8 Not So Obvious Benefits of Drinking Water

Nearly everyone is aware of the importance of water towards overall health and wellness. While it is pretty obvious that we should be doing it, the benefits of drinking water aren’t always as clear.

You could be missing out on tons of benefits you aren’t even aware of by not drinking enough water.

That is exactly what we will be discussing today. Without further ado, let’s dive right in (pun intended).

1. It helps you have more energy

The association between water intake and energy levels may not be immediately obvious to some people. Dehydration can be tied to many different health complications such as fatigue. (1)

On a cellular level, water is used to transport nutrients and oxygen to cells. Blood, which is mostly water, is used to deliver those nutrients. (2)

Subsequently, this means lower levels of hydration can impede the body’s ability to deliver these very much needed nutrients to their intended destination. Water also plays an important role in carrying away waste and toxins from cells.

2. It helps you feel full

Water is great at helping us feel full. As the stomach fills up, it sends signals to the brain that we are satiated. Water helps fill in the gaps in our stomach, ultimately leading to less hunger. (3)

Our body can also confuse dehydration with hunger. When I feel hungry, I first drink water and wait about 30 minutes or so. Often times this is enough to quell my urge to eat.

Of course, this is helpful for a host of reasons which leads us into our next benefit:

3. It aids in weight loss

In addition to helping the body feel full, some research points towards water having a thermogenic effect on the body. This simply means that the body must heat the water up after it is ingested. This process causes the body to burn calories.

A 2014 study aimed at finding the effects that water consumption had on metabolic rate found an appreciable relationship between the two. Participants showed an average 2.6% increase in energy expenditure over a period of 90 minutes after water consumption. (4)

Although an increase was found in both room temperature and cold water, it should be noted that cold water had a larger thermogenic effect.

But the links don’t stop there. Highly sugary beverages such as sodas, sports drinks, and coffee are known to cause sugar crashes. These sugar crashes lead to fatigue and often leave the body craving more carbohydrates in an effort to supplement energy.

By replacing these drinks with water, we are reducing the total number of calories we are consuming and are reducing these so-called sugar cravings. This leads to a decrease in the number of calories consumed over time which aids in weight loss.

4. It helps your skin look better

If you struggle with skin problems much like me, drinking plenty of water may be the missing puzzle piece.

I can personally attest to this. I have struggled with acne in the past and very, very oily skin. Proper water consumption has definitely helped me out in this department.

Our skin is constantly producing new cells to replace old ones. Water is important because it delivers nutrients and removes toxins so that the skin can replenish itself. (5)

Higher water consumption can also flush out sodium and reduce the bloating effect that it can cause when present in high concentrations in the body. As more and more of our diets become processed, higher sodium intake is becoming increasingly common.

5. It helps in the gym

Muscles are primarily comprised of water. Knowing this, it isn’t shocking that proper water intake leads to increased workout performance, improved recovery, proper mechanical function, and reduced complications such as fatigue and muscle cramps. (6)

In addition to delivering nutrients to muscles to increase performance and post-workout recovery, water acts as a lubricant that helps ensure proper joint and ligament function. This goes a long way to preventing injuries in the gym that could set you back.

6. It aids with proper immune function

According to an article published by the University of California, Irvine, water is vital for proper immune function. This is because water is needed to properly transport nutrients throughout the body. Without proper nutrients, the immune system cannot function properly. (7)

In addition, dehydration contributes to a host of complications. Including the previously mentioned issue of fatigue, the CDC says dehydration can lead to complications such as kidney stones, constipation, mood change, and improper body temperature. (8)

7. It is important for dental health

Regular consumption of sugary beverages can lead to cavities, bad breath, teeth staining, and other dental problems.

As we normally consume food and beverages throughout the day, water helps to keep our teeth, mouth, and gums clean by removing unwanted sugar and leftover food particles. It can also wash away unwanted bacteria. (9)

According to the American Dental Association, water with fluoride is also a great way to naturally reduce cavities and keep dental health in check.

