The human body is made up of approximately 60% water.
It is usually recommended to drink eight 8-ounce (237 ml) glasses of water per day (the 8×8 rule).
While there is little science behind this specific rule, staying hydrated is important.
Here are 8 evidence-based health benefits of drinking lots of water.
1. Helps maximize physical performance:
If you don’t stay hydrated, your physical performance can suffer.
This is especially important during strenuous exercise or high heat.
Dehydration can have a noticeable effect if you lose just 2% of your body’s water content. However, it is not uncommon for athletes to lose up to 6-10% of their water weight through sweat.
This can lead to impaired control of body temperature, reduced motivation and increased fatigue. It can also make exercise much more difficult, both physically and mentally.
Optimal hydration has been shown to prevent this from happening and can also reduce the oxidative stress that occurs during high-intensity exercise. This is not surprising when you consider that muscles are made up of approximately 80% water.
If you train intensely and tend to sweat, staying hydrated can help you perform at your best.
2. Significantly affects energy levels and brain function:
Your brain is greatly influenced by your hydration status.
Studies show that even mild dehydration, such as losing 1–3% of body weight, can impair many aspects of brain function.
In a study of young women, researchers found that fluid loss of 1.4 percent after exercise impaired both mood and concentration. It also increased the frequency of headaches.
This same research team’s several members carried out a related study on young men. A 1.6% fluid loss was found to have a negative impact on working memory as well as to increase feelings of fatigue and anxiety.
A fluid loss of 1–3% equates to approximately 0.5–2 kg (1.5–4.5 lb) of body weight loss for a person weighing 68 kg (150 lb). This can easily occur during normal daily activities, not to mention exercise or high heat.
Several other research studies involving children and older adults have demonstrated the negative effects of mild dehydration on mood, memory, and cognitive function.
3. May help prevent and treat headaches:
For certain people, dehydration can be the cause of headaches and migraines.
According to research, one of the most typical signs of dehydration is headaches.
Furthermore, some research has demonstrated that individuals who experience headaches frequently may find relief from their headaches by drinking water.
An extra 50.7 ounces (1.5 liters) of water a day significantly improved migraine sufferers’ scores on the Migraine-Specific Quality of Life Scale, according to a study involving 102 men.
Furthermore, 47% of men who drank more water reported an improvement in headaches, while only 25% of men in the control group reported this effect.
However, not all studies agree and the researchers concluded that due to the lack of high-quality studies, more research is needed to confirm how increasing hydration can help improve headache symptoms and decrease frequency. of headaches.
4. May help relieve constipation:
Constipation is a common problem characterized by infrequent bowel movements and difficulty passing stool.
There is some evidence to support the recommendation to increase fluid intake as part of the treatment protocol.
Both younger and older people seem to be at risk for constipation when they consume less water.
Increasing hydration can help reduce constipation.
Mineral water can be a particularly beneficial drink for those who suffer from constipation.
Studies have shown that mineral water rich in magnesium and sodium improves the frequency and consistency of bowel movement in people with constipation.
5. May help treat kidney stones:
Urinary stones are painful lumps of mineral crystals that form in the urinary system.
The most common form is kidney stones, which form in the kidneys.
There is limited evidence that water intake can help prevent recurrences in people who have previously had kidney stones (22, 23).
Higher fluid intake increases the volume of urine that passes through the kidneys. This dilutes the concentration of the minerals, so they are less likely to crystallize and form clumps.
Water may also help prevent the initial formation of stones, but studies are needed to confirm this.
6. Helps prevent hangovers:
Hangovers refer to unpleasant symptoms experienced after drinking alcohol.
Alcohol is a diuretic, so it makes you lose more water than you take in. This can lead to dehydration.
While dehydration is not the main cause of hangovers, it can cause symptoms such as thirst, fatigue, headaches, and dry mouth.
A good way to reduce a hangover is to drink a glass of water between drinks and drink at least one large glass of water before going to bed.
7. Can aid weight loss:
Drinking lots of water can help you lose weight.
This is because water can increase satiety and increase your metabolic rate.
According to some research, drinking more water may help you lose weight by slightly speeding up your metabolism, which raises your daily caloric expenditure.
A 2013 study of 50 overweight young women showed that drinking an additional 500 mL of water 3 times a day before meals for 8 weeks led to significant reductions in body weight and body fat compared to pre-study measurements.
Timing is also important. The best way is to sip water thirty minutes before eating. You may consume less calories as a result of feeling fuller.
In one study, dieters who drank 0.5 liters of water before meals lost 44 percent more weight over a 12-week period than dieters who drank no water before meals.
8. Water protects tissues, spinal cord and joints:
Water does much more than quench thirst and regulate body temperature; keeps body tissues moist, according to the Mayo Clinic Health System. Do you know what it feels like when your eyes, nose or mouth get dry?
According to the U.S. Geological Survey, keeping the body hydrated helps maintain optimal moisture levels in these sensitive areas, as well as in the blood, bones and brain. Additionally, water helps protect the spinal cord and acts as a lubricant and cushion for the joints.
The bottom line:
You can experience physical and mental effects from even mild dehydration.
Make sure you drink enough water every day, whether your personal goal is 1.9 liters (64 ounces) or a different amount. It’s among the best things you can do to improve your general well-being.