Drink 7 science-based health benefits of adequate water

Our bodies are 60% water, more or less.

In general, it is recommended ^[1] to eight 8-ounce glasses of water a day to drink (usually 8 × 8).

Hydrated rule Although there is some science behind this special, cared for is important.

Here are 7 benefits of drinking lots of water health, which, on the evidence

1. Water maximizes physical performance

If we do not stay hydrated, physical performance may suffer.

This is especially important during intense exercise or excessive heat.

Dehydration can have a significant impact if you lose less than 2% of the water content of the body. However, it is not uncommon for athletes lose up to 6-10% by weight of water by sweating ( 1 , 2 ).

Physically and mentally (This can lead to a deterioration in the control of body temperature, decreased motivation, increased fatigue and exercise are much more difficult, 3 ).

Optimal hydration has been shown to prevent this, and may even reduce the oxidative stress, which occurs at high intensity exercise. This is not surprising, considering that muscle is about 80% water ( 4 , 5 ).

So if you exercise to sweat intensely and tend to stay hydrated and can help you perform at your best.

Conclusion: With only 2% of the water content of the body can have a significant impact on physical performance.

2. drinking has a significant effect on the energy level and the brain function

Your brain is heavily influenced by the state of hydration.

Studies show that even slight dehydration ^[2] (1-3% of body weight) can affect many aspects of brain function.

In a study in young women, fluid loss of 1.36% after training mood and concentration problems and increased frequency of headache ( 6 ).

Another similar study, this time in young men showed that fluid loss of 1.59% was detrimental to memory and an increase in anxiety and feelings of fatigue (working 7 ).

A fluid loss of 1.3% corresponds to about 1.5 to 4.5 pounds (0.5 to 2 kg) of body weight loss of 150 pounds (68 kg) human. This can easily occur due to normal daily activities, not to mention playing sports or high-heat completely.

Many other studies, from children to seniors, showed a slight dehydration can mood, memory and brain power (affecting 8 , 9 , 10 , 11 , 12 , 13 ).

Conclusion: mild dehydration (fluid loss of 1-3%) can affect energy and mood, leading to a significant reduction in memory performance and brain.

3. Drinking water can help prevent and treat headaches

Dehydration can headaches and migraines in some people (cause 14 , 15 ).

Several studies have shown that water-headache for those dehydrated (have relieve 16 ).

However, this seems to depend on the type of headache.

A study of 18 people found that water had no effect on the frequency of headaches, but reduces the intensity and some time ( 17 ).

Conclusion: Drinking water can sometimes alleviate the symptoms of headaches, especially in people who are dehydrated.

4. Drink plenty of water may help constipation

Constipation is a common problem, characterized by infrequent bowel movements and difficulty passing urine.

Increasing fluid intake is often recommended as part of the treatment protocol, and there is some evidence to support this theory.

Low water consumption appears to be a risk factor for constipation in young and elderly people (be 18 , 19 ).

Sparkling water offer an encouraging outlook for relieving constipation, although the reason is not fully understood ( 20 , 21 )

Conclusion: Drinking lots of water can help prevent and relieve constipation, especially for people who do not usually drink enough water.

5. Drinking water can help treat kidney stones

Urinary stones are painful mineral crystal masses that form in the urinary tract.

Is the most common form of kidney stones ^[3] , the shape in the kidneys.

There is little evidence that water consumption can help prevent relapses in people who kidney stones (had 22 , 23 ).

A higher fluid intake increases the volume of urine by the kidneys, which dilutes the concentration of minerals, making them less likely to crystallize and form lumps.

Water can also prevent the initial formation of stones, but studies are needed to confirm this hypothesis.

Conclusion: The increased water consumption appears to reduce the risk of kidney stones. More research is needed in this area.

6. Water prevents hangover

Hangover refers to the unpleasant symptoms experienced after drinking alcohol, ^[4] .

Alcohol is a diuretic, ^[5] , which makes you more water than you lose. This can lead to dehydration ( 24 , 25 ).

Although dehydration is not the main reason for hangovers, it can cause symptoms such as thirst, fatigue, headache and dry mouth.

A good way to reduce the hangover is to drink a glass of water between drinks, and at least a large glass of water before going to bed
^[6]

Conclusion: hangover are partly caused by dehydration, and drinking water can help to reduce some of the main symptoms of a hangover.

7. Drink more water can help you lose weight

Drinking plenty of water can help you lose weight, ^[7] .

This is due to the fact that water increase satiety and metabolic rate.

In two studies, drink half a liter (17 ounces) of water has been shown to metabolism by 24 to 30% for up to 1.5 hours (elevation 26 , 27 ).

This means that drinking two liters of water a day can increase the overall energy consumption of up to 96 calories per day.

The timing is important, and drinking water half an hour before the meal is the most effective. It can make you feel full so you eat less calories ^[8] ( 28 , 29 ).

In one study, diet drank a pint of water before meals lost 44% more weight over a period of 12 weeks ( 30 ).

Actually, it's better to drink cold water, because then the body will use the extra energy (calories) to heat the water to body temperature.

Credentials

1. ^{^} recommended (authoritynutrition.com)
2. ^{^} dehydration (en.wikipedia.org)
3. ^{^} kidney stones (en.wikipedia.org)
4. ^{^} alcohol (authoritynutrition.com)
5. ^{^} diuretic (en.wikipedia.org)
6. ^{^} reduce hangover (authoritynutrition.com)
7. ^{^} lose weight (authoritynutrition.com)
8. ^{^} calories (authoritynutrition.com)