6. Water Helps You Exercise
Not only does water keep your internal heat gauge in check when you're running laps or shooting hoops, but it also physically assists you while you do those things (and any other physical activity). Water lubricates your joints so you can move easily, and it hydrates your muscles to prevent cramping. "When I have patients who are complaining of muscle cramps, one of the first things I do is tell them to increase their fluids," says Horowitz. "You need to have water present for the actual contraction and expansion of muscles to take place," he says. "It just won't work any other way."
7. Water is Better Than the Alternatives
Water has zero calories and a host of benefits. Sure, you can be hydrated from sources like milk, soda, or tea, but, according to the Mayo Clinic, "Water is still your best bet because it's calorie-free, inexpensive, and readily available."
But even if you're not trying to cut calories, swapping water for soda can still have a positive effect on your health. Just look at the ingredient list on almost any brand of cola and you're likely to find chemicals such as phosphoric acid (shown to lower bone density in a study conducted by researchers at Tufts University) and caramel color (a carcinogenic substance that the Center for Science in the Public Interest tried to convince the FDA to ban). In other words, regardless of what size your waistline is, water makes for a healthy beverage choice. Period.