The Importance of Water: Reasons To Drink Up and Stay Hydrated

Did you know that nearly 80 percent of adults in the United States don’t drink enough water?

We’re all aware that staying hydrated is one of the most essential components of our everyday health, yet, many of us tend to ignore it. I, for one, have been guilty of doing this as well. Water is crucial for survival, but unbeknownst to us, it doesn’t take much for our bodies to become dehydrated. Even mild dehydration can negatively impact your health, while more severe cases can prove to be more detrimental, possibly as far as leading to death.

Basically, we all need to drink water because it’s important for our health and well-being.

The human body consists of up to two-thirds of water. Our hearts and brains contain nearly 73 percent water, and the blood comprises 90 percent. The lungs are composed of 83% water, 79 percent is within the muscles and kidneys, the skin is made up of 64 percent water, and the bones are 31 percent.

In addition to making up most of our body weight, water is also responsible for a variety of bodily functions, including regulating body temperature and removing waste. Almost every system in our bodies relies on water.

Read on to discover more reasons for the importance of drinking water and staying hydrated.

Important Reasons To Drink Water

Water produces saliva.

Saliva consists mainly of water and contains enzymes, mucus, and electrolytes, which help to digest and metabolize food. In addition, it also keeps the mouth and eyes moist. Guzzling down water as opposed to sugary drinks can also keep the mouth clean and ward off tooth decay.

Usually, our bodies can produce enough saliva with regular fluid consumption, but certain factors may reduce saliva production, such as taking medications, age, or illness.

If your mouth is drier than it normally is even after drinking more fluids, you should see your healthcare provider.

Water carries oxygen to the cells.

The blood consists of more than 90 percent water, and it delivers oxygen to various parts of the body. Drinking the suggested daily amount of water aids blood circulation. This helps to keep your organs and tissues healthy.

 Water flushes toxins and eliminates waste.

Water is used by the body to remove toxins and waste through urine, perspiration, and defection. The organs primarily involved in the body’s elimination process are the skin, lungs, intestines, liver, and kidneys.

The skin excretes toxins and waste via sweat, which regulates the body temperature during physical activity or in warm temperatures. In order to restore fluid loss from sweating, you must drink water.

The lungs remove toxic gases from the body and eliminate foreign particles through phlegm. Hydration helps to keep the airways moist and the lung clearance methods to function at capacity.

The digestive system depends on adequate water consumption for healthy bowel movements and to prevent constipation.

Sufficient water intake is essential to the liver. It performs as many as 500 functions, including:

• Filters blood from the digestive tract before delivering it to the rest of the body.
• Prevents infections by eliminating bacteria, viruses, and fungi from the bloodstream.
• Converts ammonia to urea which is eliminated through the urine.
• Produces bile which assists in removing waste and metabolizing fats in the small intestine during digestion.
• Cleans the blood of drugs and other toxins.

The kidneys eliminate toxins through urination. According to the National Kidney Foundation, water assists the kidneys in excreting waste from the blood and helps keep the blood vessels open and filter them so that blood can move easily to the kidneys and bring nourishment to them.

Your skin, lungs, digestive system, liver, and kidneys work quite hard to remove toxins from your body. Ensuring they’re hydrated helps your cells manage that process more effectively and efficiently.

Water improves the skin.

Dehydration can cause the skin to appear dry and become more prone to wrinkles and skin disorders. Drinking enough water assists with keeping your skin hydrated and may stimulate collagen production, which helps keep the skin smooth, glowing, and moisturized. Although plenty of water benefits the skin, it isn’t enough to decrease wrinkles. The aging process is also tied to genetics, skincare, sun protection, and overall health.

Hydration can also help skin regain elasticity by plumping up cells and tightening up sagging skin. In addition, drinking plenty of water assists with keeping skin clear by unclogging pores that cause acne and pimples.

Water regulates body temperature.

Hydration is essential to sustain your body temperature. Water regulates the body’s heat through sweating.

The body loses water through sweat during exercise and in hot climates. Water that is reserved in the second layer of the skin rises to the surface as sweat and helps to cool off the body. But your body’s heat will increase if you don’t replace the water that you lose.

If you’re sweating more than you usually do, drink more water to prevent dehydration.

Water helps deliver nutrients to the body.

Water dissolves minerals, vitamins, and other nutrients from the food, which are transported throughout the body for absorption.

