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Benefits of Drinking Water: How It Affects Your Energy, Weight & More

The homo body comprises about 60 % water. It ’ s normally recommended that you drink eight 8-ounce ( 237-mL ) glasses of water per day ( the 8×8 rule ).

Although there ’ s little science behind this specific rule, staying hydrated is authoritative. here are 7 evidence-based health benefits of drinking batch of water .glass drinking water 1296x728 header 1 share on Pinterest

1. Helps maximize physical performance

If you don ’ thymine stay hydrated, your physical performance can suffer. This is particularly significant during intense exercise or high inflame. dehydration can have a detectable effect if you lose adenine little as 2 % of your body ’ sulfur water subject. however, it isn ’ triiodothyronine uncommon for athletes to lose equally much as 6–10 % of their water weight via perspiration ( 1, 2 ). This can lead to altered body temperature restraint, reduced motivation, and increased fatigue. It can besides make practice feel much more difficult, both physically and mentally ( 3 ). optimum hydration has been shown to prevent this from happening, and it may even reduce the oxidative try that occurs during high saturation exercise. This international relations and security network ’ metric ton storm when you consider that muscle is about 80 % water ( 4, 5 ). If you exercise intensely and tend to sweat, staying hydrated can help you perform at your absolute best .

SUMMARY Losing adenine small as 2 % of your body ’ s water system content can significantly impair your physical performance .

2. Significantly affects energy levels and brain function

Your brain is powerfully influenced by your hydration status. Studies show that even mild dehydration, such as the personnel casualty of 1–3 % of body weight, can impair many aspects of brain officiate. In a study in young women, researchers found that fluid loss of 1.4 % after drill impaired both mood and concentration. It besides increased the frequency of headaches ( 6 ). many members of this lapp research team conducted a similar study in unseasoned men. They found that fluid loss of 1.6 % was damaging to working memory and increased feelings of anxiety and fatigue ( 7 ). A fluid loss of 1–3 % equals about 1.5–4.5 pounds ( 0.5–2 kilogram ) of consistency weight passing for a person weighing 150 pounds ( 68 kilogram ). This can easily occur through normal casual activities, let entirely during drill or high estrus. many other studies, with subjects ranging from children to older adults, have shown that mild dehydration can impair mood, memory, and mind performance ( 8, 9, 10, 11, 12, 13 ) .

SUMMARY Mild dehydration ( fluid loss of 1–3 % ) can impair energy levels, impair temper, and star to major reductions in memory and brain performance .

3. May help prevent and treat headaches

dehydration can trigger headaches and migraine in some individuals ( 14, 15 ). inquiry has shown that a headache is one of the most common symptoms of dehydration. For example, a report in 393 people found that 40 % of the participants experienced a concern as a leave of dehydration ( 14 ). What ’ s more, some studies have shown that drink water can help relieve headaches in those who experience frequent headaches. A sketch in 102 men found that drinking an extra 50.7 ounces ( 1.5 liters ) of water per day resulted in meaning improvements on the Migraine-Specific Quality of Life scale, a seduce organization for migraine symptoms ( 16 ). Plus, 47 % of the men who drank more body of water reported headache improvement, while only 25 % of the men in the control group reported this effect ( 16 ). however, not all studies agree, and researchers have concluded that because of the miss of high quality studies, more research is needed to confirm how increase hydration may help improve headache symptoms and decrease headache frequency ( 17 ) .

SUMMARY Drinking water system may help reduce headaches and concern symptoms. however, more high quality research is needed to confirm this electric potential benefit .

4. May help relieve constipation

stultification is a coarse problem that ’ second characterized by infrequent intestine movements and difficulty passing fecal matter. Increasing fluid intake is much recommended as a character of the treatment protocol, and there ’ s some testify to back this up.

low water consumption appears to be a risk factor for stultification in both younger and older individuals ( 18, 19 ). Increasing hydration may help decrease constipation. mineral water may be a particularly beneficial beverage for those with constipation. Studies have shown that mineral water that ’ s full-bodied in magnesium and sodium improves bowel movement frequency and consistency in people with stultification ( 20, 21 ) .

SUMMARY Drinking batch of water may help prevent and relieve constipation, specially in people who by and large don ’ thymine drink enough water .

5. May help treat kidney stones

urinary stones are painful clumps of mineral crystal that mannequin in the urinary system. The most common mannequin is kidney stones, which form in the kidneys. There ’ sulfur 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 happen through the kidneys. This dilutes the concentration of minerals, so they ’ rhenium less probably to crystallize and form clumps. Water may besides help prevent the initial constitution of stones, but studies are required to confirm this .

SUMMARY increase water inhalation appears to decrease the hazard of kidney stone formation .

6. Helps prevent hangovers

A holdover refers to the unpleasant symptoms experienced after drinking alcohol. Alcohol is a diuretic drug, so it makes you lose more water than you take in. This can lead to dehydration ( 24, 25, 26 ). Although dehydration international relations and security network ’ t the chief cause of hangovers, it can cause symptoms like thirst, fatigue, concern, and dry sass. good ways to reduce hangovers are to drink a glaze of water between drinks and have at least one big glaze of water before going to bed .

SUMMARY Hangovers are partially caused by dehydration, and drink water can help reduce some of the main symptoms of hangovers .

7. Can aid weight loss

Drinking enough of body of water can help you lose weight. This is because water can increase repletion and boost your metabolic rate. Some attest suggests that increasing water system intake can promote weight loss by slenderly increasing your metabolism, which can increase the number of calories you burn on a daily footing. A 2013 learn in 50 unseasoned women with fleshy demonstrated that drinking an extra 16.9 ounces ( 500 milliliter ) of water 3 times per day before meals for 8 weeks led to significant reductions in body weight and consistency fat compared with their pre-study measurements ( 27 ). The time is significant besides. Drinking water half an hour before meals is the most effective. It can make you feel more fully so that you eat fewer calories ( 28, 29 ). In one study, dieters who drank 16.9 ounces ( 0.5 liters ) of water before meals lost 44 % more system of weights over a menstruation of 12 weeks than dieters who didn ’ thymine drink water system before meals ( 30 ).

The bottom line

even mild dehydration can affect you mentally and physically. Make certain that you get enough water each day, whether your personal finish is 64 ounces ( 1.9 liters ) or a unlike come. It ’ s one of the best things you can do for your overall health .

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