The Health Benefits of Drinking Clean Water

Dr. Tee
2 hours ago
2 min read

Drinking clean water provides numerous and significant health benefits for the entire body. Overall, drinking sufficient and clean water is foundational to optimal physical, cognitive, and metabolic health, and is vital for disease prevention and longevity. There are many reasons to drink more clean water and below are a just a few. My favorites are it is a delivery agent for oxygen and nutrients, it help with detoxifying the body, and weight management!

Think about what your favorite reason is for drinking water.

Lubricates joints: Water is essential for keeping joints and spinal discs cushioned and moving smoothly, which may help prevent joint discomfort and support mobility.
Delivers oxygen and nutrients: Water aids the transportation of oxygen and critical nutrients to cells, supporting overall cell function and energy production.
Promotes cardiovascular health: Staying hydrated ensures optimal blood volume and helps the heart pump efficiently, reducing the strain on your cardiovascular system.
Regulates body temperature: Water plays a key role in thermoregulation through sweating and maintaining an even body temperature, especially during physical activity or hot weather.
Flushes out toxins: Clean water aids in removing waste and toxins from the body via urine, sweat, and feces, supporting healthy kidney function and reducing the risk of urinary tract infections and kidney stones.
Boosts skin health: Staying hydrated improves your skin’s moisture, elasticity, and appearance, helping to keep it soft, smooth, and glowing while potentially reducing wrinkles.
Supports digestion: Water is necessary for saliva formation, moving food through the digestive tract, and preventing constipation and overly acidic stomach conditions.
Supports brain and nervous system function: Adequate hydration helps prevent headaches, aids concentration, and maintains mental performance and alertness.
Supports weight management: Drinking water, especially before meals, may help reduce hunger, increase fullness, and support fat metabolism—all beneficial for weight control^[1]^[5]^[4].
Maintains proper mineral and nutrient balance: Water allows minerals and nutrients to dissolve and flow to where they’re needed throughout your body.
Improves sanitation and hygiene: Clean water is essential for food preparation, personal hygiene, and preventing the spread of infectious diseases.

So how do you know if you are getting enough water?

Standard Daily Recommendations

Adults (19 and older):

Men: About 15.5 cups (3.7 liters or 125 ounces) of fluids daily
Women: About 11.5 cups (2.7 liters or 91 ounces) of fluids daily

Special populations:

Pregnant women: About 10 cups (80 ounces) daily
Breastfeeding women: About 13 cups (104 ounces) daily

Important Notes About These Recommendations

These amounts include all fluids—not just plain water. About 20% of your daily fluid intake typically comes from food, and the rest from beverages like water, coffee, tea, and other drinks.

The familiar "8 glasses a day" rule is a reasonable starting point and easy to remember, though it may not be perfect for everyone.

Remember if you are exercising, working in hot and humid conditions or even ill and among other similar exceptions, your body will need to get more than the standard recommendations!

Dr. Tee

To Your Best Health

August 2025

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