Our
bodies are around 60% water, give or take. It is commonly recommended to drink
eight 8-ounce glasses of water per day (the 8x8 rule). Although there is little
science behind this specific rule, staying hydrated is important.
Here
are 7 evidence-based health benefits of drinking plenty of water.
1. Water Helps to Maximize Physical
Performance
If
we do not stay hydrated, physical performance can suffer.
This
is particularly important during intense exercise or high heat.
Dehydration
can have a noticeable effect if you lose as little as 2% of your body's water
content. However, it is not uncommon for athletes to lose up to 6-10% of their
water weight via sweat .
This
can lead to altered body temperature control, reduced motivation, increased
fatigue and make exercise feel much more difficult, both physically and
mentally.
Optimal
hydration has been shown to prevent this from happening, and may even reduce
the oxidative stress that occurs during high intensity exercise. This is not
surprising when you consider that muscle is about 80% water (4, 5).
So,
if you exercise intensely and tend to sweat, then staying hydrated can help you
perform at your absolute best.
Bottom
Line: Losing as little as 2% of your body's water content can significantly
impair physical performance.
2. Hydration Has a Major Effect on
Energy Levels and Brain Function
Your
brain is strongly influenced by hydration status. Studies show that even mild
dehydration (1-3% of body weight) can impair many aspects of brain function. In
a study of young women, fluid loss of 1.36% after exercise impaired both mood
and concentration, and increased the frequency of headaches. Another similar
study, this time in young men, showed that fluid loss of 1.59% was detrimental
to working memory and increased feelings of anxiety and fatigue.
Mild
dehydration (fluid loss of 1-3%) can impair energy levels and mood, and lead to
major reductions in memory and brain performance.
3. Drinking Water May Help to Prevent
and Treat Headaches
Dehydration
can trigger headaches and migraines in some individuals.
Several
studies have shown that water can relieve headaches in those who are dehydrated.
However,
this appears to depend on the type of headache.
One
study of 18 people found that water had no effect on the frequency of
headaches, but did reduce the intensity and duration somewhat .
Bottom
Line: Drinking water can sometimes help relieve headache symptoms, especially
in people who are dehydrated.
4. Drinking More Water May Help
Relieve Constipation
Constipation
is a common problem, characterized by infrequent bowel movements and difficulty
passing stool.
Increasing
fluid intake is often recommended as a part of the treatment protocol, and
there is some evidence to back this up.
Low
water consumption appears to be a risk factor for constipation in both young
and elderly individuals.
Carbonated
water shows particularly promising results for constipation relief, although
the reason is not entirely understood.
Bottom
Line: Drinking plenty of water can help prevent and relieve constipation,
especially in people who generally do not drink enough water.
5. Drinking Water 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
is limited evidence that water intake can help prevent recurrence in people who
have previously gotten kidney stones. Higher
fluid intake increases the volume of urine passing through the kidneys, which
dilutes the concentration of minerals, so they are less likely to crystallize
and form clumps.
Water
may also help prevent the initial formation of stones, but studies are required
to confirm this.
Bottom
Line: Increased water intake appears to decrease the risk of kidney stone
formation. More research is needed in this area.
6. Water Helps Prevent Hangovers
A
hangover refers to the 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.
Although
dehydration is not the main cause of hangovers, it can cause symptoms like
thirst, fatigue, headache and dry mouth.
A
good way to reduce hangovers is to drink a glass of water between drinks, and
to have at least one big glass of water before going to bed.
Bottom
Line: Hangovers are partly caused by dehydration, and drinking water can help
reduce some of the main symptoms of hangovers.
7. Drinking More Water Can Help With
Weight Loss
Drinking
plenty of water can help you lose weight.
This
is due to the fact that water can increase satiety and boost your metabolic
rate.
In
two studies, drinking half a liter (17 ounces) of water was shown to increase
metabolism by 24-30% for up to 1.5 hours.
This
means that drinking 2 liters of water every day can increase your total energy
expenditure by up to 96 calories per day.
The
timing is important too, and drinking water half an hour before meals is the
most effective. It can make you feel more full, so that you eat fewer calories .
In
one study, dieters who drank half a liter of water before meals lost 44% more
weight, over a period of 12 weeks.
It
is actually best to drink water cold, because then the body will use additional
energy (calories) to heat the water to body temperature.
If you think you are not getting
enough water, these tips may help:
- Carry a water bottle for easy access when you are at work of running errands.
- Freeze some freezer safe water bottles. Take one with you for ice-cold water all day long.
- Choose water instead of sugar-sweetened beverages. This can also help with weight management. Substituting water for one 20-ounce sugar sweetened soda will save you about 240 calories. For example, during the school day students should have access to drinking water, giving them a healthy alternative to sugar-sweetened beverages.
- Choose water when eating out. Generally, you will save money and reduce calories.
- Add a wedge of lime or lemon to your water. This can help improve the taste and help you drink more water than you usually do.
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