I’ve been drinking 4 litres of water (just over a gallon) for about 4 years now. This has made a massive impact to my life and has brought so many benefits.
So often we hear on social media, drink more water. But why? What are the benefits? Are the extra trips to the toilet worth it? Well, let me explain some of the benefits drinking water can bring.
Benefits of Drinking Water
Water helps you lose weight
Drinking water brings a myriad of benefits to the body. For example, sipping cold water increases your metabolism and can help with weight loss. The body has to expend more energy to increase the temperature after drinking cold water. This means you burn more calories. Water also makes a great replacement for beverages that are high in sugar and calories, such as soft drinks. Again, less sugar and calories can really help in reducing your weight.
Water helps you stay energised
Since I have started to drink more water, I have felt much more energised throughout the day. In fact, I can probably count the number of times I have had coffee on a single hand. Also, I never drink any energy drinks. Bare in mind, the last four years I have gone through university and graduated. As you can imagine, I have had plenty of all-nighters and days where I have had little sleep. However, having a water bottle by my side has really helped! Studies have shown that even a body water loss of 1-2% can impair cognitive performance.
Not only this, but dehydration also greatly impacts physical performance. It sounds obvious, but I do suffer in the gym after a night of binge eating a load of sugary and salty food. Again, having some water after eating your cheat meals or getting a litre in before your workout session really helps combat this dehydration.
Water fights stress
Dehydration is known to contribute to stress. Fatigue, anger, negative mood and cognitive problems all increase when you’re dehydrated. Stay ahead of stress and sip water throughout the day. Keep a bottle of water with you at all times and drink some every half hour or hour during the day. You’ll be less likely to get dehydrated and feel stressed. Remember, don’t wait until you feel thirsty to drink. Thirst occurs when you’re already dehydrated.
Studies have shown that being just half a litre dehydrated can increase your cortisol levels. Cortisol is one of those stress hormones – so make sure you do everything to keep this low! Of course, this doesn’t mean that drinking water is going to solve all of your problems. However, surely you don’t want the additional burden that comes from dehydration.
Water boosts your skin
Drinking adequate water helps pump up skin cells, which can minimise the appearance of fine lines and wrinkles. Water also supports detoxification, and helps flush toxins and impurities out of the body that dull your complexion. Stay well hydrated to support good circulation and blood flow, all of which will help your skin glow!
How much water do you need?
You have probably heard that 6-8 cups is the recommended amount of water we need. You have also probably heard different stories, with some articles stating we don’t need much water or that we aren’t drinking enough.
The reality is, it depends on us as an individual and our environment. For example, how much exercise do you perform each day? The more exercise you do, the more water you need. How is the weather around you? Hot or humid weather can make you sweat and requires additional fluid.
As a general rule though, the U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:
- About 15.5 cups (3.7 liters) of fluids a day for men
- About 11.5 cups (2.7 liters) of fluids a day for women
These recommendations cover fluids from water, other beverages and food. About 20% of daily fluid intake usually comes from food and the rest from drinks.
How to drink more water
- Establish a routine
Similar to how we establish a morning and bedtime routine, we can create a water consumption schedule to make drinking water more manageable. It’s as simple as waking up and having a glass of water, and when you’re getting ready for bed, having another glass.
- Get a bigger container
As the saying goes, bigger is always better. Carrying a larger container may incite you to drink more water!
- Add flavour
I feel your pain. Water can be a boring drink and tasteless. However, you can jazz up your experience by infusing your water with watermelon chunks, orange slices, raspberries or lemons.
- Use your phone
Keep track of how many ounces or glasses of water you’ve consumed with the help of a free app, like Waterlogged or Daily Water Free. The HidrateMe Smart Water Bottle is tech-savvy, connecting with your phone to log sips and how much you have left for the day. If you’re not into apps, you can always set an alarm on your phone or calendar to remind you to drink every couple of hours.
- Stay active
A no-brainer, but who wants to be chained to their desk all day? Further incentive to get moving is to make a trip to the water fountain to refill your bottle or pitcher. You’ll torch a few calories and quench your thirst at the same time. I always used to use this an excuse to get away from my desk when revising my exams!
I hope this post has provided you with some insight into the benefits of drinking water. I also hope it inspires you to start drinking more, so you can experience the great benefits too!