Water plays a key role in digestion.

Hydration is essential for healthy digestion. Water helps break down the nutrients in food so that the body can absorb them. Dehydration can create excess acid in the stomach, which increases the chance of heartburn or ulcers.

Water regulates blood pressure.

The blood contains mostly water. If we become dehydrated, the blood thickens, making it harder for the heart to pump oxygen throughout the body, which can lead to elevated blood pressure, excessive clotting, or other illnesses.

Water helps alleviate headaches.

Everyone gets headaches on occasion, and sometimes dehydration could be the culprit. So the next time your head starts pounding, try reaching for a glass of water instead of pain medication. Our brains are made up of 75% water, and staying hydrated helps to prevent and alleviate headaches.

Water helps to prevent hangovers.

Alcohol is a diuretic, which removes water from the body. While dehydration may not be the primary cause of hangovers, it causes symptoms such as headaches, extreme thirst, fatigue, and dry mouth.

So whether you’re partaking in a boozy Sunday brunch with friends or taking advantage of the half-price cocktails during happy hour, alternating water with alcoholic drinks can reduce the overconsumption of alcohol.

Water helps with weight control.

Drinking water helps curb your appetite, ensures that you are fully hydrated, and helps you digest your food. It also allows you to eat slower and helps you to realize when you’re full. In addition, water consumption aids in the absorption of your food and the elimination of toxins.

When too many toxins accumulate in the body, your hormones, metabolism, and other factors that influence weight control are affected. Water helps the body to flush out toxins that can cause it to store fat. Eliminating them will help reduce the amount of fat that you’re storing.

Hydration is key to weight maintenance. Drinking a glass of water before every snack and meal reduces calorie intake by creating a sense of fullness, which prevents overeating.

Also, drink a glass when you feel hungry. Did you know that one of the signs of dehydration isn’t a dry mouth? One of the first signs of extreme thirst is often a feeling of hunger. If you eat instead of drinking a glass of water, you’re still going to be thirsty. So, the next time you feel hungry, drink a glass of water and wait 30 minutes.

Water builds strong muscles.

Staying hydrated is critical for strengthening the muscles. Water lubricates joints within the body, which allows for more effortless movement and flexibility. Also, water enhances exercise performance, increases energy for workouts, and prevents muscle cramps.

When the body is dehydrated, it results in less fluid to protect the joints from pain, injuries during exercise, the shrinking of muscle cells, and muscle fatigue.

Water boosts energy.

Hydration can help boost your metabolism, which enables you to produce and burn energy more effectively. This promotes increased activity level and stamina.

Water maintains bone health.

Our bone strength tends to diminish as we age. Older adults often struggle with arthritis, osteoporosis, and other orthopedic ailments. Water helps with bone health by cushioning the joints.

Also, our bones need calcium, potassium, magnesium, vitamin D, and other vitamins to stay healthy. Water helps to deliver nutrients to the body. If dehydration occurs, calcium and other nutrients won’t be able to reach the bones, which will result in nutrition deficiency.

In addition, water is essential for removing toxins. If they aren’t eliminated from the body, they will be stored in the bones. That can lead to many issues such as bone density loss, inflammation, and deterioration.

Water supports immune systems.

Staying hydrated helps the immune system fight off infections by flushing out the bacteria and toxins that cause them. Water distributes oxygen and nutrients throughout the body and eliminates waste which helps to fend off disease. Hydration keeps all organs, especially liver and kidney functions as they help prevent illness.

It aids in optimal brain function.

The brain consists of 75 percent water, so hydration is key to proper brain function. Dehydration can affect your ability to concentrate, alertness, and short-term memory.

Water cushions the brain, spinal cords, joints, and other tissues.

Drinking water helps to lubricate and cushion the joints, spinal cords, and other tissues within your body. Water surrounds your brain, spine, and organs and serves as internal shock absorbers. When the body is dehydrated, the joint’s shock-absorbing capabilities diminish, resulting in pain and discomfort in the joints.

Water helps to fight off illness.

They say that water is the universal anecdote, and adequate water intake helps defend against certain illnesses and medical conditions, including kidney stones, hypertension, constipation, urinary tract infections, allergies, other respiratory ailments, and more.

Water prevents dehydration.

Dehydration occurs when the body lacks water. Exercise, hot climates, and other factors can cause fluid loss. If you are not replacing your fluids, you may become dehydrated.

