Water makes up roughly 60% of the human body, which is why the average person should drink about eight glasses of water daily, and staying hydrated is critical.
Here are seven scientifically proven health benefits of drinking plenty of water.
Helps Maximize Physical Performance
Physical performance can suffer if you do not stay hydrated.
This is especially important during strenuous exercise or in hot weather.
Dehydration can have an impact even if you only lose 2% of your body's water content. However, it is not uncommon for athletes to lose up to 10% of their body weight through sweat. This can result in changes in body temperature control, decreased motivation, and increased fatigue. It can also make physical and mental exercise feel much more difficult.
Hydration has been shown to prevent this and may even reduce the oxidative stress that occurs during high-intensity exercise. This is not surprising given that muscle comprises approximately 80% water. If you exercise intensely and tend to sweat, staying hydrated can help you perform at your absolute best.
Significantly Affects Energy Levels and Brain Function
Your hydration level has a significant impact on your brain.
According to research, even mild dehydration, defined as a loss of 1–3 percent of body weight, can impair many aspects of brain function.
In a study of young women, researchers discovered that 1.4 percent fluid loss after exercise impaired mood and concentration and made headaches more frequent.
Many members of the same research team conducted a similar study on young men. They discovered that 1.6 percent fluid loss was detrimental to working memory and increased feelings of anxiety and fatigue.
A 1–3 percent fluid loss equals 1.5–4.5 pounds (0.5–2 kg) of body weight loss for a 150-pound person (68 kg). This can happen during normal daily activities, exercise, or hot weather.
Many other studies have shown that mild dehydration can impair mood, memory, and brain performance in subjects ranging from children to older adults.
May Help Prevent and Treat Headaches
Dehydration can cause headaches and migraines in some people. According to research, a headache is one of the most common symptoms of dehydration. Furthermore, some studies have shown that drinking water can help relieve headaches in people who get them frequently.
A study of 102 men discovered that drinking 50.7 ounces (1.5 liters) more water significantly improved the Migraine-Specific Quality of Life Scale, a migraine symptom scoring system. Furthermore, 47 percent of men who drank more water reported headache relief, whereas only 25 percent of men in the control group reported this effect.
However, not all studies agree, and researchers have concluded that more research is needed to confirm how increasing hydration may help improve headache symptoms and decrease headache frequency due to a lack of high-quality studies.
So, get a water bottle with storage for a hands-free experience and store all your phones, cards, and keys in one place.
May Help Relieve Constipation
Constipation is a common condition marked by irregular bowel movements and difficulty passing stool.
Increasing fluid intake is frequently advised as part of the treatment protocol, and some evidence supports this. Water deficiency appears to be a risk factor for constipation in young and old people Increased hydration may aid in constipation relief.
Mineral water may be especially beneficial for constipation sufferers. Mineral water high in magnesium and sodium has been shown in studies to improve bowel movement frequency and consistency in people who suffer from constipation.
May Help Treat Kidney Stones
Urinary stones are clumps of mineral crystals that form in the urinary system and cause pain. Kidney stones, which form in the kidneys, are the most common type. There is limited evidence that water consumption can help prevent kidney stone recurrence in people who previously had them.
Increased fluid consumption raises the volume of urine passing through the kidneys. Because the concentration of minerals is reduced, they are less likely to crystallize and form clumps. Water may also help prevent stones' formation, but more research is needed to confirm this.
Helps Prevent Hangovers
A hangover is a set of unpleasant symptoms that occur after drinking alcohol. Because alcohol is a diuretic, it causes you to lose more water than you take in. This can result in dehydration.
Although dehydration is not the primary cause of hangovers, it can result in symptoms such as thirst, fatigue, headache, and dry mouth.
Drinking a glass of water between drinks and drinking at least one large glass before bed can help reduce hangovers.
Can Aid Weight Loss
Drinking plenty of water can assist you in losing weight. This is because water can increase satiety while also increasing metabolic rate.
Some research suggests that increasing your water intake can help you lose weight by slightly increasing your metabolism and the number of calories you burn each day. A 2013 study of 50 overweight young women found that drinking an extra 16.9 ounces (500 mL) of water three times per day before meals for eight weeks resulted in significant reductions in body weight and body fat compared to their pre-study measurements.
The timing is also critical. The best time to drink water is half an hour before meals, which can make you feel fuller, causing you to eat fewer calories.
In one study, dieters who drank 16.9 ounces (0.5 liters) of water before meals lost 44% more weight over 12 weeks than dieters who didn’t drink water before meals.
The Bottom Line
Even mild dehydration can have an impact on your mental and physical health. Make sure you drink enough water daily, whether your personal goal is 64 ounces (1.9 liters) or something else. It's one of the healthiest things you can do for yourself.
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