It can make you feel more full so that you eat fewer calories 28 , In one study, dieters who drank Make sure that you get enough water each day , whether your personal goal is 64 ounces 1. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based 7 Science-Based Health Benefits of Drinking Enough Water. Medically reviewed by Jillian Kubala, MS, RD , Nutrition — By Joe Leech, MS — Updated on March 8, Share on Pinterest.

Helps maximize physical performance. Significantly affects energy levels and brain function. May help prevent and treat headaches. May help relieve constipation.

May help treat kidney stones. Helps prevent hangovers. Can aid weight loss. The bottom line. How we reviewed this article: History. Mar 8, Written By Joe Leech, MS. Medically Reviewed By Jillian Kubala, MS, RD. Share this article. Read this next. Medically reviewed by Katherine Marengo LDN, R.

Medically reviewed by Natalie Butler, R. While it may take weeks or months to notice a substantial difference from certain wellness changes — say, lifting weights and gaining muscle, or eating more healthy fats and scoring softer skin — drinking water can make an impact in a matter of minutes.

But that's not the only way your body will benefit from being well hydrated. Read on for some unexpected wins you'll score by drinking enough water each day, then soak up some pro tips to make it easier to drink more.

But, what defines "adequate," exactly? The general rule is : 8 by 8," adds Dr. Irvin Sulapas, M. Or to put it another way, eight 8-ounce glasses of water per day. Another rough guide is to divide your weight in pounds by half, then drink that many ounces of water, Burak says. So if you're pounds, aim to drink 90 ounces of water daily.

If you drink this much, you'll likely notice many or all of these benefits, according to Sualapas, Burak, and Stewart. The signs you're drinking enough water include:. These benefits of drinking enough water sound great, right? Yet, nearly four out of five American adults currently drink fewer than eight glasses per day, according to data from the U.

Centers for Disease Control and Prevention CDC. And seven percent of adults admit to drinking zero plain water on most days. Start slow and gradually increase so that you consistently incorporate adequate hydration into your everyday life. Drinking more water, just like any habit you create with time, will go from struggle to second nature with time," Burak says.

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Water intake has many benefits, including:. The amount of water intake you need depends on the sex you were assigned at birth. According to the U. National Academies of Science, Engineering and Medicine, men should drink 3.

You need to drink even more water if you exercise, sweat or have an illness diarrhea, vomiting, fever.

Although rare, it is possible to drink too much water. An excess of water can be lethal, especially to those with heart disease or electrolyte abnormality. The best bet is to clear with your physician what level of water intake is most appropriate for your body and activity level.

Skip to main content. Nebraska University Health Center 10 tips for staying hydrated this summer. How much water should a person drink in a day? Tips for staying hydrated Drink a glass of water first thing in the morning. This gets your metabolism running and gives you an energy boost.

Avoid drinking water right before bed if you struggle with nocturnal urination or heartburn. Invest in a fun or fancy water bottle. A good water bottle can serve as a visual reminder to drink more water throughout the day. Certain bottles have marked measurements for tracking intake or have words of encouragement printed on the side as water levels go down.

Use alarms or notifications to your advantage. Set alarms or notifications on your smart devices as reminders throughout the day. For a mental boost, set your Alexa or Google device to remind you along with verbal, positive encouragements. One word of advice before you start: Know your baseline hydration level before you adjust your water intake.

That will give you a baseline even if that reality check is, "I never refilled my bottle! In a past systematic review , researchers found that increasing water intake helped dieters lose weight, but the habit did not help reduce weight in those who were not looking to shed pounds.

Drinking more H2O may help dieters because it might suppress hunger, thus helping people eat less at that meal. Nonetheless, the researchers emphasize that the findings only suggest a link between hydration and weight loss.

To prove that no other factors were responsible for the weight loss, more studies are needed. We just encouraged you to drink water once you wake up, but an additional strategy to consider is to bookend your day with another beverage.

