7 Science-Based Health Benefits of Drinking Water The human body comprises around 60% water. It’s commonly 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 important.
Top 7 Science-Based Health Benefits of Drinking Water
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1. Helps prevent hangovers
The uncomfortable symptoms that follow consuming alcohol are referred to as a hangover. Diuretics like alcohol cause you to lose more Water than you take in. Dehydration could result from this (24, 25, 26 Trusted Source).
- Hair from a dog
- Consuming zinc and B vitamins
- Coffee or tea consumption
- Using analgesic medication, but not Tylenol
- Avoiding alcoholic beverages with deeper hues
Despite not being the primary cause of hangovers, dehydration can nevertheless result in symptoms including thirst, exhaustion, headaches, and dry mouth. Drinking a glass of water in between drinks and at least one large glass of water before bed are effective ways to lessen hangovers.
2. Can aid weight loss
Water consumption in large quantities can aid in weight loss. This is due to the fact that water can promote satiety and speed up your metabolism. According to some research, increasing your water intake may help you lose weight by modestly raising your metabolism, which raises the amount of calories you burn each day.
When 50 overweight young women drank an additional 16.9 ounces (500 mL) of water three times a day before meals for eight weeks, relative to their pre-study measures, their body weight and body fat levels significantly decreased (27Trusted Source).
- Increase your protein intake
- Give complete, single-ingredient foods top priority
- Eat less processed food
- Stock up on wholesome snacks and meals
- Reduce your consumption of added sugar
Additionally crucial is timing. The most efficient time to hydrate is 30 minutes before meals. As a result, you may consume less calories (28Trusted Source, 29Trusted Source). It can increase your feeling of fullness.
According to one study, people who drank 16.9 ounces (0.5 litres) of water before meals lost 44% more weight over the course of 12 weeks than others who didn’t (30Trusted Source).
3. May help treat kidney stones
The painful mineral crystal clusters known as urinary stones develop in the urinary system. Kidney stones are the most typical type and they develop in the kidneys. There isn’t much proof that drinking more water can assist kidney stone sufferers avoid recurrence (22, 23).
- Water
- Juice of lemon
- Juice from basil
- Using apple cider vinegar
- Juice made from celery
More fluid is consumed, which results in more urine passing through the kidneys. As a result, minerals have a lower concentration and are less prone to crystallise and group together. Studies are needed to confirm that water may also aid in preventing the beginning development of stones.
4. May help relieve constipation
Constipation is a common condition marked by irregular bowel motions and obstructions in the passage of faeces. The therapy strategy frequently calls for increasing fluid consumption, and there is some evidence to support this. Both younger and older people appear to be at risk for constipation due to low water intake (18Trusted Source, 19Trusted Source).
- Prunes
- Apples
- Pears
- Kiwi
- Figs
Constipation may be lessened by drinking more water. For people who are constipated, mineral water may be a very helpful beverage. According to studies, sodium and magnesium-rich mineral water increases the frequency and consistency of bowel movements in patients who are constipated (20Trusted Source, 21).
5. May help prevent and treat headaches
For certain people, dehydration can cause headaches and migraines (14Trusted Source, 15Trusted Source). One of the most typical signs of dehydration, according to research, is a headache.
Additionally, some research has indicated that people who frequently get headaches may benefit from drinking water to help them feel better. According to a study done on 102 males, increasing daily water intake by 50.7 ounces (1.5 litres) led to appreciable reductions in migraine symptoms as measured by the Migraine-Specific Quality of Life scale (16).
- When you need energy, eat a banana
- Watermelon offers fluids to maintain your hydration
- Magnesium and fibre are provided by seeds and nuts
- Multiple benefits of herbal teas for headaches
- Coffee can either prevent or worsen headaches
Additionally, while only 25% of the men in the control group reported this effect, 47% of the men who drank more water reported headache improvement (16). However, not all studies concur, and scientists have determined that further research is required to confirm how improving hydration may help reduce headache frequency and improve headache symptoms (17Trusted Source) because there aren’t enough high-quality studies in this area.
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6. Significantly affects energy levels and brain function
Your level of hydration has a big impact on how your brain functions. According to studies, several areas of brain function can be affected by even slight dehydration, such as a loss of 1% to 3% of body weight.
In a study involving young women, researchers discovered that a fluid loss of 1.4% following exercise affected both mood and focus. Additionally, headaches occurred more frequently (6 Trusted Source).
A comparable study was undertaken in young males by many members of the same research team. They discovered that fluid loss of 1.6% reduced working memory and boosted emotions of worry and exhaustion (7).
- Soybean products
- Kale
- Broccoli
- Eggs
- Peanuts
For a person weighing 150 pounds (68 kg), a 1-3% fluid loss translates into a loss of 1.5–4.5 pounds (0.5-2 kg) of body weight. Even during activity or in extreme heat, this is a simple occurrence during routine daily chores.
Mild dehydration can affect mood, cognition, and brain function, according to numerous other studies that have included participants ranging from young children to older adults (8, 9Trusted Source, 10, 11Trusted Source, 12, 13).
7. Helps maximize physical performance
Your physical performance may decrease if you don’t drink enough water. This is especially crucial when exercising vigorously or when the weather is hot. Even 2% of your body’s water content loss might result in dehydration, which is visible. Although it is usual for athletes to lose up to 6–10% of their water weight through perspiration (1 Trusted Source, 2 Trusted Source), this is not always the case.
- Hydration
- Good sleep
- Supplements
- Every three weeks, alter or switch up your exercise regimen
- Taking care of one’s mental health
Changes in body temperature regulation, decreased motivation, and greater weariness may result from this. Exercise may also seem considerably more challenging as a result, both physically and mentally (3).
This has been demonstrated to be avoided by drinking enough water, and it may even lessen the oxidative damage that results from intense activity. This is not shocking given that muscle is primarily composed of water (4Trusted Source, 5Trusted Source). Staying hydrated can help you workout as hard as you can if you tend to perspire a lot.
CONCLUSION
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