It is commonly recommended to drink eight 8-ounce glasses of water per day (the 8x8 rule).
Although there is little science behind this specific rule, staying hydrated is important.
Here are 7 evidence-based health benefits of drinking plenty of water.
Helps maximize physical performance. If you don’t stay hydrated, your physical performance can suffer.This is particularly important during intense exercise or high heat.Dehydration can have a noticable effect if you lose as little as 2% of your body’s water content. However, it isn’t uncommon for athletes to lose as much as 6–10% of their water weight via sweat.
Significantly affects energy levels and brain function. .Your brain is strongly influenced by your hydration status.Studies show that even mild dehydration, such as the loss of 1–3% of body weight, can impair many aspects of brain function.
May help prevent and treat headaches. Dehydration can trigger headaches and migraine in some individuals.Research has shown that a headache is one of the most common symptoms of dehydration. For example, a study in 393 people found that 40% of the participants experienced a headache as a result of dehydration .
May help relieve constipation. Constipation is a common problem that’s characterized by infrequent bowel movements and difficulty passing stool..Increasing fluid intake is often recommended as a part of the treatment protocol, and there’s some evidence to back this up.
May help treat kidney stones. Urinary stones are painful clumps of mineral crystal that form in the urinary system.The most common form is kidney stones, which form in the kidneys. There’s limited evidence that water intake can help prevent recurrence in people who have previously gotten kidney stones
Helps prevent hangovers. A hangover refers to the unpleasant symptoms experienced after drinking alcohol.Alcohol is a diuretic, so it makes you lose more water than you take in. This can lead to dehydration.
Can aid weight loss.Drinking plenty of water can help you lose weight.This is because water can increase satiety and boost your metabolic rate..Some evidence suggests that increasing water intake can promote weight loss by slightly increasing your metabolism, which can increase the number of calories you burn on a daily basis.
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