Our bodies rely on water for a range of bodily functions. Dehydration can be a dangerous situation that can cause a range of health issues, such as:

• Excessive fluid loss
• Brain damage
• An imbalance or loss of electrolytes in the body, which may result in seizures.
• Kidney problems

Ensure you drink enough water to replace fluid lost through sweat, urine, and defecation to prevent dehydration.

Water improves your mood.

Dehydration may cause exhaustion, confusion, anxiety, and inability to focus. Lack of water can affect brain functions. You know that feeling of euphoria you get after drinking water? That’s because the happy chemical, serotonin, a neurotransmitter that promotes that “feel good” emotion and happiness, has been stimulated. When the body doesn’t have enough water, the brain’s chemical process cannot operate efficiently, and serotonin production is reduced.

Hydration also helps to give the energy to perform daily physical and mental tasks. Completing these tasks makes us feel confident and gives us a sense of accomplishment which boosts our self-esteem.

Water prevents constipation.

In addition to eating foods with fiber, proper hydration ensures that bowel movements have adequate water. However, if you are dehydrated, the intestines are unable to add water to the stools, which results in constipation.

Water helps maintain and protect the linings of the digestive system, which lowers the risk of pain and discomfort due to consuming certain foods. Hydration helps food to pass through the digestive tract more smoothly. Lack of water either causes food to be processed slowly or get stuck trying to leave the body.

How Much Water Do We Need?

There are many theories floating around on how much water we need to drink daily. The most popular recommendation is that we need to drink eight 8 ounce glasses per day. Another one is to drink half your weight in ounces. For example, if you weigh 160 pounds, you will need to drink 80 ounces of water a day.

The required amount of water varies for each individual. For some people, eight glasses a day works for them. Others can stay hydrated with less water. Then there are those who may need to drink more than the suggested amount.

So how much water should we drink? The U.S. National Academies of Sciences, Engineering, and Medicine determined that a daily fluid intake of about 15.5 cups (or 3.7 liters) is enough for men. Women should drink 11.5 cups (2.7 liters) per day to stay adequately hydrated.

These recommendations cover fluids from water, other drinks, and food. About 80% of your daily fluid requirements should come from beverages. You get about 20% of your fluid intake from food.

Drinking the right amount of water each day is vital to your health, but many factors determine your particular needs. When it comes to individual fluid intake, one size does not fit all. But understanding more about your body’s fluid requirements will help you determine how much water to drink each day. You might need to adjust your fluid consumption based on a few factors:

• Age
• Activity Level
• Environment
• General Health
• Pregnancy or Breastfeeding

Check with your doctor to determine the specific amount of water that is best suited for your needs.

Ways To Drink More Water

Here are some ways to drink more water:

• Drink water when you wake up and before you go to bed.
• Drink water 30 minutes to an hour before mealtime.
• Carry a durable, reusable water bottle with you at all times. It is easier to stay hydrated with a water bottle at your disposal.
• Schedule water breaks by setting an alarm on your watch or mobile phone.
• Keep track of your water consumption by using a water app such as Daily Water Tracker Reminder or Aqualert. These tools will not only help you meet your water intake goals but remind you to do so.
• Add some flavor to your glass of water by infusing it with fruit or vegetables such as lemon, cucumber, or berries.
• Drink other fluids besides plain water to stay hydrated. Coconut water, smoothies, green juice, and soup are wonderful alternatives.

Eat Water-Rich Foods

Another way to ensure that you get your recommended daily dose of water is to eat more fruits and vegetables. Consuming foods that consist of 85 percent or more water will help to keep you hydrated. Some water-packed foods include:

• Cucumbers
• Romaine lettuce
• Watermelon
• Blueberries
• Celery
• Pineapples
• Zucchini
• Tomatoes
• Bell Peppers
• Cauliflower
• Strawberries
• Broccoli
• Grapefruit
• Spinach
• Raspberries
• Peaches
• Oranges

Final Thoughts

Water is a vital component of everyday health. Drinking water and eating healthy foods with high water content will certainly keep your body hydrated and functioning at its peak. Consuming your recommended amount will not only preserve your health but may improve it as well.

Until next time.

Thanks for reading.

