10 Reasons Why You Should Drink More Water: Hydrate For Health

How much is enough? Always listen to what your body needs. but the National Academy of Medicine recommends science-based daily total water intake amounts. Since 20% of that total comes from food, here’s the 80% we need from fluids (1 cup = 8 ounces):

And while water is my favorite fluid choice, interestingly other fluids with health benefits (e.g., coffee, tea) also count toward your fluid intake. Speaking of benefits, the reasons to hydrate are numerous, but I’ve narrowed down the top 10. Cheers to your good health!

Homeostasis of water content in the body is dependent on water gains and losses1. Normal daily water losses occur through breathing, sweating, and urination. These losses are also a natural detox method to flush out toxins. Finally, through this delicate body water balance (which requires adequate, daily hydration), the body is able to maintain and optimize temperature control2 (i.e., thermoregulation).

Hydration1 is involved in lubrication of mucous membrane barriers in our mouth and nose (our first defense against most pathogens), lymphatic draining, clearance of cellular waste, and transporting nutrients (I see you, vitamin D), antibodies, and much more. And 2020 research indicates that less-than-optimal hydration may even be a risk factor for COVID-193 severity and death.

H₂0 = zero calories. So, there’s that. Also, drinking more water, swapping out calorie-laden beverages with water, and drinking water before a meal are all good strategies, and the research says they can achieve weight loss4. Water intake has also been shown to increase energy expenditure5 and fat oxidation, especially in situations of obesity. This is one reason why drinking water is an important element of fitness challenges like the 75 Soft Challenge.

Higher fluid intake reduces the risk of getting kidney stones6 and also helps them recur less if you've had them already. And although more research is needed, some studies indicate that higher fluid intake is effective in preventing urinary tract infections7 (UTI).

The most economical anti-aging strategy there is, water intake is linked to better skin hydration8 and less dryness, both key factors in beautiful, youthful-looking skin.

There's a reason it's called a “bowel movement,” because the bowels should be moving. For some people, that's not always the case. Inadequate water intake is associated with greater constipation9, so hydration might be an easy answer to digestive woes.

Not getting enough fluids is thought to contribute to headache etiology. In a clinical trial where patients with headaches10 drank more water (1.5 liters more, which equals 6.3 cups), they experienced improvements in their symptoms.

Inadequate water intake and repletion of losses during exercise (through sweating, for example) will mean worse performance2. Failure to hydrate (and repletion of electrolytes is key here, too) can translate into less blood flow to muscles, reduced cardiac output, less endurance, and more fatigue. 

Research demonstrates that dehydration has a negative brain impact11, specifically on our mood, cognitive alertness, and fatigue.

Our eyes have a high water content, and dehydration is associated with eye conditions12 like dry eye, cataracts, and retinal vascular disease. If that’s not motivation to drink up, I don’t know what is. 

We are literally made up of water. Being mindful and intentional about hydration is one of the easiest strategies to improve your health and well-being. Oh, and I almost forgot: Water is free. Even if you choose bottled/filtered water, it’s still cheaper than that high sugar and fat-filled latte!