7 Health Benefits of Drinking Sufficient Water 

     The human body makes up about 60% of water. It is generally recommended to drink 8 ounces (237 mL) of water daily (8x8 rule). There is little science after this particular rule, but it is important to maintain moisture. Below are health benefits based on seven evidences of drinking plenty of water.

1. Helps maximize physical fitness. 

    Failure to retain water can reduce physical fitness. This is especially important during strenuous exercise and high fever. Dehydration has a visible effect when it loses about 2% of its water content. However, it is not uncommon for athletes to lose 6-10% of their water weight through sweat. This can lead to altered thermoregulation, decreased synchronization, and increased fatigue. It can also make exercise physically and mentally more difficult. 

    Optimum hydration has been shown to prevent this from happening, and may also reduce the oxidative stress that occurs during high-intensity exercise. Considering that muscle is about 80% water, this is not surprising. 

 If you do strenuous exercise and are prone to sweating, you can stay hydrated for best performance.

Summary

 Losing at least 2% of your body water can significantly reduce your physical activity.

2. It has a significant impact on energy levels and brain function.

    The brain is greatly affected by the state of hydration. According to studies, even slight dehydration, such as a 1-3% weight loss, can damage many aspects of brain function. In a study of young women, researchers found the fact that fluid loss from 1.4-inch exercise impairs both mood and concentration. It also increased the frequency of headaches.

    Many members of this same research team conducted a similar study in younger men. They found that water loss of 1.6% was detrimental to working memory, and increased fear and anxiety.

    1-3% water loss is equivalent to about 1.5 to 4.5 pounds (0.5-2 kg) of weight loss for a 150-pound (68 kg) person. This can easily happen during exercise or during high fever, as well as through normal daily activities.

    Many other studies of subjects ranging from children to the elderly show that mild dehydration can impair mood, memory, and brain performance.

 Summary

     Mild dehydration (1 to 3% water loss) results in decreased energy levels, impaired mood, and can significantly impair memory and brain performance.

3. May help prevent and treat headaches.

     Dehydration can cause headaches and migraines in some individuals. Headaches are one of the most common symptoms of dehydration, according to a study. For example, a study of 393 people found that 40% of participants experienced headaches due to dehydration.

     In addition, some studies have shown that it may help relieve headaches in people who frequently experience water-drinking headaches. A study of 102 men found that drinking an additional 50.7 ounces (1.5 liters) of water per day significantly increased the migraine star life quality scale, a migraine symptom scoring system. It was improved to. Plus, 47% of men who drank more water reported an improvement in headache, whereas only 25% of men in the control group reported this effect.

     However, not all studies agree, and researchers have found that due to the lack of high-quality studies, how increased water content improves headache symptoms and reduces the frequency of headaches. We have come to the conclusion that more research is needed to see if it helps.

 Summary

     Drinking water can help reduce headaches and headache symptoms. However, higher levels of research are needed to see these potential benefits.

4. Can't Help Relieve Constipation

     Constipation is a common problem characterized by rare bowel movements and difficulty passing flights. Increasing fluid intake as part of a treatment protocol is often recommended, and there is some evidence to support this. Low water consumption is thought to be a risk factor for constipation in both adolescents and the elderly.

     Increasing fluids may reduce constipation. Mineral water can be a particularly beneficial drink for people with constipation. Studies show that mineral water rich in magnesium and sodium improves consistency with the frequency of excretion in people with constipation.

 Summary

     Drinking plenty of water can help prevent and relieve constipation, especially for people who generally do not drink enough water.

5. May help in the treatment of kidney stones.

     Urolithiasis is a painful mass of mineral determination that forms in the urinary system. The most common form is kidney stones that form in the kidneys. There is limited evidence that fluid intake helps prevent recurrence in people who have previously developed kidney stones. Excessive fluid intake increases the amount of urine produced through the kidneys. Because this dilutes the concentration of minerals they are less likely to crystallize and form clumps. Water may also help prevent the early formation of stones, but studies are needed to confirm this.

Summary

Increased fluid intake appears to reduce the risk of kidney stone formation.

6. Helps Prevent Hangovers

     Hangover refers to the unpleasant symptoms experienced after drinking alcohol. Because alcohol is a diuretic, you lose more water than you consume. This can lead to dehydration. The main cause of a hangover is not dehydration, but it can cause symptoms such as thirst, fatigue, headache, and dry mouth. A good way to reduce a hangover is to drink a glass of water between drinks and at least one large glass of water before bedtime.

Summary

     Hangovers are partially caused by dehydration, and drinking water can help relieve some of the main symptoms of hangovers.

9. Helps Lose Weight

     Drinking lots of water can help you lose weight. This is because water can increase satiety and increase your metabolic rate. Some evidence suggests that increasing your water intake may slightly increase your metabolism, promote weight loss, and increase the number of calories you burn each day.

     A 2013 study of 50 overweight young women found that drinking 16.9 ounces (500 mL) of water three times a day before meals and 16.9 ounces (500 mL) of water for 8 weeks significantly reduced weight and body fat, out of comparison with previous measurements of the study . Timing is also important. Drinking water 30 minutes before meals is most effective. You can feel more full as you consume less calories. In one study, dieters who drank 16.9 ounces (0.5 liters) of water before meals lost more than 44% more weight for 12 weeks than those who did not drink water before meals.

Credited to Andrea King Collier
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