The human body is comprised of 60% water. Water is necessary for the body to function optimally so if you are skipping those glasses of water, you are missing out on some amazing health benefits. Let’s discuss some of the benefits of daily water consumption on health.

Benefit # 1: Water can thin your waistline

Water consumption increases your metabolism, which means that your body can burn more calories in a hydrated state versus if you are not well hydrated.¹ So you need more water to burn fat. Water intake before a meal also leads to decreased caloric intake. One clinical trial showed that drinking 2 cups of water could boost your metabolism by 30% within 1 hour. That is powerful!

Benefit # 2: Water prevents memory loss over time

The human brain is 75% water. Dehydration can adversely aff ect brain function. A recent study published in 2023 from Spain followed 1957 adults aged 55-75 yrs old over a 2 year period who were overweight or obese. After 2 yrs, the less hydrated group showed a worsening in brain function compared to the more hydrated group. When we are dehydrated, our brain actually shrinks in size.

Benefit # 3: Water can decrease urinary tract infections in women

Published in 2018, a 12 month trial of 153 women in the United States, premenopausal with average age of 35.7 yrs old, who suffered with >3 episodes of urinary tract infections, resulted in a 59% reduction in urinary tract infections. The women were asked to drink 1.5 liters of water per day.³

Even more compelling, another trial published in November 2023 reviewed data from trials of women from multiple studies across 7 countries (France, United Kingdom, Spain, USA, Mexico, China and Australia). When the women drank 1.5 liters of water per day, the risk of UTI over a 10 yr period decreased by 48%.4

Benefit # 4: Water can prevent the formation of kidney stones

Drinking > 2 ½ liters of water per day and maintaining a urine output of > 2 liters per day was associated with a lower risk of kidney stones in >8000 US adults over the age of 20 yrs old who were followed for a period of 3 yrs.⁵ This is a non-pharmacological intervention that can be implemented for all kidney stone sufferers worldwide.

Benefit # 5: Water rejuvenates your skin

2007 study in the International Journal of Cosmetic Science took an in-depth look at the eff ects of long-term water intake on skin health. The study found that drinking 2.25 liters (9.5 cups) of water daily for four weeks altered skin density and thickness. A second study from the University of Missouri-Columbia showed that drinking 500 milliliters of water (about two cups) increased blood flow to the skin.

Benefit # 6: Water can boost your mood

Dehydration can cause fatigue, headaches, and irritability, which can all contribute to a negative mood. On the other hand, staying hydrated can help us feel more alert, energized, and focused, which can lead to a more positive mood. Multiple studies in men and women have proven that there is a positive change in mood when someone is well-hydrated.

With all of this great evidence, why wouldn’t everyone drink their share of water daily? Well, the most common excuses that I hear are twofold. Number one is usually, “Water doesn’t taste good.” Well, I have good news for you. You can counteract that by flavoring your water with natural fruit or adding a small amount of flavoring. Try “Mio”, “Crystal Lite”, or “Stur” to add flavor. The second most common excuse is, “I will have to go to the bathroom too often and I don’t have time for that.”

People will make time for what they prioritize. If your health is your priority, you will make the time. Pay now or pay later. Pace yourself. Drink the water gradually throughout the day and expect to go the bathroom more often, which is to your benefit.

There is a lot of confl icting information about how much water should be consumed. For the average, healthy person with no heart nor kidney disease, drinking 6 to 8 glasses of water per day is more than sufficient. Cold water is absorbed 20% faster than warm water. Avoid drinking more than 3 cups of water per hour, as this could lead to water toxicity. Consult your doctor for clear guidelines.

1. Curr Obes Rep. 2023 Jun;12(2):99-107. doi: 10.1007/s13679-023-00501-8. Epub 2023 Apr 10.

2. BMC Med. 2023 Mar 8;21(1):82. doi: 10.1186/s12916-023-02771-4.

3. JAMA Intern Med. 2018 Nov 1;178(11):1509-1515. doi: 10.1001/jamainternmed.2018.4204.

4. BMC Health Serv Res. 2023 Nov 3;23(1):1197. doi: 10.1186/s12913-023-10234-y.

5. Public Health Nutr. 2022 Sep;25(9):2403-2414. doi: 10.1017/S1368980022001033. Epub 2022 May 6.

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