THE NEW RULES OF HYDRATION
The benefits of drinking enough water
HOW MUCH WATER you need to consume on a daily basis depends on several factors, including your weight, the climate where you live and how often you exercise. The clearest sign that you’re adequately hydrated is transparent yellow or pale urine. If yours is a darker yellow, you probably need to start drinking more. The common rule of thumb that one should drink eight 250-millilitre glasses a day is a good place to start.
If you are able to properly hydrate yourself, many positive health results should follow. YOU’LL HAVE MORE ENERGY Water helps keep up a steady flow of nutrients into your cells, which boosts your energy. According to a review of hydration research from the University of North Carolina and Tufts University, when you’re dehydrated, this process is hampered—cell membranes
become less permeable, affecting your physical and mental performance and making you feel sluggish.
YOU’LL FEEL STRONG WHEN
YOU WORK OUT
Water helps your muscles maintain the right balance of electrolytes—like sodium, potassium and magnesium— to function properly. Without water, you’re more prone to cramping, and research suggests that even low levels of dehydration impair physical performance when exercising.
YOU MIGHT OVEREAT LESS OFTEN A 2016 study from the University of Illinois involving more than 18,000 adults found that when people increased their daily water intake by 250 to 750 millilitres (on top of the litre they drank on average), they consumed as many as 205 fewer calories a day.
YOUR MEMORY MAY IMPROVE
Our brains are hugely dependent on fluid—synapses and neurons need liquid to fire properly. According to a 2003 review published in the journal Nutrients, studies have consistently found that memory and attention improve in children after they take a drink of water. The research isn’t as definitive yet for adults, but it can’t hurt to assume it’ll help us, too.
YOU’LL BETTER COMBAT
There’s a reason your doctor tells you to drink more when you’re getting sick. As your body launches its attack against germs, your cells need to be properly hydrated to maintain that effort. Drinking water also helps loosen mucus, which keeps your nose and throat moist.
YOU’LL KEEP THINGS REGULAR “Water interacts with dietary fibre in the digestive tract to bulk stools,” says Dr. Jordan J. Karlitz, professor of clinical medicine at the Tulane Cancer Center in Louisiana. So by staying hydrated, you can reduce the risk of constipation and keep things moving along.