The human body contains around 60% water.
A study recommended that you drink eight 8-ounce (237-mL) water per day (the 8×8 rule).
Although there is little science behind this particular rule, staying hydrated is very important.
Here are 7 proven health benefits of drinking enough water
1. Can help maximize physical energy
If you do not stay hydrated, your physical performance can disturb. Drinking enough water is particularly important during intense exercise or high heat.
Dehydration can easily be visible if you miss as little as 2% of your body’s water content. However, it is not unusual for athletes to lose as much as 6–10% of their water weight via sweat. It can lead to altered body temperature control, reduced motivation, and increased fatigue. It can also make exercise feel much more challenging, both physically and mentally.
Optimal hydration has been shown to prevent this from happening, and it’s going to even reduce the oxidative tension that happens during high-intensity exercise. It is not uncommon when you consider that muscle is about 80% water.
If you exercise intensely and have a tendency to sweat, staying hydrated can assist you to perform at your absolute best.
2. Significantly affects brain function and energy levels
Your brain is highly affected by your hydration status.
Studies have shown that even mild dehydration, such as the loss of 1–3% of body weight, may impair many aspects of brain function.
In a study of a young women group, researchers found that fluid loss of 1.4% after exercise impaired both concentration and mood as well as increased the frequency of headaches.
Many members of this same research team conducted a related study in a group of young men. They found that fluid loss of 1.6% was harmful to working memory and increased feelings of anxiety and fatigue.
A fluid loss of 1–3% comprises about 1.5–4.5 pounds (0.5–2 kg) of body weight loss for an individual weighing 150 pounds (68 kg). This can simply happen through normal daily activities, let alone during exercise or high heat.
Many other studies, with subjects ranging from children to older individuals, have shown that mild dehydration may impair mood, memory, and brain performance.
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3. May prevent and treat headaches
Dehydration can stimulate headaches and migraines in some people.
Research has shown that a headache is one of the foremost common symptoms of dehydration. For instance, a study in 393 people found that 40% of the participants experienced a headache due to dehydration.
What’s more, some studies have shown that drinking enough water can help relieve headaches in those people who experience frequent headaches. A study in 104 men found that drinking an extra 50.7 ounces (1.5 liters) of water per day resulted in notable improvements on the Migraine-Specific Quality of Life Scale, a scoring system for migraine symptoms.
Plus, 47% of the men who drank more water resulted in headache improvement, while just 25% of the men in the control group reported this effect. However, more research is needed to confirm how proper hydration may improve headache symptoms and decrease headache frequency.
4. May help cure constipation
Constipation is a common problem that is occurred by infrequent bowel movements and difficulty passing stool.
Increasing fluid intake is usually recommended as a part of the treatment protocol, and there is some evidence to back this up.
Low water consumption emerges to be a risk factor for constipation in both younger and older individuals.
Mineral water may be a very beneficial beverage for those with constipation. Studies have shown that mineral water is rich in magnesium and sodium improves bowel movement frequency and regularity in people with constipation.
5. May aid treat kidney stones
Urinary stones are painful clumps of mineral crystals that form within the urinary system.
The most general form is kidney stones, which form in the kidneys.
There is short evidence that water intake can help prevent recurrence in individuals who have previously gotten kidney stones.
Higher water intake increases the volume of urine passing through the kidneys. It dilutes the concentration of minerals, so they are less prone to crystallize and form clumps.
Water may also help stop the initial formation of stones, but studies are needed to confirm this.
6. Helps cure hangovers
A hangover refers to the obnoxious symptoms experienced after drinking alcohol.
Alcohol is a diuretic, so it causes you to lose more water from your body than you take in. It can lead to dehydration.
Although dehydration is not the only cause of hangovers, it can cause symptoms like thirst, headache, fatigue, and dry mouth.
Good ways to lessen hangovers are to drink a glass of water between drinks and have at least a big glass of water before going to bed.
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7. May aid weight loss
Drinking lots of water can help you lose weight because water can raise satiety and boost your metabolic rate.
Some evidence recommends that increasing water intake can promote weight loss by slightly boosting your metabolism, which may increase the number of calories you burn daily.
A 2013 study in 50 young women with overweight proved that drinking an additional 16.9 ounces (500 mL) of water three times a day before meals for eight weeks resulted in significant reductions in body weight and body fat compared with their pre-study measurements.
The timing is crucial too. Drinking water is the most effective when it is taken half an hour before meals. It can make you feel full so that you will eat fewer calories.
In one study, dieters who drank 16.9 ounces (0.5 liters) of water before meals lost 44% more weight for 12 weeks than dieters who didn’t drink water before meals.
Even slight dehydration can affect you mentally and physically.
Make sure that you simply get enough water each day, whether your personal goal is 64 ounces (1.9 liters) or a particular amount. It is one of the simplest belongings you can do for your overall health.
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Q1 What are the health benefits of drinking enough water?
Ans Water is essential for life, and maintaining hydration is important for physical and mental performance. The human body is largely made of water. Body water content declines with age, from about 75% in babies to 60% in adults.
Q2 How much water should you drink in a day?
Ans This varies for each person, and it also varies with the seasons. Ideally, drinking 5 litres a day during summer and 4 litres a day during winter is advisable.
Q3 Is drinking warm water, in favor of iced-water, better for your health?
Ans Drinking warm water helps increases blood circulation along with protecting internal organs from damage and also minimizes digestive problems. Most of the health and skin experts claim that drinking water is important to keep body free of toxins and make you fit.