Incredible health benefits of drinking water each day

 Health Benefits of Drinking Water : New study highlights role in weight loss, migraines and more  

Drinking enough water daily can help you lose weight and prevent kidney stones, according to a systematic review led by researchers at the University of California, San Francisco. We all know that staying hydrated is good for human health, but a new study goes into more specific detail about all the various benefits which come along with drinking plenty of water, and you might not be aware of just how many there are. Researchers from the University of California, San Francisco (UCSF) reviewed 18 previous studies, with a median average of 48 participants. The majority showed advantages in drinking lots of water. You’re attuned to the importance of hydration, go a few days without water, and you’ll perish. Up to 60% of you is water, a substance critical to countless bodily functions from oxygen delivery and cell reproduction, to joint lubrication and temperature regulation. But aside from merely keeping you alive, water can improve key aspects of your health, new research suggests.

Until now, research into high levels of water consumption, more than eight glasses a day, for example, hasn't come to any firm conclusions on the health benefits, with results varying due to factors like sex, age and environment. What this review shows is that there's more to drinking lots of water than simply feeling refreshed. Water drinking recommendations vary between countries. Drinking enough water daily can help you lose weight and prevent kidney stones. What’s more, adequate hydration can prevent migraines, headaches and urinary tract infections (UTIs); and control diabetes, blood glucose levels, and low blood pressure. "The amount of rigorous research turned out to be limited, but in some specific areas, there was a statistically significant benefit," says urologist Benjamin Breyer, from UCSF. "To our knowledge, this is the first study assessing the benefits of water consumption on clinical outcomes broadly."

“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,” senior author Dr. Benjamin Breyer, chair of the UCSF Department of Urology, said. It's important to note that the benefits of drinking a lot of water weren't always clear in the studies the researchers analysed here, only 10 out of the 18 previous pieces of research showed definite, measurable positives. The most significant benefits associated with drinking more water were reducing the risk of kidney stones and assisting in weight loss. Individual studies also showed more water was linked to preventing migraines and urinary tract infections and controlling diabetes and low blood pressure. Across the 18 studies, control groups were generally asked to hydrate normally, while remaining participants were assigned to alter their daily water intake by various amounts, some for just a few days and others for up to five years. UCSF researchers found the strongest support for adequate hydration aiding in weight loss and kidney stone prevention.

None of the studies reviewed were rigorous enough in their methods to prove causal relationships, but they do give us an indication of the varied areas of health where drinking more water can be good for you. In three of the four studies pertaining to weight loss, adults with overweight and obesity were asked to drink 1,500 ml (6.3 cups) a day before meals. After 12 weeks to a year, participants who increased their water intake lost 44% to 100% more weight than their peers in the control groups. In the fourth study, which included adolescents, drinking 2,000 ml (8.5 cups) daily for six months wasn’t associated with weight. The science is more definitive when it comes to what happens to our bodies when we don't get enough water: dehydration has been linked to shorter lifespans and an increased risk of numerous chronic illnesses. We use water to keep ourselves cool and eliminate waste, and that loss needs to be continually topped up.

A pair of studies looked at the effect of increased water intake on risk of nephrolithiasis, or kidney stone disease. Your urine isn’t just liquid; it contains acids, minerals and other substances like calcium and sodium. Too little liquid can cause these particles to stick together, forming “stones”, masses or crystals, that are painful to pass. In one study, healthy adults 25 to 50 who drank an additional 2,000 ml of water a day decreased their risk of stone formation, while risk increased for people in the control group. The other study involved people who had already had kidney stones. After five years, those who drank 2,000 ml of water daily not only developed fewer new stones but also did so over longer periods of time. According to the World Health Organization, around 3.2 litres per day of water are recommended for men (roughly 14 cups), and 2.7 litres per day for women (11 cups), if you live in a temperate climate. That will vary depending on your own body and environment, however.

"We know that dehydration is detrimental, particularly in someone with a history of kidney stones or urinary infections," says Breyer. "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." According to the CDC, how much water you need to drink each day depends on factors including your age, sex, activity level, pregnancy status and breastfeeding status. While the “eight glasses a day” adage you’re familiar with isn’t wrong per se, it’s only part of the equation determining how much water works for you. One cup of water equals 8 fluid ounces, so if you stick to the 8×8 rule, you’ll consume 64 ounces daily. Keep in mind that you intake some water from food, such as fruits and vegetables including strawberries and cucumbers, and other beverages. Because you get about 20% of the water you need from these sources, the Academy of Nutrition and Dietetics says men and women need 13 and 9 cups of water a day, respectively.

Weather also plays a role; the higher the heat and humidity, the more water your body needs, especially if you’re prone to sweating. High altitudes and cold temperatures can also lead to dehydration. Body weight is a consideration, too, as water accounts for more than two-thirds of your mass. One popular guideline is to drink half your weight in ounces; if you weigh 200 pounds, for example, drinking 100 ounces (12.5 cups) of water a day may be adequate. Ask your health care provider for guidance on weight-based hydration. Let your urine be your guide. Clear or pale yellow pee means you’re hydrated. Whether you know your hydration is lacking or you want to keep up the good work, try the CDC’s tips for drinking enough H₂O:-

Add a wedge of lime or lemon to your water

Carry a reusable water bottle with you

Choose water over sugary drinks

Freeze water in freezer-safe bottles for ice-cold water all day

Opt for water when eating out

Serve water during meals

As always, it's best to consult your doctor or other trustworthy sources of health information about whether or not changes in food and drink intake might be good for you in particular. As a previous study put it, listening to your body is a good idea too. UCSF researchers also highlighted the following health benefits of water found in other studies, though these results weren’t statistically significant:-

Increased water intake raised the blood pressure of young adults with low blood pressure.

Premenopausal women with recurrent UTIs and increased water intake had fewer infections throughout a year and more time in between infections.

People recently diagnosed with Type 2 diabetes who drank 1,000 ml (4.2 cups) of water daily before meals for eight weeks lowered their blood sugar.

Adults with recurrent headaches improved their Migraine-Specific Quality of Life scores after three months of increased water intake.