It’s no secret that up to 60% of the human body is comprised of water. But did you know that on any given day you lose 64 ounces of water through perspiration (16 ounces from your feet alone)?
Unless you're working out, most of this perspiration goes unnoticed. But our body is constantly regulating its temperature through sweat. Even when you're sitting in a chair, typing on your computer, your body is still maintaining a healthy core temperature.
We both know that water consumption is imperative for maintaining hydration. But keeping up with that kind of diminishing supply can seem difficult.
In the battle to stay hydrated, it sometimes feels like the only option is countless trips to the bathroom. But before you move your office into the second stall, let’s figure out just how much water you should be consuming each day.
How much water should we drink each day?
The recommended water consumption can vary based on age, weight, sex, activity level, and the climate you live in. But generally speaking, women should drink 90 ounces (11 cups) of fluids per day and men should drink 125 ounces (16 cups) per day.
But if you want to get specific, there’s a pretty simple way to figure out the exact amount of water you should be drinking each day. Multiply your weight by ⅔ then consider your activity level. You should add 12 ounces of water to your daily intake for every 30 minutes of exercise.
But, other than maintaining 60% of your body mass and a few extra trips to the restroom, what do you get from drinking water all day? If you’re anything like us, you like to know the why behind anything you do.
What are the benefits of drinking water?
You’ll be happy to know that water provides plenty of benefits. And we want to give you 14 of the often-overlooked benefits of drinking water.
1. Increases Brain Power and Provides Energy
Need a mental boost?Next time you feel your mental performance diminish, skip the cup of coffee and drink some water.
One of water’s many benefits is an increase in brain power. Since your brain is made of 73% water, drinking it helps you think, focus, concentrate, and stay alert. As a result, your energy levels also improve.
According to research, it doesn't take much to feel the impact of dehydration. "Being dehydrated by just 2% impairs performance in tasks that require attention, psychomotor, and immediate memory skills, as well as assessment of the subjective state."
BSX Technologies lists four ways dehydrationaffects your brain:
1.Dehydration affects your mood.
2.Dehydration reduces your cognitive and motor skills.
3.Dehydration makes you more sensitive to pain.
4. Dehydration affects your memory.
If you begin to feel these dehydrationsymptoms, grab a glass of water.
2. Promotes Healthy Weight Management and Weight Loss
Your brain isn't the only part of your body to feel the positive impact of staying hydrated.
Water aides in the removal of fat by-products and also helps you feel more full. Not only does this act as a natural appetite suppressant, but it can also improve your metabolism.
Research on water's impact on your metabolic function is ongoing. But one thing is certain – you're less likely to gain weightwhen you drink a couple glasses of water beforea meal rather than eating the basket of bread.
3. Flush Out Toxins
You’ve probably heard the expression, “sweat it out.” Water consumption helps your body flush out waste through sweat and urination. This also prevents kidney stones and protects you from urinary tract infections.
Your body is able to naturally detoxify throughthe use of its lungs, liver, and kidneys. But sometimes we give it more than it can handle (i.e. holiday eating marathons or a few too many drinks over the weekend).
Consider toxins the boats floating through your body. Water is the river that floats those toxins out. Don't let the water level drop or the toxins make get stuck and cause harm.
4. Improves Your Complexion
It's understandable that if your body is composed of 60% water, dehydration will harm your skin.
As UW Health points out, your skin is an organ. And water is important for organ function. "If your skin is not getting the sufficient amount of water, the lack of hydration will present itself by turning your skin dry, tight and flaky. Dry skin has less resilience and is more prone to wrinkling."
Drinking water is great for your skin. It helps to moisturize it, keep it soft, and removes wrinkles.
5. Maintains Regularity
Being regular is the result of a healthy digestive system. And drinking water helps your body digest everything you eat.
According to Mayo Clinic, water helps break down food (so that your body can absorb the nutrients) and prevents constipation.
