Science-Based Health Benefits of Drinking Enough Water

It’s commonly recommended that you drink eight 8-ounce (237-mL) glasses of water per day (the 8×8 rule).

1. Helps maximize physical performance

Losing as little as 2% of your body’s water content can significantly impair your physical performance. 

2. Significantly affects energy levels and brain function

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

3. May help prevent and treat headaches

Drinking water may help reduce headaches and headache symptoms. However, more high quality research is needed to confirm this potential benefit.

4. May help relieve constipation

Drinking plenty of water may help prevent and relieve constipation, especially in people who generally don’t drink enough water.

5. May help treat kidney stones

Increased water intake appears to decrease the risk of kidney stone formation.

6. Helps prevent hangovers

Hangovers are partly caused by dehydration, and drinking water can help reduce some of the main symptoms of hangovers.

7. Can aid weight loss

Drinking plenty of water can help you lose weight. This is because water can increase satiety and boost your metabolic rate.