations
for total beverage consumption, not just water.”
2. Drinking water
flushes toxins from your body.
Fact. Though water doesn’t necessarily
neutralize toxins, the kidneys do use water to get rid of certain waste
products. If you don’t drink enough water, your kidneys don’t have the amount
of fluid they need to do their job properly. “If the body does not have
sufficient water, then metabolic wastes will not be removed as efficiently as
they should,” explains Amy Hess-Fischl, RD, CDE, of the University of Chicago
Kovler Diabetes Center. “In essence, the body would be holding in toxins
instead of expelling them, as is required for proper health.”
3. Bottled water can
cause tooth decay.
Myth. Bottled water in and of itself
doesn’t cause the teeth to decay, but it usually doesn’t contain any fluoride,
which is added to tap water to help prevent tooth decay. “Fluoride is an
important element in the mineralization of bone and teeth,” says Constance Brown-Riggs,
RD, CDE, author of The African American Guide To Living Well With Diabetes and
a nutritionist and certified diabetes educator in New York City. “With the increased
consumption of bottled water, which is not fluoridated, there has been an
increase in dental caries [cavities].”
4. Drinking water can
help keep your skin moist.
Myth. While it used to be believed that
staying properly hydrated led to youthful, vibrant skin, the reality is that
the amount of water you drink probably has very little to do with what your
skin looks like. “Unless the individual is severely dehydrated, drinking large
quantities of water will not prevent dry skin,” Hess-Fischl says. “Basically,
the moisture level of skin is not determined by internal factors. Instead,
external factors such as skin cleansing, the environment, the number of oil
glands, and the functioning of these oil-producing glands determine how dry the
skin is or will become. The water that is consumed internally will not reach
the epidermis [the top layer of the skin].”
5. Drinking water
helps you lose weight.
Fact. Drinking water won’t specifically
trigger weight loss, but it can aid in the process. Water replaces other
calorie-laden beverages in the diet, causing you to reduce your overall number
of calories. Plus, it can make you feel fuller, so you may eat less at each
meal. Water, particularly cold water, may even play a role in increasing your
metabolism. “A new study seems to indicate that drinking water actually speeds
up weight loss,” says Tanya Zuckerbrot, MS, RD, owner of Tanya Zuckerbrot
Nutrition, LLC, in New York City.
“Researchers in Germany
found that subjects of the study increased their metabolic rates [or the rate
at which calories are burned] by 30 percent after drinking approximately 17 ounces of water.”
The Truth About Drinking Water
Is it dangerous to drink too much water? Is
yellow urine really a sign of dehydration?
6. Yellow urine is a
sign of dehydration.
Myth. It can be, but not all yellow
urine is cause for alarm. “Dark yellow urine may be a sign of dehydration,”
says Zuckerbrot. “The kidneys filter waste products and reabsorb water and
other useful substances from the blood, so they control the volume and
concentration of urine output. Dehydration leads to increased urine concentration,
turning your urine dark yellow. Ideally your urine should be straw yellow in
color.” Other factors, though, such as taking a multivitamin, can also lead to
yellow urine.
7. If you’re thirsty,
you are already dehydrated.
Myth. If you start to feel thirsty, then
you are headed in the wrong direction and should grab a drink of water, but
thirst doesn’t necessarily mean you’re dehydrated. “Thirst begins when the
concentration of [substances in the] blood has risen by less than 2 percent,
whereas most experts would define dehydration as beginning when that
concentration has risen by at least 5 percent,” notes Hess-Fischl.
8. You need sports
drinks, not water, to function at a high level in athletics.
Myth. Sports drinks may have fancier
advertising campaigns, but water is really all you need to get the fluid
necessary to participate in most athletic endeavors. “Adequate fluid,
especially water, is most important for athletes of all ages as it is the
single most important way the body has to transport nutrients and energy and
remove heat during exercise,” says Chavent. “A sports or vitamin beverage may
taste better, but is not necessary for hydration and is expensive.” Keep in
mind though that people who run marathons or compete in highly strenuous activites
may need to supplement their water intake with sports drinks to offset the salt
they lose due to heavy sweating over long periods of time. This doesn’t apply
to most people who are simply exercising to get fit at the gym, for instance.
9. It’s possible to
drink too much water.
Fact. People with certain health
conditions can put themselves at risk of complications if they drink too much
water. “People with some heart conditions, high blood pressure, or swelling of
the lower legs [edema] need to avoid excess water,” says Hess-Fischl. “If you
have a history of kidney problems, especially if you have had a transplant,
consult your doctor before increasing your fluid intake.” Hess-Fischl adds that
you shouldn't drink too much water while eating, as it dilutes your stomach
acid and can cause digestion problems.
10. You should not
reuse plastic water bottles.
Fact. Plastic water bottles can present
a couple of risks to people who drink their contents and then fill them up time
and again. “These bottles leach chemicals into your water after multiple uses,”
Hess-Fischl explains. “The bottle, if not properly cleaned, may also harbor
bacteria from your mouth.”
Water is essential to survival — use these
facts to figure out if you need to increase your intake or feel reassured that
you’re drinking enough.
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