Our bodies are around 60% water, give or take.

It is commonly recommended to drink eight 8-ounce glasses of water per day (the 8×8 rule).

Although there is little science behind this specific rule, staying hydrated is important.

Here are 3 evidence-based health benefits of drinking plenty of water

Water Helps to Maximize Physical Performance

If we do not stay hydrated, physical performance can suffer.

This is particularly important during intense exercise or high heat.

Dehydration can have a noticeable effect if you lose as little as 2% of your body’s water content. However, it is not uncommon for athletes to lose up to 6-10% of their water weight via sweat. This can lead to altered body temperature control, reduced motivation, increased fatigue and make exercise feel much more difficult, both physically and mentally.

So, if you exercise intensely and tend to sweat, then staying hydrated can help you perform at your absolute best.

Hydration Has a Major Effect on Energy Levels and Brain Function

If we do not stay hydrated, mental performance can suffer.

Your brain is strongly influenced by hydration status.

Mild dehydration (fluid loss of 1-3%) can impair energy levels and mood, and lead to major reductions in memory and brain performance.

Drinking More Water Can Help With Weight Loss

Drinking plenty of water can help you lose weight.

This is due to the fact that water can increase satiety and boost your metabolic rate.

In two studies, drinking half a litre (17 ounces) of water was shown to increase metabolism by 24-30% for up to 1.5 hours.

This means that drinking 2 litres of water every day can increase your total energy expenditure by up to 96 calories per day.

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