16 Impressive Benefits of Drinking Water

by Meenakshi Nagdeve last updated -

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The powerful health benefits of drinking water include the maintenance of energy levels, body temperature, metabolism, and breathing. It helps in the prevention of constipation, heartburn, migraines, gastritis, ulcers, kidney stones, cardiovascular disorders, rheumatoid arthritis, backaches, and osteoporosis. It is required in excess amounts for pregnant women and nursing mothers. It also plays important roles in kidney function and skin care.


Water is an essential component of our body and plays a vital role in maintaining nearly all major organ systems of the body. The human body contains 2/3 water by weight. Blood, muscles, brain matter, and bones are also composed of 83%, 75%, 74%, and 22% of water, respectively.

The health benefits have been accepted by medical experts across the globe. It is the most abundant compound present on this earth. All living forms, in one or the other form, require water for their metabolic activities. It plays a vital role in our body and it is impossible to imagine the existence of an individual without it.

Are you drinking enough water?

According to research, an average consumption of 8 glasses of water (sometimes, even more) is recommended every day; however, there have been NIH studies that say fluid intake depends on other variable factors such as weather conditions and activity levels. A 2010 research report by Meinders AJ et al. recommends that men should have a total daily fluid intake on 3,000 ml (12 cups) and women should have 2,200 ml (about 9 cups). It also adds that higher fluid intake has not shown any convincing health benefits, except in maybe preventing recurrent kidney stones. Although you don’t necessarily have to consume it directly, as 20% of our H20 intake can be fulfilled by a proper diet rich in fruits and vegetables.

Health Benefits of Drinking Water

Water has one of the most important roles to play in maintaining a healthy body and some of its benefits include:

Improves Energy Levels & Immunity

The human body maintains a pH range of 7.35-7.45 for proper physiological processes. An acidic shift may lead to sickness and an inability of the body to assimilate vitamins and minerals. Thus, it should be above the value of 7, which is favorable to the body’s oxygen uptake, higher energy levels, and a better immune response to diseases. This is attainable by consuming lots of water.

A man drinking a glass of water

Boosts Physical Performance

Dehydration can cause fatigue, reduced motivation, and mood swings. Several studies have been conducted on the role of water and hydration in physical performance, particularly in athletes and in the US Army. One such comprehensive research by the University of North Carolina clearly states that under mild dehydration levels, people engaged in vigorous physical activity experience a dip in performance levels related to reduced endurance, increased fatigue, reduced motivation, and increased perceived effort. Cheuvront SN et al. from the US Army Research Institute of Environmental Medicine found that if the individual does not compensate the fluid loss during high-intensity activities such as marathon running, it reduces endurance levels. Therefore, consumption of ample amounts of water by the body is very important to improve the energy levels while exercising and improving the overall physical performance of your body.

Nutrition Facts

Water, bottled, generic
Serving Size :
Water [g]99.98
Energy [kcal]0
Protein [g]0
Total lipid (fat) [g]0
Carbohydrate, by difference [g]0
Fiber, total dietary [g]0
Sugars, total [g]0
Calcium, Ca [mg]10
Iron, Fe [mg]0
Magnesium, Mg [mg]2
Phosphorus, P [mg]0
Potassium, K [mg]0
Sodium, Na [mg]2
Zinc, Zn [mg]0
Vitamin C, total ascorbic acid [mg]0
Thiamin [mg]0
Riboflavin [mg]0
Niacin [mg]0
Vitamin B-6 [mg]0
Folate, DFE [µg]0
Vitamin B-12 [µg]0
Vitamin A, RAE [µg]0
Vitamin A, IU [IU]0
Vitamin E (alpha-tocopherol) [mg]0
Vitamin D (D2 + D3) [µg]0
Vitamin D [IU]0
Vitamin K (phylloquinone) [µg]0
Fatty acids, total saturated [g]0
Fatty acids, total monounsaturated [g]0
Fatty acids, total polyunsaturated [g]0
Fatty acids, total trans [g]0
Cholesterol [mg]0
Caffeine [mg]0
Sources include : USDA

Improves Brain Function & Prevents Headaches

A properly hydrated body is shown to function more complex tasks than a dehydrated body. It helps in improving the mood, boosting memory, reducing the frequency of headaches, and improving brain function. If the body experiences fluid loss, it can lead to anxiety and excessive fatigue. A study conducted in the Netherlands on eighteen volunteers who suffered from regular headaches (all a migraine) showed a reduction in the total number of hours of headaches and also, its intensity after drinking 1.5 liters of water per day for a period of 12 weeks.