6. Boosts Immune System
Want to know the easiest way to stay healthy during the cold and flu season? Drink more water!
One of the most common overlooked benefits of drinking water is a healthy immune system. And drinking water has been directly related to a stronger immune system.
According to Fit Day, water strengthens your immune system in two ways: First, it carries oxygen to your body's cells, which results in properly functioningsystems. And secondly (see the third point mentioned), it flushes harmful toxins from your body.
Water has also been shown to reduce the risk ofbladder cancerby rapidly flushing toxins from your bladder.
7. Prevents Headaches
One of the most common symptoms of dehydration is headaches. Water is important for brain function. In addition to increasing brain power, drinking water also helps prevent and relieve headaches often caused by dehydration.
Medical News Today explains that a dehydration headache occurs whenyour body loses essential fluids to function properly.Dehydration can cause the brainto temporarily shrink from fluid loss. This mechanism causes the brain to pull away from the skull, causing pain and resulting in adehydration headache.
8. Prevents Cramps and Sprains
It’s no secret that dehydration leads to cramping. But did you know that hydrated muscles are also less prone to sprains?
Water acts as a natural lubricant for your muscles and joints. Develop healthy hydration and you’ll be more flexible, less likely to experience sprained ankles, and less likely to be sore after that next killer workout.
9. Helps Regulate Your Body Temperature
One of the more well-known benefits of water is the way itreplenishes your body's cooling system source – sweat.
Sweat is the natural cooling system of your body. And since water is a key ingredient of your sweat, your body needs enough water to properly regulate your body’s temperature through perspiration.
10. Prevents Backaches
Dehydration is often an overlooked cause of back pain.
The bones of your vertebrae are supported by discs. And the central nucleus of each disc is made of water.A lack ofwater can compromise these discs leading to back pain.
11. Improves Your Heart Health
Research has shown a link between coronary heart disease and water consumption. Water maintains the proper viscosity of blood and plasma and fibrinogen distribution.
12. Prevents Bad Breath
Have you ever hung out in a crowd of runners after a marathon?You'd be wise to remain at a comfortable distance when speaking.
Bad breath is often a clear sign of dehydration. In addition to the food you eat, dehydration can also cause bad breath.
Drinking a sufficient amount of water washes away leftover food particles and oral bacteria that lead to bad breath.
13. Takes the Edge off of Hangovers
Instead of being reactive the next morning, take a proactive approach next time you drink alcohol. Alcohol consumption causes dehydration, which can lead to a hangover.
The unforgiving consequences of alcohol can beprevented by simply drinking a glass of water with each alcoholic beverage.
If you want to learn more about how to prevent the effects of alcohol by drinking water, read The Importance of Drinking Water While Consuming Alcohol.
14. Puts You in a Better Mood
Just as a well-oiled engine runs at top performance, so your body will also work better when properly hydrated. And when your internal systems and organs are running better, you’re more likely to feel better about yourself. In turn, you’re more likely to be in a good mood!
How do you consume enough water each day?
To start, make sure you know how much water you should be drinking each day. It's hard to set a goal if you don't know your target.
As we previously discussed, to figure out how much water you should be drinking multiply your weight by ⅔ then consider your activity level.Be sure toadd 12 ounces of water to your daily intake for every 30 minutes of exercise.
Here are five ways you can reach your daily water intake goal:
Click here to download the5 Ways to Reach Your Daily Water Intake PDF.
1. Drink 2 cups in the morning (16 oz) and 1 cup at night (8 oz)
Many people find drinking a glass of water first thing in the morning to be the best way to wake up. It’s also a great way to jumpstart your metabolism. Drink one glass (16 oz) of water when you wake up and another 8 oz glass before going to bed each night. This will add another 24 ounces of water to your daily intake. Keep a glass next to your bed to prevent you from forgetting.
