How much water should we drink daily to maintain good health? The answer isn’t as straightforward as the familiar “eight glasses a day” rule suggests. Individual hydration needs vary based on body composition, physical activity, and climate, making a universal recommendation difficult. Recent research has highlighted how increasing water intake can positively impact health in various ways.
Studies have shown that drinking water before meals may significantly aid weight loss. Consuming 500 ml (about 17 ounces) of water prior to eating can increase weight loss by 44% to 100% potentially by promoting fullness and reducing calorie intake. However, drinking more water at other times throughout the day does not appear to have the same effect.
Increased hydration also lowers the risk of developing kidney stones. People who drank more water experienced fewer kidney stones and extended the time between episodes. By diluting stone-forming minerals in urine, water helps prevent stone formation.
For individuals with type 2 diabetes, drinking extra water can lower fasting blood sugar levels by increasing blood volume and diluting glucose. However, in people with normal blood sugar, higher water intake might slightly raise glucose levels, although not to harmful degrees.
The impact of hydration on headaches and migraines remains unclear. Some studies report that drinking an additional 1,500 milliliters of water daily improves migraine symptoms, while others find no significant effect.
So how much water is enough? The widely recommended eight glasses of water a day may not be sufficient for everyone. The National Academy of Medicine suggests about 13 cups of fluids daily for men and nine cups for women, including fluids from both drinks and hydrating foods. Additionally, men should get about three cups and women two cups of water from foods like fruits and vegetables.
Hydration should be viewed as a fundamental component of health, alongside nutrition, exercise, and social well-being. Making a conscious effort to drink more water and eat hydrating foods can contribute to a healthier, more balanced lifestyle.
Until recently, many epidemiological studies didn’t include participants’ water intake as a variable and research in this field is not very common. However today, scientists from all over the world are advocating for more funding for research on hydration. These studies will hopefully spur people to think more about their healthy lifestyles and how they can focus on leading healthier lives.