Meaning: Make sure to have a bottle of water within two hours of waking. Then, two hours before bed, finish another. People who did so drinking milliliters, or about 18 oz, each time were able to increase their H20 intake from 44 to 68 oz per day, according to a small study on healthy adults published in Nutrients in April Participants also benefited from a decrease in blood pressure, as water supported kidney function, allowing the organ to better remove excess sodium from the body.

The additional water also aided in proper body temperature regulation, likely due to a boost in circulation. Make sure to time your intake so that you finish drinking around two hours before bed, otherwise you may have to get up in the middle of the night to go to the bathroom.

This is one before-bed habit that will definitely boost your health unlike scrolling through TikTok. Fruits and vegetables have a high water content that will help you meet your daily quota, says Libby Mills, RDN, a Philadelphia-based spokesperson for the Academy of Nutrition and Dietetics.

Dairy products, including milk, yogurt, and cottage cheese, are also good sources of water. For Ashton, she had to want to drink more. So she tried water with ice, without ice, at room temperature, and flavored with slices of fruit.

Try out different flavors by adding fresh fruit like the discarded strawberry tops from breakfast , vegetables cucumber slices , or herbs fresh basil or ginger. They will also remind you during the day to start swigging.

Smart water bottles are the newest way to nudge you to drink. Neat, huh? Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All.

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This is especially true when people drink large volumes of water on an empty stomach. Lager was a little less hydrating than water, but a little better than coffee. Water is still hydrating.

So are sports drinks, beer, and even coffee, to some extent. Ingesting water along with amino acids, fats and minerals seems to help the body take up and retain more H2O—and therefore maintain better levels of hydration—which is especially important following exercise and periods of heavy perspiration.

In some rare cases, excessive water consumption can even be harmful. In this scenario, sports drinks and other beverages that contain nutrients and sodium are safer than plain water.

Drinking water before or during a meal or snack is another good way to hydrate. Some of his own research has found that eating a banana is better than drinking a sports beverage when it comes to post-exercise recovery. These hydration rules apply to athletes as well, he says.

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Japan Japanese. It dissolves minerals and nutrients, making them more bioavailable. Water and Your Organs Water is especially important for ensuring that your organs function properly. Water Provides an Energy Boost One reason to aim for a gallon of water each day is that, according to WebMD, doing so may significantly boost your energy level.

Water Improves Your Skin Drinking plenty of water may also result in smoother, healthier skin and an altogether healthier appearance. Drinking Water Curbs Cravings A third benefit to drinking a gallon of water each day is that water consumption helps curb hunger cravings, and without as much appetite for snacks or second helpings, you might even see some weight loss.

The Dangers of Not Staying Properly Hydrated If proper hydration helps you maintain robust health, the inverse is also true: insufficient hydration can impair your well-being and your physical performance. The most typical warning signs of dehydration include the following: Dry mouth and swollen tongue Decreased urination Sugar cravings Sluggishness and fatigue Bad breath Dehydration During Pregnancy Insufficient hydration can be especially risky for pregnant women.

Tips for Staying Hydrated For those looking to increase their daily water intake, and perhaps even hit the gallon-a-day mark, here are some quick tips worth considering.

Add a little variety; invest in natural flavor packets to infuse your water with the taste of fresh fruit, or make a pitcher of cucumber water to keep in your fridge.

Develop the habit of drinking a glass of water after each bathroom break, replenishing the fluids you just lost. Try to drink water before every meal, which can help suppress appetite and prevent overeating.

Keep a journal of how many glasses of water you drink each day, and challenge yourself to hit new goals. You may also look at water drinking apps for this. Centers for Disease Control and Prevention, Finding Other Water Sources in an Emergency. Embrace the Benefits of Hydration Plenty of benefits to drinking a gallon of water a day exist; challenge yourself to reach that goal, and start making a strategy for incorporating more water into your daily life.

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