How To Make Sure You Are Drinking Enough Good Water For Your Health

Drinking water may be so obvious to us that we often neglect its importance and disparage it.

The human body can last weeks without food, but only days without water. The body is made up of approximately 55 to 75 percent water. Water forms the basis of blood, digestive juices, urine, and sweat and is contained in lean muscle tissue, fat and bone tissue.

Since our body can’t store water, we need fresh supplies daily to make up for losses from our lungs, skin, urine and feces.

Water is necessary to maintain the health and integrity of every cell in our body. It is needed to keep the bloodstream liquid enough to flow through our blood vessels. Water helps eliminate the byproducts of the body’s metabolism, and helps flush out toxins from our body. Water also helps to regulate body temperature through sweating. Water lubricates and cushions our joints and carries nutrients and oxygen to the body’s cells, and these are just to name a few of the functions of water in our body. 

Drinking refreshing, clean water plays a significant role in reducing the risk of many diseases.

Maintaining hydration is essential for skin health, weight management, and stress management. Water is an excellent anti-aging nutrient, and it is great for mental clarity.

The loss of body water through urination is substantially increased by the ingestion of caffeinated and alcoholic beverages. These drinks have a diuretic effect, meaning they stimulate the kidneys to excrete more urine. Not only do we lose water, but we also lose water-soluble vitamins in the process, such as vitamin C, and B vitamins which are important for immune health and brain function. For every caffeinated or alcoholic beverage you drink, you need to add a glass of pure water.

A diet rich in fruits and vegetables will supply about 4 cups of water per day. However, even with a diet rich in fruits and vegetables, it is still necessary to drink water to supply enough hydration to meet our body’s daily needs.

So How Much Water Is Enough?

To calculate the amount of water you need to consume a day simply multiply your weight in kilograms by 0.14 to get the number of cups of water you need to drink daily. A cup is about 250 mL of water.

More cups are required for physically active people, children, and people living in hot or humid environments, as well as breastfeeding mothers. Less water may be needed for sedentary people, older people, people living or working in a cold environment or individuals who eat a lot of high water content foods.


Dehydration occurs when the water content of the body is too small. This is easily corrected by increasing fluid intake. 

Symptoms of dehydration include headaches, lethargy, mood changes and slow responses, dry nasal passages, dry or cracked lips, dark-colored urine, weakness, tiredness, and confusion.

It is helpful to track the amount of water you drink to make sure you are drinking enough.

But, what about the water source?

Will any water do?

The answer to that is a straightforward NO.

High levels of chlorine used to disinfect water and fluoride used to stop dental decay found in tap water have been linked to diseases when consumed in excess.

The best way to avoid any health interference from water is to ensure you have a good water filter at home. Water filters are available for any pocket and do the job of providing you and your family a clean and steady water supply awaiting you.

When water is readily accessible, you and your family will tend to drink more rather than drinking other beverages that will have a detrimental affect on your health.

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Dr. Galit Goldfarb