It is not a magic powder, but the benefits of water are numerous.

Water lovers got into trouble recently when they heard that a new report had revealed that the benefits of drinking water could have been outweighed. Apparently, the old suggestion to drink eight glasses a day was nothing but an instruction not based on scientific evidence.

While we may not need eight glasses, there are many reasons to drink water. In fact, drinking water (whether plain or in the form of fluids or other foods) is essential for your health.

“Think of water as the nutrient your body needs, it is present in fluids, plain water and foods. All of these are essential every day to replace the large amounts of water lost,” says Joan Koelemay, RD, dietitian for Beverage Institute.

When water intake is not equal to your output, you may become dehydrated. Fluid losses are pronounced in warm climates, during heavy exercise, etc. Here are six reasons to make sure you drink plenty of water or other fluids every day:

Drinking water helps maintain fluid balance in the body. Your body is made up of about 60% water. The functions of these body fluids include digestion, absorption, circulation, production of saliva, transport of nutrients and maintenance of body temperature.

“Through the posterior pituitary gland, your brain communicates with your kidneys and tells it how much water can be excreted as urine or maintain reserves,” says Visit, who is also an assistant professor of medicine at Stanford University.

Water can help control calories. For years, dieters have been drinking a lot of water as a weight loss strategy. While water does not have any magical effect on weight loss, replacing it for higher calorie drinks can help.

“What works with weight loss is whether you choose water or a non-caloric beverage over a caloric beverage and / or eat a higher diet on water-rich foods that are healthier and help you reduce your calorie intake. says Penn State researcher Barbara Rolls, PhD, author of the Volumetric Weight Control Plan.

Foods high in water tend to look bigger, its higher volume requires more chewing, and is absorbed more slowly by the body, which helps you feel full.

Water helps energize muscles. Cells that do not maintain fluid and electrolyte balance shrink, which can result in muscle fatigue. “When muscle cells do not have adequate fluid, they do not function as well as performance can suffer,” says Visitor.

Drinking enough fluids is important when doing exercises. Follow the American College of Sports Medicine guidelines for fluid intake before and during physical activity. These guidelines recommend that people drink about 17 ounces of juice about two hours before exercise. During exercise, they recommend that people start drinking fluids early, and drink them at regular intervals to replace fluids lost through sweating.

Water helps the skin look good. Your skin contains a lot of water, and acts as a protective barrier to prevent excessive fluid loss. But do not expect excess hydration to erase wrinkles or fine lines, says Atlanta dermatologist Kenneth Ellner, MD.

“Dehydration makes your skin look drier and wrinkled, which can be improved with proper hydration,” he says. “But once you are adequately hydrated, the kidneys take over and excrete excess fluid.”

Water helps your kidneys. Body fluids transport waste products inside and outside the cells. The main toxin in the body is blood urea nitrogen, a water-soluble residue that is able to pass to the kidneys to be excreted in the urine. “Your kidneys do an amazing job of cleansing and soothing your body of toxins as long as your fluid intake is adequate.”

When you are getting enough fluids, urine flows freely, is light in color and odorless. When your body is not getting enough fluids, the concentration of urine, color and smell increases because the kidneys block extra fluid for bodily functions.

If you drink too little chronically, you may be at greater risk for kidney stones, especially in warmer climates.

Water helps maintain normal bowel function. Proper hydration keeps things flowing along your gastrointestinal tract and prevents constipation. When you do not get enough fluid, the colon draws water from the stool to maintain hydration – and the result is constipation.