In this video we cover some of the major benefits of drinking water, from its importance as a nutrient, its role in physical performance and brain function, to its ability to aide in digestion and possibly decrease kidney stones.

Transcript/notes
Benefits of drinking water
Water is an essential nutrient for the body, as the body is made up of up to 60% water and blood is about 90% water. Our bodies lose water through perspiration, breathing, bowel movements and in urine. And in this video we are going to discuss the main benefits of drinking water.

Maximize physical performance
Water plays a major role in maximizing your physical performance. During exercise or any type of physical performance, our body heats up, and one of the responses to keep from overheating is perspiration. Our body produces sweat to cool down body temperature, and sweat is made up of 99% water, which can be quite a loss during physical activity. This loss of water can contribute to muscle cramping and fatigue. It is recommended to drink 5 to 10 ounces of water for every 20 to 30 minutes of exercise, depending on the intensity of the exercise and how much each individual perspires.

Brain function
Water makes up 75% of brain mass, so, being dehydrated can have a negative effect on brain function. Some studies have shown that even mild dehydration can impact cognitive abilities, such as attentiveness, learning, thinking and memory. And it can even impact a person’s mood and happiness, concentration levels and even reaction time. So, make sure you stay hydrated to help your brain stay at an optimal level.

Digestion and Constipation
Water plays an important role in digestion and can also help with constipation. Saliva in our mouth is made up of about 99% water, and saliva lubricates food that we eat and contains enzymes that help in digesting food. Water also makes up about 95% of urine and about 75% of poop, and both of these contain waste products that the body is ridding itself of. And some studies have shown that staying hydrated can help with constipation, keeping stool soft and easy to pass.

Hangovers
Drinking plenty of water can also help when dealing with the dreaded hangover. When we drink alcohol, one of the first things our body does is try to get rid of it, through perspiration, in our breath through breathing and also through urination, and all of these contain water. So, the more we drink, the more our body loses water. One of the major effects of a hangover is dehydration. When you are consuming alcohol, even in small amounts, it is probably a good idea to drink a glass of water with the alcohol. It will not prevent a hangover, but it can be beneficial in helping your body recover.

Kidney stones
A higher amount of water consumption may be able to help decrease the risk of kidney stones. Kidney stones can form when your urine contains a higher level of minerals. Drinking more fluids can increase the amount of urine passing through the kidneys, which dilutes the concentration of minerals and can help prevent the buildup of kidney stones. Increasing the amount of water you drink, and consuming water consistently throughout the day can be beneficial.

Weight loss satiety control
Drinking more water can help with weight loss and increase satiety. Research has shown that drinking water before a meal can increase your feeling of fullness, which for some people can decrease the amount they eat, or lessen caloric intake. Consuming a glass of water up to a half an hour before a meal can be a good strategy, and drinking water with a meal, in place of a high calorie beverage can also minimize caloric intake.

Overview
Water also has many other benefits in the body, it can help keep joints lubricated, as it is a major component of synovial fluid that surrounds many joints. It is also a major component of blood, which transports oxygen and many nutrients throughout the body, it helps to flush out toxins through urine, in the body, and it also helps keep tissues moist, such as the eyes, nose, and throat, enabling them to function properly.
It is typically recommended to drink 6 to 8 glasses of water per day depending on your level of activity.

Timestamps
0:00 Intro
0:16 Water and physical performance
0:50 Water and brain function
1:15 Water, digestion and constipation
1:43 Water and hangovers
2:16 Water and kidney stones
2:39 Weight loss and satiety control
3:04 Other benefits of water

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