Health And Wellbeing For The Over 50s

Drink More Water To Control Your Weight, Sugar, Sodium & Fat Intake

Water glass of

A recent study has found that by increasing our water consumption, we can control our weight and reduce our intake of sugar, sodium and saturated fat. The study was published in the Journal of Human Nutrition and Dietetics and examined the data from 18,300 adults in the US.

The results of the study revealed that people who increased their consumption of plain water by one to 3 cups per day lowered their total energy intake by 68-205 calories each day and their sodium intake by 78-235g each day. Plain water was defined as water from a tap, cooler, drinking fountain or bottle.

Furthermore, results showed that people who increased their water consumption also consumed 5-18g less sugar as well as 7-21g less cholesterol. The researchers concluded that promoting plain water drinking could be a useful public health strategy.

Water lady drinking bottle

We have advocated the importance of drinking plenty of water before but let us go over the main benefits of keeping hydrated:

  1. Water helps energise muscles – Cells that don’t maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue.
  2. It helps keep skin looking good – Dehydration makes your skin look more dry and wrinkled and can be improved with proper hydration.
  3. Water helps your kidneys – Body fluids transport waste products in and out of cells. The main toxin in the body is blood urea nitrogen, a water soluble waste that is able to pass through the kidneys to be excreted in the urine. If you drink too little, you may be at risk of kidney stones.
  4. It helps maintain normal bowel function – Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation. When you don’t get enough fluid, the colon pulls water from stools to maintain hydration which results in constipation.
  5. Water may help prevent and treat headaches – Dehydration can trigger headaches and migraines in some people.
  6. It helps maintain the balance of body fluids – Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients and maintenance of body temperature.
  7. Water helps maintain brain function – Even mild dehydration can impair energy levels and mood and lead to major reductions in memory and brain performance.
  8. It can help prevent hangovers – Alcohol is a diuretic and so it makes you lose more water than you take in. This can lead to dehydration. Drinking water can help reduce some of the main symptoms of hangovers.
  9. Water can help with weight loss – Studies have shown that dieters who drank half a litre of water before meals lost 44% more weight over a period of 12 weeks. If you would like to read more about this study please click on the Related Post link at the foot of this article.


Try to incorporate more water into your daily diet and your whole health will benefit. This is vital throughout the year. Don’t assume that during colder seasons and you don’t feel thirsty, that your need is lowered.

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