2.Drink 2 cups (16 oz) of water before every meal
Studies have shown that drinking 2 cups of water before each meal causes you to eat less (you’ll feel fuller faster) and indirectly lose weight. If you do this with each major meal you’ll automatically consume 48 ounces of water.
3.Infuse your water
Water can get boring after awhile. But try infusing your water with fruit, herbs, and other flavors to take your plain old water to a new level. Checkout our infused water recipes to get some ideas.
4.Keep track with your container
One of the easiest ways to track your water intake is to track the number of times you fill your water bottle. Take your answer from below and divide by 25 – this is how many Elemental Water Bottles you should consume each day.
5.Drink at the break
If you’re still having a hard time consuming the recommended amount of water each day, then consider taking a big gulp of water at regular intervals. For example: When you’re reading a book, take a drink at the end of each chapter. And if you’re watching television, take a sip at the commercial. Or have fun and make your own drinking game... just exchange the alcohol with water.
Want to enjoymore benefits of drinking water?
Startyour day off right by drinking a glass of water each morning before breakfast. This will jumpstart your mind and body. And carry a reusable water bottle with you throughout the day to ensure youremain hydrated.
So maybe your new drinking habits will lead to a couple more trips to the bathroom. But you'll be happier, healthier, and more efficient with a properly hydrated brain.
Be sure tojoin our email list and we'll send you some helpful resources. You'll get more information sent directly to your inbox explaining why water is powerful. It should be an essential part of your day.
What are the benefits of drinking water you didn't know? ›
Water flushes toxins from organs
Nearly all major systems in your body need water, and your vital organs are no different. Drinking substantial amounts of water will flush the bad stuff out of your body, especially from your kidneys, and give them the nutrients and oxygen they need to work.
You'll feel less hungry and may even lose weight. You'll probably experience more comfortable digestion (less heartburn). Bowel movements might be easier and more regular. Your teeth and gums will be healthier and more resilient.What happens to your body if you only drink water for a day? ›
Although water fasting may have some health benefits, it comes with many risks and dangers. For example, water fasting could make you prone to muscle loss, dehydration, blood pressure changes, and a variety of other health conditions.What happens if you just don't drink water? ›
“If you don't get enough water, hard stools and constipation could be common side effects, along with abdominal pain and cramps.” Dull skin. Dehydration shows up on your face in the form of dry, ashy skin that seems less radiant, plump and elastic. Fatigue.What will happen to your body if you don't drink water? ›
People who don't drink enough water every day are at greater risk of kidney stones, problems with their heart valves and some kinds of cancer. Even minor dehydration can affect physical and mental performance. Drinking water is also essential for the health of your mouth.How long does it take for water to change your body? ›
Skimping on water also leads to less blood in your body, which can lower your blood pressure and raise your heart rate. It takes just 15 to 20 minutes for enough water to even things out.How long does it take for a glass of water to pass through your body? ›
The average person will take about 10 minutes or less for their body to process one glass of water because they have normal levels of bodily functions such as digestion and absorption.How long does it take for water to go to your body? ›
Liquids are rapidly absorbed into the bloodstream, and fluids in excess of the body's needs are eliminated via the kidneys as urine, much faster. Water absorption can occur as soon as 5 minutes after ingestion and peaks around 20 minutes after ingestion.Does coffee count as water intake? ›
Here is one more reason to enjoy that morning cup of joe: “Coffee counts toward your daily water intake,” says Lauren DeWolf, MS, RD, a registered dietitian with Sharp Rees-Stealy Medical Centers. The water in coffee, tea and other caffeinated beverages helps us meet our daily fluid needs.How long does it take for 8 oz of water to reach the bladder? ›
If you drink 8 oz. of water , it will usually be in your bladder within 20 minutes, so maybe a good idea to plan your void, if your bladder does not warn you. Also there is no health benefit to large volumes of water.
