Written by Joe Leech, ms — medically reviewed through Jillian Kubala, MS, RD, Nutrition — updated on June 30, 2020

The human body comprises about 60% water.

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It’s generally recommended the you drink eight 8-ounce (237-mL) glasses the water per day (the 8×8 rule).

Although there’s small science behind this certain rule, continuing to be hydrated is important.

Here are 7 evidence-based health benefits of drink plenty that water.

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If friend don’t continue to be hydrated, her physical performance deserve to suffer.

This is specifically important during intense exercise or high heat.

Dehydration deserve to have a noticeable result if you shed as little as 2% of your body’s water content. However, it isn’t uncommon for athletes to lose as lot as 6–10% of your water weight via sweat (1, 2).

This can lead to altered body temperature control, diminished motivation, and increased fatigue. That can also make exercise feel much more difficult, both physically and also mentally (3).

Optimal hydration has actually been displayed to protect against this from happening, and also it may even reduce the oxidative tension that occurs throughout high intensity exercise. This isn’t surprising as soon as you think about that muscle is around 80% water (4, 5).

If you exercise intensely and also tend come sweat, staying hydrated can help you carry out at your pure best.


Losing as little as 2% of your body’s water content can substantially impair her physical performance.

2. Significantly affects power levels and mind function

Your brain is strongly affected by her hydration status.

Studies show that even mild dehydration, such together the loss of 1–3% of body weight, can impair many elements of brain function.

In a examine in young women, researchers found that fluid loss the 1.4% after exercise impaired both mood and also concentration. It likewise increased the frequency the headaches (6).

Many members of this same research team carried out a comparable study in young men. They discovered that liquid loss of 1.6% was detrimental to working memory and also increased feel of anxiety and also fatigue (7).

A liquid loss of 1–3% equals about 1.5–4.5 pounds (0.5–2 kg) the body weight loss for a person weighing 150 pounds (68 kg). This can conveniently occur with normal day-to-day activities, allow alone throughout exercise or high heat.

Many various other studies, with subjects varying from youngsters to older adults, have presented that soft dehydration deserve to impair mood, memory, and brain performance (8, 9, 10, 11, 12, 13).


Mild dehydration (fluid loss of 1–3%) deserve to impair power levels, impair mood, and also lead to significant reductions in memory and brain performance.

Dehydration can create headaches and also migraine in some individuals (14, 15).

Research has displayed that a headache is just one of the most common symptoms the dehydration. Because that example, a research in 393 civilization found that 40% the the participants competent a headache as a an outcome of dehydration (14).

What’s more, some studies have presented that drinking water can aid relieve headaches in those that experience constant headaches.

A examine in 102 men found that drinking an additional 50.7 ounces (1.5 liters) that water per day result in far-reaching improvements top top the Migraine-Specific quality of Life scale, a scoring system for migraine symptom (16).

Plus, 47% of the guys who drank an ext water report headache improvement, while only 25% the the guys in the manage group reported this result (16).

However, not all researches agree, and researchers have actually concluded that since of the absence of high high quality studies, much more research is needed to confirm how increasing hydration may assist improve headache symptoms and decrease headache frequency (17).


Drinking water may aid reduce headaches and also headache symptoms. However, an ext high quality research is essential to check this potential benefit.

Constipation is a common problem that’s characterized by infrequent bowel movements and challenge passing stool.

Increasing liquid intake is frequently recommended together a component of the therapy protocol, and also there’s some proof to ago this up.

Low water consumption appears to be a risk variable for constipation in both younger and older people (18, 19).

Increasing hydration may aid decrease constipation.

Mineral water might be a particularly beneficial beverage for those through constipation.

Studies have displayed that mineral water that’s well-off in magnesium and sodium improves bowel activity frequency and also consistency in people with constipation (20, 21).


Drinking lot of of water may aid prevent and also relieve constipation, particularly in civilization who typically don’t drink sufficient water.

Urinary stones room painful clumps the mineral decision that kind in the urinary system.

The many common kind is kidney stones, which type in the kidneys.

There’s restricted evidence that water entry can help prevent recurrence in people who have actually previously acquired kidney stones (22, 23).

Higher liquid intake increases the volume of pee passing v the kidneys. This dilutes the concentration that minerals, therefore they’re less likely to crystallize and type clumps.

Water might also assist prevent the initial development of stones, but studies are required to confirm this.


Increased water intake appears to decrease the threat of kidney rock formation.

A hangover refers to the unpleasant symptoms experienced after drinking alcohol.

Alcohol is a diuretic, for this reason it provides you lose more water 보다 you take it in. This can lead to dehydration (24, 25, 26).

Although dehydration no the main reason of hangovers, the can reason symptoms choose thirst, fatigue, headache, and dry mouth.

Good means to minimize hangovers are to drink a glass the water in between drinks and also have at the very least one huge glass of water prior to going come bed.


Hangovers are partly led to by dehydration, and drinking water can aid reduce few of the main symptoms that hangovers.

Drinking lot of of water can assist you lose weight.

This is because water deserve to increase satiety and rise your metabolic rate.

Some evidence says that increasing water intake can promote load loss by slightly raising your metabolism, which can increase the number of calories friend burn on a daily basis.

A 2013 examine in 50 young women with overweight demonstrated that drinking second 16.9 ounces (500 mL) that water 3 times every day prior to meals because that 8 mainly led to far-ranging reductions in body weight and also body fat contrasted with your pre-study dimensions (27).

The time is crucial too. Drink water half an hour prior to meals is the many effective. It have the right to make girlfriend feel an ext full so the you eat fewer calories (28, 29).

See more: Are Monster Drinks Bad For Your Heart, This Is Your Heart On Energy Drinks

In one study, dieters that drank 16.9 ounces (0.5 liters) the water prior to meals lost 44% more weight end a duration of 12 weeks 보다 dieters who didn’t drink water prior to meals (30).