The Importance of Staying Hydrated for Overall Health

Water is essential for life. Every cell, tissue and organ in your body needs water to function properly1. Staying hydrated is one of the best things you can do for your overall health and wellbeing. However, many people don't drink enough fluids each day, which can lead to dehydration and a host of health issues.

What is Dehydration?

Dehydration occurs when you lose more fluids than you take in, and your body doesn't have enough water to carry out its normal functions2. Even mild dehydration can drain your energy, make you feel tired and negatively impact your mood and brain function1.

Common signs and symptoms of dehydration include3:

• Thirst

• Dry mouth

• Fatigue

• Dizziness

• Headache

• Dark yellow urine

• Infrequent urination

If dehydration is severe or prolonged, it can lead to more serious complications like heat injury, kidney problems, seizures or low blood volume shock2.

How Much Water Do You Need?

The amount of water you need depends on many factors, including your age, gender, activity level, climate and overall health. A common recommendation is to drink eight 8-ounce glasses of water a day, which equals about 2 litres or half a gallon1. However, some people may need more or less than this amount.

The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is4:

• About 15.5 cups (3.7 litres) of fluids a day for men

• About 11.5 cups (2.7 litres) of fluids a day for women

These recommendations cover fluids from water, other beverages and food. About 20% of daily fluid intake usually comes from food and the rest from drinks4.

A good way to tell if you're drinking enough is to check the colour of your urine. If it's light yellow or clear, you're likely well-hydrated. If it's dark or amber-coloured, you may need to drink more fluids1.

Benefits of Staying Hydrated

Drinking enough water each day is crucial for many reasons. Here are some of the top science-based health benefits of staying hydrated:

1. Maximises Physical Performance

Hydration has a major effect on physical performance. Losing as little as 2% of your body's water content can significantly impair physical performance in activities lasting longer than 30 minutes5. Dehydration can negatively impact your strength, power, endurance and even your coordination6.

Optimal hydration has been shown to prevent this from happening, and it may even reduce the oxidative stress that occurs during high-intensity exercise5. This is especially important during intense exercise or high heat, when you're more likely to become dehydrated through increased sweating.

2. Improves Mood and Brain Function

Your hydration levels can also influence your brain. Studies show that even mild dehydration (1-3% of body weight) can impair many aspects of brain function, such as concentration, alertness and short-term memory in everyone from children to the elderly78.

A fluid loss of 1.4% after exercise has been shown to impair both mood and concentration, increasing the frequency of headaches9. Another study in young women found that fluid loss of 1.4% after exercise negatively affected mood and increased feelings of fatigue and confusion10.

3. Prevents and Treats Headaches

Dehydration can trigger headaches and migraines in some individuals11. Several studies have shown that drinking water can help relieve headaches in those who experience frequent headaches1213.

A study in 102 men found that drinking an additional 50.7 ounces (1.5 litres) of water per day resulted in significant improvements on the Migraine-Specific Quality of Life scale, a scoring system for migraine symptoms13.

4. Relieves Constipation

Constipation is a common problem characterised by infrequent bowel movements and difficulty passing stool. Increasing fluid intake is often recommended as part of the treatment protocol, and there's some evidence to back this up.

Low water consumption appears to be a risk factor for constipation in both younger and older individuals. Increasing hydration may help decrease constipation, especially in people who generally don't drink enough water.

5. Aids Weight Loss

Drinking water may also help with weight loss, if it's consumed instead of higher-calorie beverages. Drinking water before meals can reduce appetite and calorie intake during the subsequent meal in middle-aged and older adults.

Some evidence also suggests that increasing water intake can help to slightly increase your metabolism, which may aid weight loss.

6. Supports Kidney Function

Your kidneys play a key role in regulating fluid balance and blood pressure, filtering waste and excess fluid from your blood. Staying hydrated helps your kidneys work more efficiently and helps to prevent kidney stones.

Higher fluid intake increases the volume of urine passing through the kidneys, which dilutes the concentration of minerals, so they are less likely to crystallise and form clumps. Studies have shown that drinking adequate amounts of water may reduce the risk of kidney stones.

7. Improves Skin Health

Staying hydrated also appears to have a positive effect on skin health and beauty. A clinical study found that increasing your water intake can improve skin hydration and function.

Another study showed that drinking an additional 2 litres of water per day for 4 weeks altered skin density and thickness, but the exact mechanisms are still unclear. More research is needed to confirm the potential role of water in skin health.

Tips for Staying Hydrated

If you're not used to drinking a lot of fluids throughout the day, it can take some getting used to. Here are some tips to help you stay hydrated:

• Carry a water bottle with you and refill it throughout the day

• Drink a glass of water with each meal and between meals

• Eat more fruits and vegetables, which have a high water content

• Drink water before, during and after exercise

• When you're feeling hungry, drink water first - thirst is often confused with hunger

• If you don't like the taste of plain water, try adding a slice of lemon or lime

• Drink water instead of sugary drinks like soda, sports drinks or sweetened tea

The Bottom Line

Staying hydrated is important for your physical and mental health. Make sure you're drinking enough water each day based on your individual needs. Most healthy people can stay well hydrated by drinking water and other fluids whenever they feel thirsty, but some may need more than the recommended daily amounts. If you're concerned that you're not drinking enough water, check your urine - if it's light yellow or clear, you're likely well hydrated.

Sources:

1 2 3 4 5 6 7 8 9 10 11 12 13

Stay updated with the latest discoveries and recommendations in the health domain! Subscribe to our Instagram, TikTok, and YouTube channels, and join us on Facebook to get the latest updates on health trends and breakthroughs.