What is the healthiest water to drink? ›
Mineral, structured, and pure spring water are some of the healthiest water you can drink because they're clean and contain all the essential minerals your body needs. Filtered water removes contaminants but might also remove essential minerals.What happens if you don t eat for a month and only drink water? ›
With water only, but no food, survival time may extend up to 2 to 3 months. Over time, a severely restricted food intake can reduce the lifespan. Being underweight, defined as having a body mass index (BMI) below 18.5, is associated with malnutrition and a range of health conditions that can lower life expectancy.How much weight will I lose if I only drink water for 30 days? ›
But did you know that water fasting for weight loss works great? Going on a water fast for a day or two in a week can boost your metabolism, reduce calorie intake, and help you lose up to 14 pounds in just 30 days. However, this is a short-term weight loss plan.What are signs you need to drink more water? ›
- Severe Headaches. ...
- Muscle Cramps & Joint Pain. ...
- Weight Gain. ...
- Lack of Energy. ...
- A Little Disoriented. ...
- Dry Eyes, Mouth and Skin. ...
- Indulging in Salty Foods. ...
- Uncomfortable Stomach Pain.
Not sure if you're dehydrated? One of the easiest ways to tell is by checking the color of your urine. If it looks clear or pale yellow, then you're drinking enough water. But if your urine is a darker yellow or an amber color, then it's time to hydrate.Can you be dehydrated even if you drink a lot of water? ›
You might have an electrolyte imbalance: Electrolyte imbalances are one of the most common reasons you might feel dehydrated even after drinking tons of water: “Sometimes if we drink a lot of water but we don't take in enough fruits and vegetables, our electrolytes—sodium, potassium, magnesium, chloride, etc.—can get ...What happens to kidneys if you don't drink enough water? ›
Some studies have shown that frequent dehydration, even if it's mild, may lead to permanent kidney damage. Dehydration can cause a build-up of wastes and acids in the body, and it can clog the kidneys with muscle proteins (myoglobin). All these things can hurt the kidneys.How can I hydrate without water? ›
- Fruits and Vegetables. Fruits and vegetables hydrate the body because they mainly consist of water. ...
- Oatmeal. Oatmeal is a hydrating way to start your mornings. ...
- Sports Drinks. ...
- Coffee and Tea. ...
- Flavored Seltzers. ...
- Skim and Lowfat Milk.
More than half of adults in the United States don't drink enough water – because they are too busy, forget or don't track it. A study of 2,000 people from the US found just 22 percent drink the USDA recommended eight to 10 glasses a day.Is it better to drink cold water or room temperature water? ›
Warm and cold water affects your body differently, but neither of them causes you any harm. Therefore, whether you drink your water cold or at room temperature is a matter of personal preference. Some people do not like how water tastes when it is at room temperature, so cooling makes it more palatable.
What happens to a body after being in water for 2 weeks? ›
And if the body is floating in water less than 70 degrees Fahrenheit (21 degrees Celsius) for about three weeks, the tissues turn into a soapy fatty acid known as "grave wax" that halts bacterial growth. The skin, however, will still blister and turn greenish black.Does tea count as water intake? ›
The Eatwell Guide says we should drink 6 to 8 cups or glasses of fluid a day. Water, lower-fat milk and sugar-free drinks, including tea and coffee, all count.Why do I urinate so quickly after drinking water? ›
As fluid intake increases, the amount of urine made will increase along with it. Because the bladder can only hold so much fluid volume, increasing water intake will increase the frequency of urination, and may make people with an overactive bladder more likely to leak.How often should you urinate after drinking water? ›
The average bladder can hold between 10 and 15 ounces when at maximum capacity. If you're drinking enough water for your body and peeing around six to seven times in 24 hours (or around every 2.5 hours), all is likely well, according to Cleveland Clinic and Mayo Clinic.Why do I have to pee 30 minutes after drinking water? ›
Urge incontinence occurs when an overactive bladder spasms or contracts at the wrong times. You may leak urine when you sleep or feel the need to pee after drinking a little water, even though you know your bladder isn't full.How long does it take your body to process a gallon of water? ›
It takes about 15 minutes for the body to digest water. Water is absorbed through the small intestine, where it is broken down and distributed into the blood vessels.How long does it take to pee after drinking 20 oz of water? ›
|Age||Bladder size (ounces)||Time to pee|
|Babies (0–12 months)||1–2 ounces||~15 minutes|
|Toddler (1–3 years)||3–5 ounces||~1 hour|
|Child (4–12 years)||7–14 ounces||30 min. – 1 hour|
|Adult||16–24 ounces||~2 hours|
Milk is more hydrating than water
For example, milk was found to be even more hydrating than plain water because it contains the sugar lactose, some protein and some fat, all of which help to slow the emptying of fluid from the stomach and keep hydration happening over a longer period.