Yours truly,

Tracy

References

6 tips to be “Water wise for healthy kidneys. (2020, August 31). National Kidney Foundation.
https://www.kidney.org/content/6-tips-be-water-wise-healthy-kidneys

An, R., & McCaffrey, J. (2016, February 22). Plain water consumption in relation to energy intake and diet quality among U.S. adults, 2005–2012. Wiley Online Library
https://onlinelibrary.wiley.com/doi/10.1111/jhn.12368

Adan, A. (2012, April). Cognitive performance and dehydration. PubMed Central (PMC)
https://pubmed.ncbi.nlm.nih.gov/22855911/

Agrawal, V., Agarwal, M., Joshi, S. R., & Ghosh, A. K. (2008). Hyponatremia and hypernatremia: disorders of water balance. The Journal of the Association of Physicians of India, 56, 956–964. PubMed
https://pubmed.ncbi.nlm.nih.gov/19322975/

Akdeniz, M., Tomova-Simitchieva, T., Dobos, G., Blume-Peytavi, U., & Kottner, J. (2018). Does dietary fluid intake affect skin hydration in healthy humans? A systematic literature review. Skin research and technology: official journal of International Society for Bioengineering and the Skin (ISBS) [and] International Society for Digital Imaging of Skin (ISDIS) [and] International Society for Skin Imaging (ISSI), 24(3), 459–465. https://doi.org/10.1111/srt.12454

Armstrong, L. E., Ganio, M. S., Casa, D. J., Lee, E. C., McDermott, B. P., Klau, J. F., Jimenez, L., Le Bellego, L., Chevillotte, E., & Lieberman, H. R. (2012). Mild dehydration affects mood in healthy young women. The Journal of nutrition, 142(2), 382–388. https://doi.org/10.3945/jn.111.142000

Arnaud M. J. (2003). Mild dehydration: a risk factor of constipation?  European journal of clinical nutrition, 57 Suppl 2, S88–S95. https://doi.org/10.1038/sj.ejcn.1601907

Alcohol Use and Your Health. Learn the Facts (2021, May 11). Center for Disease Control and Prevention (CDC).
https://www.cdc.gov/alcohol/fact-sheets/alcohol-use.htm

Benton, D., & Young, H. A. (2015). Do small differences in hydration status affect mood and mental performance?Nutrition reviews, 73 Suppl 2, 83–96.
https://doi.org/10.1093/nutrit/nuv045

Blau, J. N., Kell, C. A., & Sperling, J. M. (2004). Water-deprivation headache: a new headache with two variants. Headache, 44(1), 79–83. https://doi.org/10.1111/j.1526-4610.2004.04014.x

Boilesen, S. N., Tahan, S., Dias, F. C., Melli, L., & de Morais, M. B. (2017). Water and fluid intake in the prevention and treatment of functional constipation in children and adolescents: is there evidence?. Jornal de pediatria, 93(4), 320–327. https://doi.org/10.1016/j.jped.2017.01.005

Boschmann, M., Steiniger, J., Hille, U., Tank, J., Adams, F., Sharma, A. M., Klaus, S., Luft, F. C., & Jordan, J. (2003). Water-induced thermogenesis. The Journal of clinical endocrinology and metabolism, 88(12), 6015–6019. https://doi.org/10.1210/jc.2003-030780

Cheungpasitporn, W., Rossetti, S., Friend, K., Erickson, S. B., & Lieske, J. C. (2016). Treatment effect, adherence, and safety of high fluid intake for the prevention of incident and recurrent kidney stones: a systematic review and meta-analysis. Journal of nephrology, 29(2), 211–219. https://doi.org/10.1007/s40620-015-0210-4

Constipation – Health encyclopedia – University of Rochester Medical Center. (n.d.). Welcome to URMC – Rochester, NY – University of Rochester Medical Center. https://www.urmc.rochester.edu/encyclopedia/content.aspx

Cutler, N., L.Ac, MTCM, &(NCCAOM) D.A. (2018, November 15). The best times to drink water for your liver’s sake. Liversupport.com
https://www.liversupport.com/for-your-livers-sake-the-best-times-to-drink-water/

Dennis, E. A., Dengo, A. L., Comber, D. L., Flack, K. D., Savla, J., Davy, K. P., & Davy, B. M. (2010). Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity (Silver Spring, Md.), 18(2), 300–307. https://doi.org/10.1038/oby.2009.235

Foods high in water. (2020, November 3). WebMD
https://www.webmd.com/diet/foods-high-in-water