Clears Toxins

It is the carrier of oxygen, nutrients, and hormones to the body parts and also provides a medium for the removal of toxins, dead cells, and waste material. The proteins and enzymes involved in various fundamental processes also require water for their proper functioning. The excretory material in the form of urea is also highly toxic to body tissues and must be diluted before their passage. This is again done by the ‘universal solvent’ – water.

Weight loss

With zero calories and the ability to make you feel full, consumption of it can help promote weight loss. It also promotes metabolism and thereby aids weight loss. Studies conducted in Germany by researchers led by Michael Boschmann showed that drinking 500 ml of water increased the metabolic rate by 30 percent. In fact, the metabolic rate was seen within 10 minutes of drinking the water and it reached a maximum after 30-40 minutes.

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Skin Care

A number of skin problems can be prevented by drinking adequate amounts of water. The Department of Dermatology at The University of Franche-Comté, France conducted a study on 80 individuals, men and women, to assess the effect of natural mineral water intake on the skin. There was an improvement in hydration, softness as well as the smoothness of the skin. According to the University of Minnesota, the skin may get affected by frostbite and blisters if water levels are low.

Relieves Constipation

It is one of the major components that promote the smooth functioning of our digestive tract. It helps in maintaining regular bowel movements and in preventing any difficulty in passing stool. Carbonated water is shown to have the most positive effects of constipation.

Reduce Hangover Symptoms

The feeling of a dry mouth, thirst, fatigue, and headache, caused by a heavy night of drinking can be reduced by ample intake of water. It reduces the symptoms of hangover that are caused by dehydration and thereby makes you feel better.

Alleviates Cramps & Sprains

Warm or hot water is a very useful remedy for easing cramps and sprains, as they are usually a result of dehydration in the body.

Improves Kidney Function

According to the International Kidney Stone Institute, 2 liters or 10 glasses of water must be consumed each day to prevent the formation of kidney stones. It is the best solvent and this property does not allow salts and minerals to accumulate to form stones, as the salt reaching the kidney gets diluted and eliminated in the urine.

Regulates Body Temperature

Much of the human body is made up of water and this fluid is responsible for the regulation of body temperature. We undergo perspiration in summers to dissipate the excess heat in order to lower our temperature. This temperature regulation property has been attributed to it as well.

Prevents Osteoporosis

According to the research conducted by the Linus Pauling Institute, individuals drinking adequate amounts of water have reduced risks of osteoporosis and hip fractures.

Promotes Breathing

It plays its role in distributing oxygen all over the human body while collecting the carbon dioxide from all these parts and dissolving these gases.

Reduces Backaches

The back of our body rests on the spinal cord. The spinal disk core is made up of a large volume of water and dehydration, which leads to back pain in many individuals.

Prevents Heart Disease

It can prevent cardiovascular disorders to a large degree. It maintains the proper viscosity of blood and plasma and fibrinogen distribution. Therefore, adequate hydration of vascular components is advisable.

Pregnant Women & Nursing Mothers

A pregnant woman carries a new life in her womb that develops from her body’s resources. The nutrients and other factors needed for its growth can be carried from mother to the fetus via blood, which in turn needs water. Constipation, bladder infections, and hemorrhoids are common during pregnancy and these can be avoided by drinking an excess of it during these periods.

Last but not least, water is a safe and cheap remedy for a lot of the health conditions that we face in our everyday lives. So what are you waiting for, go and drink a glass of water, then two more! And keep repeating, till you hit that 8!

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About the Author

Meenakshi Nagdeve, Co-Founder, Organic Facts is a health and wellness enthusiast and is responsible for managing it. She has completed the Nutrition And Healthy Living Cornell Certificate Program, Cornell University, US. She holds a Post Graduate Diploma in Management from IIM Bangalore and B. Tech in Metallurgical Engineering and Materials Science from IIT Bombay. Prior to this, she worked for a few years in IT and Financial services. An ardent follower of naturopathy, she believes in healing with foods. In her free time, she loves to travel and taste different types of teas.

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