As a general rule, you should take one-third of your body weight and drink that number of ounces in fluids. For example, if you weigh 150 pounds, aim to drink 50 ounces of water each day. However, it's best to talk to your doctor to determine how much water you should be drinking daily.Is soda more hydrating than water? ›
Some people may feel like they are getting hydrated after they drink a soda, but it is often due to the perceived boost they get from caffeine and carbohydrates in the soda. Sodas are mostly water, and the body does use that water as best it can to hydrate.
Is clear pee good? ›
Is clear urine always a good thing? In most cases, clear urine is a sign that you're well hydrated. And that's a positive thing because good hydration helps your body function at its best. But, in some cases, clear pee may mean that you're drinking too much water and you're too hydrated.How many times a day should you pee? ›
Most people pee about seven to eight times per day, on average. If you feel the need to pee much more than that, or if you're getting up every hour or 30 minutes to go, you might be frequently urinating.When should I stop drinking water before bed? ›
When's the best time to stop drinking water? It's often recommended that you should stop drinking water two hours before going to bed. This way, you're not flooding your body with extra fluids that may cause an unwanted trip to the bathroom in the middle of the night.Which bottled water is healthier? ›
Mineral water: usually the healthiest bottled water choice. Contains beneficial minerals. Alkaline water: has a high pH, which has been associated with certain health benefits. However, it can upset the natural acidity of your stomach, leading to digestion issues for some.What is the cleanest bottled water? ›
In all seriousness, SmartWater is deemed as one of the best water bottle brands out there, enabling you to achieve ultimate hydration through a special vapor-distillation process that eradicates impurities. Essentially, this sort of system emulates the hydrologic cycle that makes water as pure as a drop of rain.What happens when you start drinking a gallon of water a day? ›
No matter your typical energy level, better hydration could be the answer. In fact, fatigue and low energy are two of the most immediate symptoms of insufficient water intake. Drinking a gallon of water each day may help you sustain your energy and even sleep better at night.What happens if you only drink soda and no water? ›
If you drink only soda as your beverage of choice, you may be at risk for weight gain. Consuming an extra 3,500 calories leads to 1 pound of weight gain, explains the U.S. Department of Health and Human Services.What happens if you only eat one meal a day? ›
Eating one meal a day can increase your blood pressure and cholesterol. This occurred in a group of healthy adults who switched to one meal a day to participate in a study. If you already have concerns in either area, eating just once a day might not be safe. Eating one meal late can cause your blood sugar to spike.What happens if you don't eat anything but drink water? ›
Although water fasting may have some health benefits, it comes with many risks and dangers. For example, water fasting could make you prone to muscle loss, dehydration, blood pressure changes, and a variety of other health conditions.How long can the human body go without food? ›
In general, it is likely that a person could survive between 1 and 2 months without food. As many different factors influence the length of time that the body can last without food, this period will vary among individuals.
How much weight can I lose in 2 days if I only drink water? ›
Water fasting helps you lose weight quickly. According to studies, you can lose 0.9 kg per day by drinking water in 24 to 72 hours. However, this loss of body mass is only from water, carbs and even muscle mass, not fat.