8. It is important for overall health and wellness

I have only scratched the surface of all of the benefits water can bring to us. Proper water consumption has countless benefits and is necessary for life — no one is refuting that.

We understand the benefits of it, so how do we get more of it? Well, let me share some tips to help you consume more water:

Tips for consuming more water

• Use flavor enhancers. I already know some people will disagree with this and that is fine. The truth is, many people don’t drink water because they find it bland. Using those sugar-free flavor packs or things of that nature can help you drink more. If you are looking for a more natural option, try a squeeze of lemon or lime.
• Eat your water. Well, not literally. Eat more foods that are rich in water content such as watermelon (who would’ve guessed?), cucumbers, spinach, broccoli, or tomatoes.
• Replace other drinks with water. Since there is a physical limit on the amount of fluids we can comfortably consume, every time you consume something that isn’t water you are lowering the amount of water available to your body.
• Use larger containers. One way you could do this is to change out your 20 ounce water bottle for a 32 ounce jug.
• Keep water by your bed. I keep two bottles of water on my nightstand; one for before I go to bed and one for after I wake up. As you sleep, your body is repairing itself and needs plenty of water to do so. This helps to make sure you don’t wake up dehydrated.

Okay, cool. So that begs the question, how much should you be drinking?

How much water should you consume?

I would love to give you a straight answer to this but the reality is that it depends.

Your diet, your activity level, your age, your body composition, and your environment all play a factor into this. For example, a person that weighs more or that consumes more fat in their diet might need to consume more water.

Perhaps you are very active and live in a dry environment. In this case, it might be wise to drink up.

The reality is that there are not any surefire ways to determine exactly how much water you should consume. Here are some methods I recommend:

• Check your urine color. Lighter urine generally, but not always, means higher levels of hydration while darker urine generally means lower levels of hydration. It should be noted however that this can be influenced by your diet and supplement use.
• Listen to your body. Drink when you feel thirsty or before you think you will become thirsty. It has kept our species alive for thousands of years so it can’t be that bad.
• Make a goal. You can also use some sort of arbitrary goal like 8 cups per day. If that works for you, more power to you!

Whatever you do, don’t overcomplicate it! It’s just drinking water. Keep it simple.

References

1. Harvard Medical School. Fight fatigue with fluids. No listed author. https://www.health.harvard.edu/healthbeat/fight-fatigue-with-fluids
2. Harvard University. Biological Roles of Water: Why is water necessary for life? Molly Sargen. http://sitn.hms.harvard.edu/uncategorized/2019/biological-roles-of-water-why-is-water-necessary-for-life/
3. Medical News Today. Can water help you lose weight? Jennifer Huizen. https://www.medicalnewstoday.com/articles/322296#six-reasons-why-drinking-water-may-help-you-lose-weight
4. National Library of Medicine. Cardiovascular and metabolic responses to tap water ingestion in young humans: does the water temperature matter? Girona M., Grasser E.K., Dulloo A.G., Montani J.P. https://pubmed.ncbi.nlm.nih.gov/24684853/
5. University of Wisconsin — Madison. The Benefits of Drinking Water for Your Skin. No listed author. https://www.uwhealth.org/madison-plastic-surgery/the-benefits-of-drinking-water-for-your-skin/26334
6. Muscle and Fitness. 7 Facts You Need To Known About Hydration. Neil Hill. https://www.muscleandfitness.com/flexonline/flex-nutrition/7-facts-you-need-know-about-hydration/
7. University of California, Irvine. Hydration for Immune System. Maggie Quinn. https://ssihi.uci.edu/tip/hydration-for-immune-system/
8. Center for Disease Control. Water and Nutrition. No listed author. https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html
9. American Dental Association. 4 Reasons Water Is the Best Beverage for Your Teeth. No listed author. https://www.mouthhealthy.org/en/nutrition/food-tips/water-best-beverage