The human body comprises around 60% water. It’s commonly recommended that you drink eight 8- glasses of water per day .
*** Here are 6 evidence-based health benefits of drinking plenty of water…
1. Helps maximize physical performance
Dehydration can have a noticeable effect if you lose as little as 2% of your body’s water content. However, it isn’t uncommon for athletes to lose as much as 6–10% of their water weight via sweat
If you exercise intensely and tend to sweat, staying hydrated can help you perform at your absolute best.
2. Significantly affects energy levels and brain functio
Your brain is strongly influenced by your hydration status.
Studies show that even mild dehydration, such as the loss of 1–3% of body weight, can impair many aspects of brain function.
In a study in young women, researchers found that fluid loss of 1.4% after exercise impaired both mood and concentration. . It also increased the frequency of headaches.
Many members of this same research team conducted a similar study in young men. They found that fluid loss of 1.6% was detrimental to working memory and increased feelings of anxiety and fatigue
3. May help prevent and treat headaches
Dehydration can trigger headaches and migraine in some individuals
Research has shown that a headache is one of the most common symptoms of dehydration. For example, a study in 393 people found that 40% of the participants experienced a headache as a result of dehydration
4. May help relieve constipation
Constipation is a common problem that’s characterized by infrequent bowel movements and difficulty passing stool.
Increasing fluid intake is often recommended as a part of the treatment protocol, and there’s some evidence to back this up.Low water consumption appears to be a risk factor for constipation in both younger and older individuals
Increasing hydration may help decrease constipation.
Mineral water may be a particularly beneficial beverage for those with constipation.
5. May help treat kidney stones
Urinary stones are painful clumps of mineral crystal that form in the urinary system. The most common form is kidney stones, which form in the kidneys.
There’s limited evidence that water intake can help prevent recurrence in people who have previously gotten kidney stones (22, 23).
Higher fluid intake increases the volume of urine passing through the kidneys. This dilutes the concentration of minerals, so they’re less likely to crystallize and form clumps.
6. Can aid weight loss
Drinking plenty of water can help you lose weight.
This is because water can increase satiety and boost your metabolic rate.
Some evidence suggests that increasing water intake can promote weight loss by slightly increasing your metabolism, which can increase the number of calories you burn on a daily basis.
A 2013 study in 50 young women with overweight demonstrated that drinking an additional 16.9 ounces (500 mL) of water 3 times per day before meals for 8 weeks led to significant reductions in body weight and body fat compared with their pre-study measurements
The timing is important too. Drinking water half an hour before meals is the most effective. It can make you feel more full so that you eat fewer calories .
Even mild dehydration can affect you mentally and physically.
Make sure that you get enough water each day, whether your personal goal is 64 ounces (1.9 liters) or a different amount. It’s one of the best things you can do for your overall health.
Written by joe leech ms Medically reviewed by Jillian Kubala, MS, RD — Updated on June 30, 2020