7 Science-Based Health Benefits of Drinking Enough Water: Staying hydrated is one of the best issues you are able to do on your general health. Staying hydrated may also help help physical efficiency, prevent headaches and constipation, and extra.
The human body contains round 60% water.
It’s generally advisable that you just drink eight 8-ounce (237-mL) glasses of water per day (the 8×8 rule).
Although there’s little science behind this particular rule, staying hydrated is important.
Here are 7 evidence-based health benefits of drinking plenty of water.
Table of Contents
1. Helps maximize physical efficiency
If you don’t keep hydrated, your physical efficiency can endure.
This is particularly important during intense exercise or high heat.
Dehydration can have a noticeable effect if you happen to lose as little as 2% of your body’s water content material. However, it isn’t unusual for athletes to lose as much as 6–10% of their water weight by way of sweat (1Trusted Source, 2Trusted Source).
This can result in altered body temperature control, reduced motivation, and increased fatigue. It can also make exercise really feel much extra difficult, each physically and mentally (3).
Optimal hydration has been proven to prevent this from occurring, and it might even reduce the oxidative stress that happens during high depth exercise. This isn’t shocking when you think about that muscle is about 80% water (4Trusted Source, 5Trusted Source).
If you exercise intensely and are inclined to sweat, staying hydrated may also help you carry out at your absolute best.
SUMMARY
Losing as little as 2% of your body’s water content material can considerably impair your physical efficiency.
2. Significantly affects energy levels and brain perform
Your brain is strongly influenced by your hydration standing.
Studies present that even mild dehydration, such as the loss of 1–3% of body weight, can impair many points of brain perform.
In a examine in younger girls, researchers found that fluid loss of 1.4% after exercise impaired each mood and focus. It also increased the frequency of headaches (6Trusted Source).
Many members of this same analysis workforce carried out an identical examine in younger males. They found that fluid loss of 1.6% was detrimental to working memory and increased emotions of anxiety and fatigue (7).
A fluid loss of 1–3% equals about 1.5–4.5 pounds (0.5–2 kg) of body weight loss for a person weighing 150 pounds (68 kg). This can simply happen through regular each day actions, not to mention during exercise or high heat.
Many different studies, with topics starting from children to older adults, have proven that mild dehydration can impair mood, memory, and brain efficiency ((*7*), 9Trusted Source, 10, 11Trusted Source, 12, 13).
SUMMARY
Mild dehydration (fluid loss of 1–3%) can impair energy levels, impair mood, and result in main reductions in memory and brain efficiency.
3. May assist prevent and deal with headaches
Dehydration can set off headaches and migraine in some individuals (14Trusted Source, 15Trusted Source).
Research has proven {that a} headache is one of probably the most common signs of dehydration.
What’s extra, some studies have proven that drinking water may also help relieve headaches in those that expertise frequent headaches.
A examine in 102 males found that drinking an extra 50.7 ounces (1.5 liters) of water per day resulted in important improvements on the Migraine-Specific Quality of Life scale, a scoring system for migraine symptoms (16).
Plus, 47% of the boys who drank extra water reported headache improvement, while only 25% of the boys in the control group reported this impact (16).
However, not all studies agree, and researchers have concluded that as a result of of the shortage of high high quality studies, extra analysis is required to verify how rising hydration might assist improve headache signs and lower headache frequency (17Trusted Source).
SUMMARY
Drinking water might assist reduce headaches and headache signs. However, extra high high quality analysis is required to verify this potential benefit.
4. May assist relieve constipation
Constipation is a common problem that’s characterised by rare bowel actions and problem passing stool.
Increasing fluid intake is commonly advisable as a part of the therapy protocol, and there’s some proof to again this up.
Low water consumption seems to be a risk issue for constipation in each youthful and older individuals (18Trusted Source, 19Trusted Source).
Increasing hydration might assist lower constipation.
Mineral water could also be a particularly helpful beverage for these with constipation.
Studies have proven that mineral water that’s rich in magnesium and sodium improves bowel motion frequency and consistency in people with constipation (20Trusted Source, 21).
SUMMARY
Drinking plenty of water might assist prevent and relieve constipation, especially in people who usually don’t drink enough water.
5. May assist deal with kidney stones
Urinary stones are painful clumps of mineral crystal that type in the urinary system.
The most common type is kidney stones, which type in the kidneys.
