Our body is about 60% water, it gives or takes it. It is generally recommended to drink eight 250 ml of water a day (the 8×8 rule). Although there is little science behind this particular rule, it’s important to stay hydrated.
Here are 7 evidence-based health benefits of drinking lots of water.
1.Water Helps Maximize Physical Performance
If we are not dehydrated, physical performance may decrease.
This is especially important during intense exercise or high heat.
If you lose less than 2% of your body’s water content, dehydration can have a noticeable effect. However, it is not uncommon for athletes to lose 6-10% of their water weight through sweat.
This can lead to altered control of body temperature, decreased motivation, increased fatigue, and feeling much more difficult to exercise physically and mentally.
Optimal hydration has been shown to prevent this from happening and can even reduce oxidative stress that occurs during high-intensity exercise. This is not surprising when you consider that muscle is about 80% water.
So if you exercise intense and tend to sweat, staying hydrated can help you perform at your absolute best.
RESULT:
Losing 2% of your body’s water content can significantly impair physical performance.
2.The Great Effect of Hydration on Energy Levels and Brain Function
Your brain is strongly affected by the hydration state.
Studies show that even mild dehydration (1-3% of body weight) can impair many aspects of brain function.
In a study of young women, 1.36% dehydration after exercise impaired both mood and concentration and increased the frequency of headaches.
Another similar study, this time in young men, showed that 1.59% dehydration harmed working memory and increased feelings of anxiety and fatigue.
1-3% fluid loss equals approximately 0.5-4.5 lbs (0.5-2 kg) body weight loss for a 150 kg (68 kg) person. This can easily happen with normal daily activities during exercise or high heat.
Many other studies, ranging from children to the elderly, have shown that mild dehydration can impair mood, memory, and brain performance.
RESULT:
Mild dehydration (1-3% fluid loss) can disrupt energy levels and mood, and can lead to massive declines in memory and brain performance.
3.Drinking Water Can Help Prevent and Treat Headache
Dehydration can trigger headaches and migraines in some people.
Various studies have shown that water can relieve headaches in those who are dehydrated.
However, this seems to depend on the type of headache.
In a study of 18 people, it was found that water had no effect on the frequency of headaches, but reduced the intensity and duration somewhat.
RESULT:
Drinking water can sometimes help relieve headache symptoms, especially in dehydrated people.
4. Drinking More Water Can Help Reduce Constipation
Constipation is a common problem characterized by infrequent bowel movements and difficulty passing stools.
Increased fluid intake is often recommended as part of the treatment protocol, and there is some evidence to support this.
Low water consumption appears to be a risk factor for constipation in both young and old individuals.
Carbonated water has particularly promising results for relieving constipation, although the cause is not fully understood.
RESULT:
Drinking plenty of water can help prevent and relieve constipation, especially in people who don’t usually drink enough water.
5.Drinking Water Can Help Treat Kidney Stones
Urinary stones are painful mineral crystal clusters that form in the urinary system.
The most common form is kidney stones that form in the kidneys.
There is limited evidence that water intake can help prevent recurrence in people who have previously had kidney stones.
Higher fluid intake increases the volume of urine passing through the kidneys, which dilutes the concentration of minerals so that they are less likely to crystallize and form lumps.
Water can also help prevent the initial formation of stones, but studies are needed to confirm this.
RESULT:
Increased water intake reduces the risk of kidney stone formation. More research is needed in this area.
6.Water Helps Prevent a Hangover
Hangovers refers to unpleasant symptoms experienced after drinking alcohol.
Alcohol is a diuretic, so it makes you lose more water than you take in.
While dehydration is not the main cause of hangovers, it can cause symptoms such as thirst, weakness, headache and dry mouth.
A good way to reduce hangover is to drink a glass of water between drinks and at least one large glass of water before going to bed.
RESULT:
Hangouts are partially 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 because water can increase satiety and increase your metabolic rate.
In two studies, drinking half a liter (17 ounces) of water has been shown to increase metabolism by 24-30% for up to 1.5 hours.
This means that drinking 2 liters of water each day can increase your total energy expenditure by 96 calories per day.
Timing is also important, and drinking water half an hour before meals is most effective. It can make you feel fuller so you eat fewer calories (28 Trustworthy Sources, 29 Trustworthy Sources).
In one study, dietitians who drank half a liter of water before meals lost 44% more weight over a 12-week period.
Actually, it is best to drink cold water because then the body uses additional energy (calories) to heat the water to body temperature.
