The body comprises around 60% water. It’s frequently advised that you consume eight 8-ounce (237-mL) glasses of water daily (the 8 × 8 rule).
Although there’s little science behind this specific rule, remaining hydrated is important.
Here are 7 evidence-based health benefits of drinking lots of water.
Assists Maximize Physical Performance
If you don’t remain hydrated, your physical performance can suffer.
This is particularly crucial during intense exercise or high heat.
Dehydration can have a visible effect if you lose as little as 2% of your body’s water material. Nevertheless, it isn’t uncommon for professional athletes to lose as much as 6 — 10% of their water weight via sweat.
This can lead to modified body temperature control, decreased motivation, and increased tiredness. It can also make workout feel much more hard, both physically and mentally.
Ideal hydration has been revealed to prevent this from occurring, and it may even reduce the oxidative tension that occurs throughout high intensity workout. This isn’t unexpected when you think about that muscle has to do with 80% water.
If you exercise extremely and tend to sweat, remaining hydrated can assist you carry out at your absolute best.
Substantially Affects Energy Levels and Brain Function
Your brain is highly affected by your hydration status.
Studies show that even mild dehydration, such as the loss of 1 — 3% of body weight, can impair lots of elements of brain function.
In a research study in young females, researchers discovered that fluid loss of 1.4% after exercise impaired both state of mind and concentration. It also increased the frequency of headaches.
Lots of members of this very same research study team carried out a comparable research study in boys. They discovered that fluid loss of 1.6% was damaging to working memory and increased sensations of anxiety and fatigue.
A fluid loss of 1 — 3% equates to about 1.5 — 4.5 pounds (0.5 — 2 kg) of body weight reduction for an individual weighing 150 pounds (68 kg). This can quickly occur through typical day-to-day activities, let alone during workout or high heat.
Numerous other research studies, with subjects ranging from kids to older adults, have shown that moderate dehydration can hinder mood, memory, and brain performance.
May Help Prevent and Treat Headaches
Dehydration can trigger headaches and migraine in some people.
Research has actually shown that a headache is among the most common symptoms of dehydration. For example, a study in 393 people discovered that 40% of the individuals experienced a headache as an outcome of dehydration.
What’s more, some research studies have revealed that drinking water can assist ease headaches in those who experience regular headaches.
A research study in 102 guys discovered that drinking an additional 50.7 ounces (1.5 liters) of water each day led to substantial improvements on the Migraine-Specific Quality of Life scale, a scoring system for migraine signs.
Plus, 47% of the men who drank more water reported headache enhancement, while just 25% of the guys in the control group reported this effect.
However, not all research studies concur, and researchers have concluded that since of the absence of high quality research studies, more research study is needed to confirm how increasing hydration might help enhance headache signs and decrease headache frequency.
Might Help Relieve Constipation
Constipation is a typical problem that’s characterized by irregular bowel motions and difficulty passing stool.
Increasing fluid consumption is frequently advised as a part of the treatment procedure, and there’s some proof to back this up.
Low water consumption appears to be a threat element for constipation in both younger and older individuals.
Increasing hydration may help decrease constipation.
Mineral water may be a particularly beneficial drink for those with constipation.
Research studies have shown that mineral water that’s abundant in magnesium and sodium improves bowel motion frequency and consistency in people with constipation.
May Help Treat Kidney Stones
Urinary stones are agonizing clumps of mineral crystal that form in the urinary system.
The most typical form is kidney stones, which form in the kidneys.
There’s limited evidence that water intake can assist prevent reoccurrence in people who have previously gotten kidney stones.
Greater fluid consumption 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.
Water may likewise assist avoid the initial formation of stones, however research studies are needed to confirm this.
Assists Prevent Hangovers
A hangover refers to the undesirable symptoms experienced after consuming alcohol.
Alcohol is a diuretic, so it makes you lose more water than you take in. This can lead to dehydration.
Although dehydration isn’t the main cause of hangovers, it can cause symptoms like thirst, fatigue, headache, and dry mouth.
Great ways to lower hangovers are to drink a glass of water in between beverages and have at least one big glass of water prior to going to bed.
Can Aid Weight Loss
Drinking a lot of water can help you lose weight.
This is due to the fact that water can increase satiety and enhance your metabolic rate.
Some proof recommends that increasing water consumption can promote weight reduction by slightly increasing your metabolism, which can increase the variety of calories you burn every day.
A 2013 study in 50 young ladies with obese showed that consuming an additional 16.9 ounces (500 mL) of water 3 times per day before meals for 8 weeks caused considerable decreases in body weight and body fat compared to their pre-study measurements.
The timing is necessary too. Consuming water half an hour before meals is the most effective. It can make you feel more full so that you consume fewer calories.
In one research study, dieters who consumed 16.9 ounces (0.5 liters) of water prior to meals lost 44% more weight over a period of 12 weeks than dieters who didn’t drink water before meals.