6 Science-Backed Benefits of Drinking Water Every Day

Putting extra effort into proper hydration is crucial due to the numerous benefits of drinking water for both physical and mental health. Drinking enough water daily is crucial for the body’s various functions, as approximately 60% of the body is water, especially in adults. Even mild dehydration can negatively affect your mood, focus, and energy levels. By making proper hydration a priority, you can enhance your overall wellness and reap the numerous science-backed benefits that water offers.

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Water Helps Your Body Remove Waste

One of the most essential benefits of drinking water is its role in helping your body remove waste. Water is critical for the kidneys, which filter out toxins, excess salts, and other waste products from the blood. If a person does not drink enough water, these organs begin to do extra work which can, in the long run, increase the chances of developing kidney stones and other complications.

Body water helps to perform other functions like the urinary and the digestive functions, working to help the body to get rid of waste in the form of urine and sweat. Good hydration assists in the proper absorption of nutrients and proper elimination of waste. Even mild dehydration can slow these processes which can lead to a rise in toxins, constipation, and slow metabolism.

Benefits of Drinking Water for Energy Levels and Brain Function

Do you find yourself struggling to concentrate or feeling foggy? A sip of water might be just the thing you need. Studies show dehydration negatively affects memory and concentration. This is understandable considering that the brain is composed of roughly 75% water. Oxygen delivery and cognitive function both suffer when you become dehydrated.

That sluggish feeling you experience can also come from a lack of electrolytes within the body. Electrolytes, including sodium, potassium, and magnesium, are critical for the brain. Low levels of these electrolytes can lead to muscle weakness, exhaustion, confusion, and trouble focusing. According to Dr. Gabrielle Lyon, a functional medicine physician in New York City, “Adequate electrolyte balance is vital to keeping your body functioning optimally. Low electrolytes can cause issues including muscle weakness, fatigue, and confusion.”

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Aids Digestion and Prevents Constipation

Drinking sufficient quantity of water is critical for achieving a healthy digestive system. Adequate amounts of water help break down food in the stomach. This will facilitate absorption of nutrients into the body. Water is also essential for the proper movement of food in the intestines. Insufficient water intake may make it difficult for the body to process food, leading to bloating, discomfort, or, in some cases, constipation.

While dehydrated, the colon will draw out excess water from the waste it carries. This may cause hard and dry stools. Staying hydrated can help combat constipation and make the passage of stool a smoother and more comfortable process. Drinking water can stimulate and make bowel movements easier and more frequent.

Drinking water is essential for maintaining the ideal balance of body fluids. This includes saliva and gastric fluids, which are important for breaking down and processing food nutrients. Water plays a crucial role in maintaining the balance of digestive fluids. Simple acts, such as taking the right amount of water, can greatly contribute to the more effective functioning of the digestive system.

Helps Prevent Kidney Stones and Supports Kidney Function

Water plays a vital role in supporting your kidneys’ ability to filter and eliminate waste from your body. Body fluids are responsible for transporting waste products in and out of cells, and one of the main toxins in the body is blood urea nitrogen. This waste is water-soluble, meaning it can pass through the kidneys and be excreted in the urine.

As long as your fluid intake is adequate, your kidneys can perform their crucial role of cleansing the body, efficiently removing toxins. Proper hydration ensures that your kidneys function optimally, helping to keep your system free of harmful waste.

Supports Weight Management

Drinking water can be an incredibly effective tool for supporting weight management. Not only does it keep you hydrated, but it can also help you feel full, reduce calorie intake, and even boost your metabolism. Studies even show that drinking water a while before meals can reduce appetite, which is helpful in reducing overall caloric intake during the day.

Water’s effect on appetite and satiety is one mechanism to aid in weight management. Drinking water signals the brain that no more food is needed. According to the Journal of Human Nutrition and Dietetics, drinking water before meals often leads to the consumption of fewer calories which results in controlling portion sizes, and ultimately helps in weight reduction.

Drinking water can also boost metabolism and aid in weight management. For example, drinking cold water can increase caloric expenditure as the body burns energy to heat the water. In a study from Journal of Clinical Endocrinology and Metabolism, drinking water 500 ml, raised metabolism by 30% for 30 to 40 minutes.

Helps Prevent Headaches and Migraines

Drinking enough water helps prevent and ease headaches. Dehydration is a common headache and migraine trigger, and some studies indicate that water helps reduce headache severity and duration in dehydrated individuals. While water won’t prevent headaches, it helps alleviate them when dehydration is a factor.  

Water eases headaches by restoring the body’s fluid balance, which is critical to the body’s optimal performance and brain function. Dehydration can make the brain shrink slightly, which is painful and can trigger headaches. Rehydration helps the brain return to normal function, which reduces pain.

5 Tips to Increase Your Water Consumption

If you want to stay hydrated, here are effective ways to increase your water intake and gain the advantages water provides.

1. Have a Beverage with Every Snack and Meal: Having a glass of water or your beverage of choice with your meal or snack brings a multitude of advantages, such as improved digestion, maintaining energy levels, aiding in satiety, and achieving hydration goals.
2. Choose Beverages You Enjoy: Water intake will surely increase with refreshing flavored waters and herbal teas. Choose refreshing waters and herbal teas to stay hydrated and quenched.
3. Incorporate More Fruits and Vegetables into Your Daily Diet: Eating watermelon, cucumbers, and oranges can contribute to hydration goals as these fruits and vegetables contain water. Including these in your diet can increase hydration as approximately 20 percent of hydration requirements comes from diet.
4. Always Have Your Water Bottle Close to You: Always carry your water bottle, whether at your desk, in your car, or in your bag. Having water easily accessible ensures you drink water more often.
5. Select Drinks That Fulfill Your Requirements: For those counting calories, it’s best to drink water or sparkling water. Remember, hydration is key, and these drinks have no calories.

With the right attitude and following simple steps, achieving your hydration goals will bring you the many benefits of water, like improved skin, vitality, and health.