5 Clinically Proven Benefits of Drinking Water

How many glasses of water have you had today? Proper hydration is crucial to overall well-being, yet many people do not drink enough water. In addition to being the basis for good health, here’s some other reasons to keep a water bottle handy:

Prevent Constipation

Increasing water intake is a simple way to get the bowels moving healthier. Researchers have found inadequate water intake to be a significant trigger of constipation in both young and elderly populations.1,2 Inadequate water consumption pulls water from the stool to maintain hydration, subsequently making them more difficult to pass. Additionally, warm water is particularly good for digestive health because it can soften and break down food products, making them move through the system more easily.

Boost Energy

Water is one of the main sources of energy for the body. Every cell in the body requires water to function properly. Even a small amount of dehydration can slow down cellular reactions, causing you to feel drained.

Manage Weight

Drinking enough water can assist with weight management because water both increases satiety and boosts the resting metabolic rate. One study found that drinking two glasses of water increased metabolic rate by 30 percent in participants.3 An additional study found that drinking water increased fat metabolism in men and carbohydrate metabolism in women.4Moreover, water has zero calories!

Get Glowing Skin

 Over the course of the day we are bombarded with toxins that can cause the skin to become inflamed, resulting in various skin ailments. Adequate hydration helps to keep the skin smooth, moisturized, and glowing by flushing these toxins out of the body. Results from one study confirm that higher water consumption might positively impact normal skin physiology.5

Headache Remedy

Headaches and migraines are often attributed to dehydration. Researchers found significantly improved quality of life after three months of increased water intake in patients who regularly suffer from headaches.6

How to Hydrate More:

  • Aim to drink half your bodyweight in ounces each day- for example, if you weigh 140 pounds, your goal is to drink 70 ounces of water daily

  • Start the day with a full (eight to ten ounce) glass of water – cool, room temperature, or warm with lemon

  • Set a reminder on your phone or get an app that measures your intake to meet a daily goal

  • Pick a sign to remind you - for example, every time you see a coworker during the day, use it as a reminder to drink another eight ounces

  • Make water more appealing by infusing lemon, berries, mint or cucumber

Stay hydrated. Your body will thank you!

References

  • Robson KM, Kiely DK, Lembo T. Development of constipation in nursing home residents. Dis Colon Rectum. 2000 Jul;43(7):940-3.

  • Murakami K, et al; Freshmen in Dietetic Courses Study II Group. Association between dietary fiber, water and magnesium intake and functional constipation among young Japanese women. Eur J Clin Nutr. 2007 May;61(5):616-22.

  • Boschmann M, et al. Water-induced thermogenesis. J Clin Endocrinol Metab. 2003 Dec;88(12):6015-9.

  • Boschmann M, et al. Water Drinking Induces Thermogenesis through Osmosensitive Mechanisms. J Clin Endocrinol Metab, 2007 Aug;92(8): 3334–7.

  • Palma, Lídia et al. “Dietary Water Affects Human Skin Hydration and Biomechanics.” Clinical, Cosmetic and Investigational Dermatology 8 (2015): 413–21.

  • Spigt M, Weerkamp N, Troost J, van Schayck CP, Knottnerus JA. A randomized trial on the effects of regular water intake in patients with recurrent headaches. Fam Pract. 2012 Aug;29(4):370-5. doi: 10.1093/fampra/cmr112. Epub 2011 Nov 23.

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