Functions of water in the body. (2020, April 25). Mayo Clinic
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/functions-of-water-in-the-body/img-20005799

Ganio, M. S., Armstrong, L. E., Casa, D. J., McDermott, B. P., Lee, E. C., Yamamoto, L. M., Marzano, S., Lopez, R. M., Jimenez, L., Le Bellego, L., Chevillotte, E., & Lieberman, H. R. (2011). Mild dehydration impairs cognitive performance and mood of men. The British journal of nutrition, 106(10), 1535–1543.
https://doi.org/10.1017/S0007114511002005

Granke, M., Does, M., & Nyman, J. (2015, September). The role of water compartments in the material properties of cortical bone. PubMed Central (PMC).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4526331/

Hobson, R. M., & Maughan, R. J. (2010). Hydration status and the diuretic action of a small dose of alcohol. Alcohol and alcoholism (Oxford, Oxfordshire), 45(4), 366–373.
https://doi.org/10.1093/alcalc/agq029

Hooper, L., Bunn, D., Jimoh, F. M., & Fairweather-Tait, S. J. (2014). Water-loss dehydration and aging. Mechanisms of ageing and development. Vol 136-137, 50-58. ScienceDirect.com https://www.sciencedirect.com/science/article/abs/pii/S0047637413001280

How proper hydration affects bone health. (2021, August 10). Watauga Orthopaedics.
https://www.wataugaortho.com/2018/04/20/how-proper-hydration-affects-bone-health/

Judelson, D. A., Maresh, C. M., Anderson, J. M., Armstrong, L. E., Casa, D. J., Kraemer, W. J., & Volek, J. S. (2007). Hydration and muscular performance: does fluid balance affect strength, power and high-intensity endurance?. Sports medicine (Auckland, N.Z.), 37(10), 907–921. https://doi.org/10.2165/00007256-200737100-00006

Lewis, III, J. L. (2020, April). Overview of electrolytes – Hormonal and metabolic disorders – Merck Manuals Consumer Version. Merck Manuals Consumer Version. https://www.merckmanuals.com/home/hormonal-and-metabolic-disorders/electrolyte-balance/overview-of-electrolytes

Lievers, W. B., Poljsak, A. S., Waldman, S. D., & Pilkey, A. K. (2010). Effects of dehydration-induced structural and material changes on the apparent modulus of cancellous bone. Medical engineering & physics, 32(8), 921–925.
https://doi.org/10.1016/j.medengphy.2010.06.001

Liska, D., Mah, E., […], & Spriet, L. (2019, January). Narrative review of hydration and selected health outcomes in the general population. PubMed Central (PMC).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356561/#!po=65.0000

Liver: Anatomy and functions. (n.d.). John Hopkins Medicine, based in Baltimore, Maryland.
https://www.hopkinsmedicine.org/health/conditions-and-diseases/liver-anatomy-and-functions

Lorenzo, I., Serra-Pratt, M., Yébenes, J.C. (2019) The role of water homeostasis in muscle function and frailty: A review. PubMed Central (PMC)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723611/#sec1-nutrients-11-01857title

Mac-Mary, S., Creidi, P., Marsaut, M., Courderot- Masuyer, C., Cochet, V., Gharbi, T., Guidicelli-Arrnaz, D., Tondu, F., & Humbert, P. (2006, August). Assessment of effects of an additional dietary natural mineral water uptake on skin hydration in healthy subjects by dynamic barrier function measurements and clinic scoring. PubMed Central (PMC)
https://pubmed.ncbi.nlm.nih.gov/16827695/

Manz, F., & Wentz, A. (2005). The importance of good hydration for the prevention of chronic diseases. Nutrition reviews, 63(6 Pt 2), S2–S5. https://doi.org/10.1111/j.1753-4887.2005.tb00150.x

Maughan, R. J., Shirreffs, S. M., & Watson, P. (2007). Exercise, heat, hydration and the brain. Journal of the American College of Nutrition, 26(5 Suppl), 604S–612S. https://doi.org/10.1080/07315724.2007.10719666

Maughan, R. J., Watson, P., & Shirreffs, S. M. (2015). Implications of active lifestyles and environmental factors for water needs and consequences of failure to meet those needs. Nutrition reviews, 73 Suppl 2, 130–140.
https://doi.org/10.1093/nutrit/nuv051

Mayo Clinic (2020, October 14). Water: “How much should you drink every day?
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