Fasting for a week may result in adverse health and metabolic changes such as dehydration, a loss of lean muscle mass, hyperuricemia, hyponatremia, protein-sparing, sodium, and potassium-sparing, decreased serum calcium and magnesium levels, and acidic urine.Does water fasting reduce belly fat? ›
Water fasting will help you lose weight and fat quickly, but most of the weight loss will be from water and you may lose muscle in the process. Water fasting doesn't “detox” your body, slow aging, or offer any health benefits you can't get from safer, more enjoyable forms of weight loss.What is the 3 day fast for weight loss? ›
The military diet, also called the 3-day diet, is a short-term, rapid weight loss diet that claims to help you lose up to 10 pounds (4.5 kg) in a week. The diet plan involves a 3-day, calorie-restricted meal plan followed by 4 days off.What are the real benefits of drinking a lot of water? ›
Water helps your body:
Keep a normal temperature. Lubricate and cushion joints. Protect your spinal cord and other sensitive tissues. Get rid of wastes through urination, perspiration, and bowel movements.
Water is your best choice for health
You have many drink choices out there. At the end of the day, water is the first-choice beverage for best hydration. Drinking the right amount of water for your personal health and activity level is important.
Best Choice: Water
Water is essential for your body. It prevents dehydration, constipation, and kidney stones. Plus, with no calories, it's the best beverage for your waistline. If you add 1 to 3 cups of water a day to your diet, you could end up taking in less fat, salt, sugar, and up to 200 fewer calories per day.
Liquids are rapidly absorbed into the bloodstream, and fluids in excess of the body's needs are eliminated via the kidneys as urine, much faster. Water absorption can occur as soon as 5 minutes after ingestion and peaks around 20 minutes after ingestion.How long does it take to see effects of drinking more water? ›
In fact, even mild dehydration affects your blood vessels (making them less springy) about the same as smoking a cigarette. Skimping on water also leads to less blood in your body, which can lower your blood pressure and raise your heart rate. It takes just 15 to 20 minutes for enough water to even things out.What is the most water you should drink in a day? ›
You've probably heard the advice to drink eight glasses of water a day. That's easy to remember, and it's a reasonable goal. Most healthy people can stay hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than eight glasses a day might be enough.
What is considered the best water to drink? ›
Without a doubt, spring water is the winner. It is considered the best water to drink, providing vital nutrients as it moves through the body. This is, of course, spring water that is bottled at the source and proven to be actual living spring water.What is the fastest way to hydrate your body? ›
The fastest way to hydrate is with an oral rehydration solution. These products are packed with electrolytes which are minerals found in your body that balance fluid levels and maintain optimal hydration. While you can hydrate fast with regular water, focus on electrolytes.Which bottled water is the safest to drink? ›
- Fiji. When tested against other bottles of water by a professional sommelier for aroma, taste, and texture, Fiji was rated high on the list of best-bottled water brands. ...
- Smartwater. ...
- Alexa Springs. ...
- About the Safest Bottled Waters in Marketing.
Green tea is generally considered the healthiest beverage globally due to its high levels of nutrients and antioxidants that fight off diseases and keep your organ functioning at its optimum level.What can I drink instead of water? ›
Juice, smoothies, iced coffee, ice tea, protein shakes, milk, and other drinks can be excellent alternatives to water. You should avoid relying too much on drinks with a high sugar content, such as soda, certain fruit juces, energy drinks and chocolate milk.What to add to water to make it more hydrating? ›
- Sea Salt. Salt can be added to water in small amounts to increase electrolyte levels. ...
- Coconut Water. Coconut water is nature's most nutritious beverage. ...
- Ginger. ...
- Watermelon. ...
- Oral Hydration Solutions - The Best Way to Add Electrolytes to Water.