Most people know about the recommendation to drink 8 cups of water per day, or at least that it’s good to drink plenty of water. Surprisingly, the effects of drinking enough water haven’t been systematically studied until now. “For such a ubiquitous and simple intervention, the evidence hasn’t been clear, and the benefits were not well-established, so we wanted to take a closer look,” said the senior author of the new study, Benjamin Breyer, MD. The study analysed 18 randomised controlled trials and found several benefits of water consumption that are statistically significant. Here are the five most notable ones.
#1 Supports weight loss
If you’re looking to manage your weight more effectively, increasing your daily water intake may be a simple yet effective strategy. Studies included in the review have shown that drinking about 6 cups of water a day can aid in weight loss, particularly when consumed before meals. Water promotes a feeling of fullness, reducing overall calorie intake. Additionally, replacing high-calorie beverages with water can significantly cut down on unnecessary sugar and fat consumption. Although findings in adolescents were inconclusive, adults who maintained consistent water intake experienced notable weight reduction.
#2 Prevents kidney stones
One of the strongest arguments for drinking 8 cups of water a day is its role in preventing kidney stones. Dehydration increases the concentration of minerals in the urine, which can lead to the formation of painful kidney stones. Research indicates that maintaining adequate hydration significantly lowers the risk of developing new stones. In a study analysing kidney stone recurrence, those who consumed sufficient water had notably fewer occurrences compared to individuals with lower water intake. Keeping your body hydrated ensures the urinary system functions efficiently, flushing out harmful substances before they can crystallise into stones.
#3 Reduces migraine and headache frequency
Chronic headaches and migraines can be debilitating, but staying hydrated might provide relief. Studies suggest that adults with recurrent headaches experienced fewer symptoms after 3 months of increased water intake. Dehydration is a common trigger for migraines, and drinking sufficient water helps maintain fluid balance in the brain, reducing the likelihood of headaches. Although further research is needed, increasing water consumption is a low-risk, cost-effective intervention that could alleviate discomfort for those prone to frequent headaches.
#4 Supports urinary tract health
Urinary tract infections (UTIs) are a common and often painful condition, particularly in women. Drinking an additional 6 cups of water daily has been linked to a significant reduction in UTIs and an increased duration between infections. Proper hydration helps flush out bacteria from the urinary tract before they can multiply and cause infections. By keeping urine diluted and ensuring frequent urination, you can lower the risk of developing recurrent UTIs.
#5 Helps regulate blood pressure
Proper hydration plays a crucial role in maintaining healthy blood pressure levels, particularly in young adults prone to low blood pressure. When the body lacks sufficient fluids, blood volume decreases, leading to reduced blood pressure and potential dizziness or fainting. Drinking enough water helps maintain adequate circulation, ensuring proper delivery of oxygen and nutrients throughout the body. For individuals struggling with low blood pressure, increasing water intake may provide a simple and effective solution.
Make good hydration a habit, it’s worth it
While individual water needs may vary based on factors like activity level and climate, making hydration a priority is a simple yet powerful step toward better health. The authors of the study caution that water consumption should be evaluated on the individual level.
“We know that dehydration is detrimental, particularly in someone with a history of kidney stones or urinary infections. On the other hand, someone who suffers from frequent urination at times may benefit from drinking less. There isn’t a one-size-fits-all approach for water consumption,” said Breyer.
