Water is essential for life, but just how much should we be drinking? A new meta-analysis from researchers at the University of California, San Francisco (UCSF) has reviewed 18 scientific studies to uncover the surprising health benefits of staying well-hydrated.
Water Reduces the Risk of Kidney Stones
People who previously had kidney stones were significantly less likely to develop them again if they drank at least eight glasses of water per day. Proper hydration helps dilute minerals in the urine, reducing the risk of stone formation.
Drinking Water Can Aid Weight Loss
Several studies in the meta-analysis found that individuals who drank at least six glasses of water daily had an easier time losing weight. Water can increase metabolism slightly and help control hunger by promoting a feeling of fullness.
Hydration May Help Prevent Migraines
Some studies suggest that dehydration can be a trigger for migraines. Increasing water intake may help reduce the frequency and intensity of headaches, though more research is needed to confirm a direct link.
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Water Supports Urinary Tract Health
Drinking more water helps flush out bacteria and toxins from the urinary tract, potentially lowering the risk of urinary tract infections (UTIs). Proper hydration is especially important for those prone to recurrent infections.
Dehydration Can Impact Blood Pressure
Water plays a key role in maintaining stable blood pressure. Low hydration levels can lead to decreased blood volume, causing the heart to work harder and potentially leading to blood pressure imbalances.
Lack of Water May Shorten Lifespan
While no study proves that drinking more water directly extends lifespan, research strongly links chronic dehydration to a higher risk of premature death and chronic diseases. Staying hydrated may help support overall longevity.
How Much Water Do Experts Recommend?
Health authorities, recommend drinking 1-1.5 liters (34-50 ounces) of water daily. This amount includes fluids from coffee, tea, milk, and juice, but plain water is the best source of hydration.
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Your Water Needs Increase with Physical Activity
If you sweat heavily due to exercise or hot weather, you need to drink more water to compensate for fluid loss. Ignoring dehydration during workouts can lead to fatigue, muscle cramps, and even heatstroke.
The Risks of Overhydration
While dehydration is a bigger concern for most people, drinking too much water in a short period can be dangerous. Excessive water intake can dilute sodium levels in the blood, causing water intoxication, which can lead to swelling in the brain and, in rare cases, death.
Staying Hydrated Is One of the Simplest Ways to Improve Health
While the studies reviewed by UCSF researchers do not prove direct cause-and-effect relationships, they strongly suggest that staying properly hydrated supports kidney function, weight management, and overall well-being.
The article is based on information from Illustreret Videnskab
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