If you exercise intensely and tend to sweat, staying hydrated can help you perform at your absolute best. In a study in young women, researchers found that fluid loss of 1. It also increased the frequency of headaches 6. Many members of this same research team conducted a similar study in young men. They found that fluid loss of 1. This can easily occur through normal daily activities, let alone during exercise or high heat. Many other studies, with subjects ranging from children to older adults , have shown that mild dehydration can impair mood, memory, and brain performance 8 , 9 , 10 , 11 , 12 , Dehydration can trigger headaches and migraine in some individuals 14 , Research has shown that a headache is one of the most common symptoms of dehydration.
A study in men found that drinking an additional However, not all studies agree, and researchers have concluded that because of the lack of high quality studies, more research is needed to confirm how increasing hydration may help improve headache symptoms and decrease headache frequency Drinking water may help reduce headaches and headache symptoms.
However, more high quality research is needed to confirm this potential benefit. Low water consumption appears to be a risk factor for constipation in both younger and older individuals 18 , Mineral water may be a particularly beneficial beverage for those with constipation.
The most common form is kidney stones , which form in the kidneys. Higher fluid intake increases the volume of urine passing through the kidneys.
Water may also help prevent the initial formation of stones, but studies are required to confirm this. A hangover refers to the unpleasant symptoms experienced after drinking alcohol. Alcohol is a diuretic, so it makes you lose more water than you take in. This can lead to dehydration 24 , 25 , Good ways to reduce hangovers are to drink a glass of water between drinks and have at least one big glass of water before going to bed.
But even a healthy person's water needs will vary, especially if you're losing water through sweat because you're exercising, or because you're outside on a hot day. If you're wondering how much water you should drink on those occasions, speak with your doctor, but a general rule of thumb for healthy people is to drink two to three cups of water per hour, or more if you're sweating heavily.
It's not just water that keeps you hydrated. All beverages containing water contribute toward your daily needs. And it's a myth that caffeinated beverages or those containing alcohol are dehydrating because they make you urinate. They do, but over the course of the day, the water from these beverages still leads to a net positive contribution to total fluid consumption.
Of course, there are many reasons why water is still the better choice. Remember, sugary drinks can lead to weight gain and inflammation , which can increase your risk for developing diseases such as diabetes. Too much caffeine can give you the jitters or keep you from sleeping. And, alcohol intake should be limited to one drink per day for women, and drinks per day for men. To ward off dehydration, drink fluids gradually, throughout the day.
An easy way to do this is to have a drink at each meal, as well as socially, or with medicine. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift.
Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss Contrary to what some believe, experts confirm drinking water before, during, and after a meal will help your body break down the food you eat more easily.
This will help you digest food more effectively and get the most out of your meals. Research shows the body adapts to changes in the consistency of food and stomach contents, whether more solid or more liquid. In addition to helping with food breakdown, water also helps dissolve vitamins, minerals, and other nutrients from your food.
It then delivers these vitamin components to the rest of your body for use. Studies have linked body fat and weight loss with drinking water in both overweight girls and women. Drinking more water while dieting and exercising may just help you lose extra pounds. Water carries helpful nutrients and oxygen to your entire body. Reaching your daily water intake will improve your circulation and have a positive impact on your overall health. Drinking enough water can help prevent certain medical conditions.
These include:. Water also helps you absorb important vitamins, minerals, and nutrients from your food, which will increase your chances of staying healthy. Drinking water may activate your metabolism. A boost in metabolism has been associated with a positive impact on energy level. One study found that drinking milliliters of water boosted the metabolic rate by 30 percent in both men and women.
These effects appeared to last over an hour. Proper hydration is key to staying in tip-top cognitive shape. Research indicates that not drinking enough water can negatively impact your focus, alertness, and short-term memory. Not getting enough water can also affect your mood. Dehydration may result in fatigue and confusion as well as anxiety.
Adequate water intake will help keep your skin hydrated and may promote collagen production. This process is also connected to your genes and overall sun protection. Dehydration is the result of your body not having enough water. And because water is imperative to so many bodily functions, dehydration can be very dangerous. Being attentive to the amount of water you drink each day is important for optimal health. People get about 20 percent of their daily water intake from food. The rest is dependent on drinking water and water-based beverages.
So, ideally men would consume about ounces 3. Other ways to assess hydration include your thirst and the color of your urine. Feeling thirsty indicates your body is not receiving adequate hydration. Urine that is dark or colored indicates dehydration. Pale or non-colored urine typically indicates proper hydration.
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