The human body is around 60% water predominantly, give or take. It is commonly advised by health personnel to drink at least one liter of water per day. Although there is little science behind this specific rule, staying hydrated is important. Here are 7 evidence-based health advantages of drinking water especially plenty of it.
1. Drinking water Has a Major Effect on Energy Levels and Brain Function
Your brain is strongly influenced by hydration status. The amount of water in our brain cells need not drop too low. Studies show that even small loss of water can impair many aspects of brain function. In a study of young women, it was observed that fluid loss of 1.36% after exercise, impaired both mood and concentration. This then increased the frequency of headaches. a lot of similar studies have proved a lot of health advantages of drinking water
2. Water Helps us to be Physically more Performant
If we do not stay hydrated, by drinking water, our physical performance can suffer.
This is particularly important during intense exercise, strainous works or high heat.
Dehydration can have a noticeable effect if you lose as little as 2% of your body’s water content. However, it is not uncommon for athletes to lose up to 6-10% of their water weight via sweat, as they run.
This loss of water can lead to altered body temperature, increased fatigue and make exercise feel much more difficult. loss of water also causes mentally fatigue and loss of motivation by the athlete.
consuming a lot of water and fluids has been shown to prevent this from happening, and may even reduce the oxidative stress that occurs during high intensity exercise. This is not surprising when you consider that muscle is about 80% water. So, if you exercise intensely or sweat much, then staying hydrated by drinking water can help you.
3. Hydrating the body Helps to Prevent and Treat Headaches
Dehydration can trigger headaches and migraines in some individuals. This is common to those around the tropics with higher temperatures.
Several studies have shown that water can relieve headaches in those who are dehydrated. We saw this above as water nourishes the brain cells. it is advised that to always be at maximum performance drink a lot of water.
4. Drinking More Water May Help Relieve Constipation
Constipation is a common problem, characterized by infrequent bowel movements and difficulty passing stool. This is a very uncomfortable experience. Increasing fluid intake is often recommended as a part of the treatment protocol, and there is some evidence to back this up. Low water consumption appears to be a risk factor for constipation in both young and elderly individuals. to avoid this practice drinking water so as to relief your self. Carbonated water shows particularly promising results for constipation relief, although the reason is not entirely understood (20).
5. Drinking Water 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 is limited evidence that water intake can help prevent recurrence in people who have previously gotten kidney stones. Higher fluid intake increases the volume of urine passing through the kidneys, which dilutes the concentration of minerals, so they are less likely to crystallize and form clumps. Water may also help prevent the initial formation of stones, but studies are required to confirm this.
7. Drinking More Water Can Help With Weight Loss
Drinking plenty of water can help you lose weight.
This is due to the fact that water can increase satiety and boost your metabolic rate.
In two studies, drinking half a liter (17 ounces) of water was shown to increase metabolism by 24-30% for up to 1.5 hours.
This means that drinking 2 liters of water every day can increase your total energy expenditure by up to 96 calories per day.
The timing is important too, and drinking water half an hour before meals is the most effective. It can make you feel more full, so that you eat fewer.
In one study, dieters who drank half a liter of water before meals lost 44% more weight, over a period of 12 weeks. It is actually best to drink water cold, because then the body will use additional energy (calories) to heat the water to body temperature.