McCollum, MD, B. J., Garigan, MD, T., […], & Jarrett, PharmD, J. B. (2020, April). PURLs: Can drinking more water prevent urinary tract infections? PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC72

Moore Jr., J. E., & Bertram, C. D. (2018, January). Lymphatic system flows. PubMed Central (PMC).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5922450/

Nadel, E. R., Fortney, S. M., & Wenger, C. B. (1980). Effect of hydration state of circulatory and thermal regulations. Journal of applied physiology: respiratory, environmental and exercise physiology, 49(4), 715–721. https://doi.org/10.1152/jappl.1980.49.4.715

The National Academies of Sciences, Engineering, and Medicine (2004) Report Sets Dietary Intake Levels For Water, Salt, and Potassium, To Maintain Health and Reduce Chronic Disease Risk.
https://www.nationalacademies.org/news/2004/02/report-sets-dietary-intake-levels-for-water-salt-and-potassium-to-maintain-health-and-reduce-chronic-disease-risk

Nuccio, R. P., Barnes, K. A., […], & Baker, L. B. (2017). Fluid balance in team sport athletes and the effect of Hypohydration on cognitive, technical, and physical performance. PubMed Central (PMC).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5603646/

Palma, L., Tavares Marques, L., […], & Monteiro Rodrigues, L. (2015). Dietary water affects human skin hydration and biomechanics. PubMed Central (PMC).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4529263/

Popkin B.M., D’Anci, K.E., & Rosenberg, I.H., (n.d.) Water, hydration, and health. PubMed Central (PMC)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/

Quench USA ,Inc. (2018, June 19). Nearly 80 percent of working Americans say they don’t drink enough water: Quench survey. PR Newswire: press release distribution, targeting, monitoring and marketing. https://www.prnewswire.com/news-releases/nearly-80-percent-of-working-americans-say-they-dont-drink-enough-water-quench-survey-300668537.html

Roberts, K. E. (1963). Mechanism of dehydration following alcohol ingestion. Archives of internal medicine, 112, 154–157. https://doi.org/10.1001/archinte.1963.03860020052002

Sawka, M. N., Latzka, W. A., Matott, R. P., & Montain, S. J. (1998). Hydration effects on temperature regulation. International journal of sports medicine, 19 Suppl 2, S108–S110. https://doi.org/10.1055/s-2007-971971

Sparks, D. (2016, September 12). Dehydration can lead to serious complications. https://newsnetwork.mayoclinic.org/discussion/dehydration-can-lead-to-serious-complications/

Spigt, M., Weerkamp, N., Troost, J., van Schayck, C. P., & Knottnerus, J. A. (2012). A randomized trial on the effects of regular water intake in patients with recurrent headaches. Family practice, 29(4), 370–375.
https://doi.org/10.1093/fampra/cmr112

Szinnai, G., Schachinger, H., Arnaud, M. J., Linder, L., & Keller, U. (2005). Effect of water deprivation on cognitive-motor performance in healthy men and women. American journal of physiology. Regulatory, integrative and comparative physiology, 289(1), R275–R280.
https://doi.org/10.1152/ajpregu.00501.2004

Tanabe, M., Takahashi, T., Shimoyama, K., Toyoshima, Y., & Ueno, T. (2013, October 28) Effects of rehydration and food consumption on salivary flow, ph and buffering capacity in young adult volunteers during ergometer exercise. Journal of the International Society of Sports Nutrition.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4015629/

Thornton, S. N. (2016). Increased hydration can be associated with weight loss. PubMed Central (PMC).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4901052/

Tiwari, M (2011, January). Science behind human saliva. PubMed Central (PMC).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3312700/

Want healthy joints? Hydrate! (2020, May 18). Tucson Orthopaedic Institute.
https://www.tucsonortho.com/want-healthy-joints-hydrate/

Water and healthier drinks. (2021, January 12). Centers for Disease Control and Prevention.
https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks

The water in you: Water and the human body. (2019, October 22). USGS.gov | Science for a changing world. https://www.usgs.gov/special-topic/water-science-school/science/water-you-water-and-human-body

Water: Essential to your body.(2018) Mayo Clinic Health System.
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/water-essential-to-your-body

Watso, J. C., & Farquhar, W. B. (2019, August). Hydration status and cardiovascular function. PubMed Central (PMC).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723555/#!po=0.769231