It often feels like we’re always being told to drink more water. Dietitians, doctors, and even beauty bloggers all tout the health benefits of staying well-hydrated, and whole ranges of reusable water bottles and water-based beverages are sold to help us achieve this.
The U.S. National Academies of Sciences, Engineering, and Medicine states that we should be drinking about 15.5 cups (3.7 liters) of fluids a day for men or about 11.5 cups (2.7 liters) of fluids a day for women. This might seem like a lot of water to get through each day but it’s worth sticking to it as the health benefits of replacing sugary drinks with water are huge.
We all know that sugar is bad for you and that staying hydrated is good for you, so it stands to reason that replacing sugary sodas with water will help you to lose weight and lead a healthier lifestyle. But what are some of the less well-known health benefits of drinking water?
Drinking plenty of water helps to improve kidney function. Your kidneys are responsible for removing toxins and waste from your body and are vital for keeping you fit and well. Sugary drinks and soda can impair kidney function which can lead to a buildup of toxic waste and ultimately causes severe health problems.
Water is known to keep kidneys well lubricated and functioning efficiently, so drink up!
There’s a reason that you get headaches when you’re dehydrated. Your brain is made up of about 73% water so it should come as no surprise that keeping it well hydrated will keep it healthy. When you don’t drink enough water, your brain and other tissues in the body shrink slightly which can cause headaches. Water also acts as a shock absorber for the brain and spinal cord.
If you drink loads of sugary soda or regularly don’t drink enough water, you will likely notice an improvement in your energy levels and an increased ability to focus by upping your water intake to recommended levels.
Water helps keep things moving smoothly along your intestinal tract and without sufficient hydration, things can get a little backed up. If you don’t drink enough water, your colon will pull water from the stool passing through your body to increase hydration. This can lead to constipation and be incredibly uncomfortable.
Switching from sodas and juice to a good amount of water each day can help improve gut health and keep bowel movements healthy and regular.
When the cells in your muscles don’t have the right balance of fluids and electrolytes they shrivel, causing muscle fatigue and reducing athletic performance. Staying well hydrated and taking in plenty of water while exercising helps to replace fluid lost by sweating and keep your body in tip-top athletic condition.
You might be wondering about sports drinks, aren’t they specifically designed for exercise? Well, yes, but for most people they’re overkill. They claim to replace lost electrolytes and salts during exercise and this might be true if you’re a top-level athlete or training in the desert. But for most people, the amount of sugar outweighs any potential benefits and the level of hydration is no better than water.
Water is responsible for helping create and maintain mucus and saliva which are necessary for keeping your mouth clean and comfortable. Sodas and juices are also famously bad for coating your teeth in sugar, leading to tooth decay and poor oral hygiene.
Switch to water for a dazzling smile, fresher breath, and a healthier mouth.
Did you know that being properly hydrated is needed for body temperature regulation? Water stored in the skin is brought to the surface as sweat which evaporates to cool your body. When you’re dehydrated, the body is less able to produce sweat and therefore less able to tolerate high temperatures.
Body temperature dysregulation can be serious and leave you feeling extremely unwell so drinking plenty of water on hot days is always a good idea.
Studies have even shown that being dehydrated can have a negative impact on your levels of alertness and mood. Drinking plenty of water throughout the day and cutting back on other drinks can help to prevent low moods and anxiety.
Research shows that increased water consumption can aid with weight loss. This is likely because the brain often doesn’t differentiate well between feelings of hunger or thirst so sometimes a big glass of water will satisfy hunger pangs.
Switching dehydrating sugary or caffeinated drinks for water has also been shown to speed up your metabolic rate which helps you burn calories faster. It also helps regulate blood sugar levels, keeping lethargy and sugar cravings at bay.
With all these amazing health benefits, it’s no wonder that the bottled water industry is worth a whopping $7.9bn in the United States. Bottled water has outsold other soft drinks every year since 2016 and sales continue to increase year after year.
Retailers looking to stock their shelves would be wise to make the most of the competition in the market and stock multiple brands of bottled or mineral water to drive increased sales. On top of this, there is a growing market for healthy water-based or sugar-free beverages such as sparkling waters, seltzers, flavored waters, and other low-calorie options.
Market research carried out in 2021 found that 76% of consumers intended to eat and drink more healthily over the next 12 months and, of these, over 60% plan to reduce their sugar intake and 6% say they intend to reduce their consumption of fizzy drinks.
Stocking a wide range of waters and healthy soft drink beverage options will help retailers to take advantage of the continuing trend towards healthy food and drink options.
To stay up to date with the latest industry news, advice, and information on retailing healthy, organic, and sustainable products, check out the Buffalo Market blog or talk to a member of our team today!