There’s limited proof that water intake may also help prevent recurrence in people who’ve beforehand gotten kidney stones (22, 23).
Higher fluid intake will increase the quantity of urine passing through the kidneys. This dilutes the focus of minerals, so that they’re much less prone to crystallize and type clumps.
Water might also assist prevent the preliminary formation of stones, but studies are required to verify this.
SUMMARY
Increased water intake seems to lower the risk of kidney stone formation.
6. Helps prevent hangovers
A hangover refers back to the disagreeable signs skilled after drinking alcohol.
Alcohol is a diuretic, so it makes you lose extra water than you’re taking in. This can result in dehydration (24, 25Trusted Source, 26Trusted Source).
Although dehydration isn’t the primary cause of hangovers, it may well cause signs like thirst, fatigue, headache, and dry mouth.
Good methods to reduce hangovers are to drink a glass of water between drinks and have at the least one huge glass of water before going to bed.
SUMMARY
Hangovers are partly attributable to dehydration, and drinking water may also help reduce some of the primary signs of hangovers.
7. Can help weight loss
Drinking plenty of water may also help you lose weight.
This is as a result of water can increase satiety and boost your metabolic rate.
Some proof means that rising water intake can promote weight loss by barely rising your metabolism, which might increase the number of calories you burn each day.
A 2013 examine in 50 younger girls with overweight demonstrated that drinking an extra 16.9 ounces (500 mL) of water 3 times per day before meals for 8 weeks led to important reductions in body weight and body fat compared with their pre-study measurements (27Trusted Source).
The timing is important too. Drinking water half an hour before meals is the simplest. It could make you’re feeling extra full so that you just eat fewer calories (28Trusted Source, 29Trusted Source).
In one examine, dieters who drank 16.9 ounces (0.5 liters) of water before meals lost 44% extra weight over a interval of 12 weeks than dieters who didn’t drink water before meals (30Trusted Source).
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Pros:
- Stay Hydrated, Stay Human: Water is like the magic potion of humanity. It keeps our bodies functioning like a well-oiled machine, minus the oil spills.
- Skin Sips: Want skin as smooth as a baby’s bottom? Drink up! Hydration helps keep your skin looking fresh and fabulous, like you just won a beauty pageant.
- Headache Healer: Headaches are like that annoying neighbor who never leaves. But fear not! Drinking water can show them the door, leaving you with a clear head and a happy dance.
- Toilet Triumphs: Forget the red carpet; we’re talking about the porcelain throne. Regular bathroom trips mean your body’s flushing out toxins and keeping things in check.
- Brain Boost: Water is the ultimate brain fuel. It keeps you sharp and focused, ready to conquer your to-do list like a boss. Who needs caffeine when you’ve got water?
- Weight Loss Whisperer: Looking to shed some pounds? Water to the rescue! It fills you up without filling you out, like the ultimate cheat code for weight loss.
- Heart Hygiene: Show your heart some love with hydration. Keeping hydrated keeps your ticker ticking smoothly, like a well-choreographed dance routine.
Cons:
- Potty Problems: Ever feel like you’re doing the potty dance 24/7? Blame it on the water. While hydration is great, constant bathroom breaks can cramp your style.
- Swimming in Sweat: Feeling like you just ran a marathon without leaving your desk? Overhydration can leave you feeling like a soggy sponge, so sip wisely.
- Salt Shake-up: Drinking too much water can throw off your body’s salt balance. Cue the salty tears—literally—when you’re feeling off-kilter.
- Forgetfulness Fiasco: Where did I put my keys again? Blame it on dehydration. Your brain needs water to stay sharp, so don’t let it turn into a shriveled raisin.
- Scale Struggles: Water weight is like the clingy ex who won’t take a hint. While hydration is key, it can sometimes play tricks on the scale, leaving you scratching your head.
- Tasteless Tap: Is it just me, or does tap water taste like it’s been on a camping trip? Not all water is created equal, so invest in a good filter or get cozy with bottled water.
- Wallet Woes: Who knew staying hydrated could be so expensive? Between fancy water bottles and pricey filters, hydration can take a toll on your bank account.
The bottom line (7 Science-Based Health Benefits of Drinking Enough Water)
Even mild dehydration can have an effect on you mentally and physically.
Make positive that you just get enough water each day, whether or not your private aim is 64 ounces (1.9 liters) or a special amount. It’s one of the best issues you are able to do on your general health.