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The Miracle Drink: 20 Benefits of Water

Picture of water fountain stream for article 20 benefits of water
Photo by Daniel Hooper on Unsplash

Water is essential to life. It helps regulate body temperature, lubricates joints, and could even prevent kidney stones. In this article, you will learn 20 benefits of water. One perk I love is that it can help with weight loss by making you feel fuller for more extended periods.

Yet, many people don’t drink enough water. I used to be one of them. Instead of water, I would reach for coffee when I was tired. When I had a headache, I would go for ibuprofen.

I started to notice how much better and more energetic I felt after drinking a big glass of water instead of coffee. Instead of reaching for medication when I would get a headache, I tried water first. I still drink my morning coffee (not ready to give that up). But, I also try to drink my quota of water the rest of the day.

Do you think you are drinking enough water? There’s a possibility that you aren’t because many people are not getting enough water. According to this study from the CDC, over 43% of people drink less than four cups of water per day, and only 22% consumed eight or more cups per day

If you want to feel more energized all day long, make drinking this refreshing drink a priority!

In this post, you will learn:

  • interesting facts about water
  • risks of dehydration
  • benefits of drinking water
  • how to increase your water intake

Hopefully, this article will leave you feeling thirsty and motivated to fill your water bottle!

Before we get into the benefits, let’s talk about some fun facts and what happens when we don’t drink enough water.

Fun Facts about Water

  • Our bodies are 60% water.
  • Our brain and heart are over 70% water.
  • Our bones are 30% water. 
  • Our blood is over 90% water. 

Considering that water makes up that much of our bodies, it only makes sense that not getting enough water can affect our health!

What are the risks of dehydration?

Dehydration can lead to many health problems, including:

• Headache

• Dizziness

• Fainting

• Weakness

• Nausea

• Vomiting 

• Constipation 

• Diarrhea  

Dehydration is a risk factor for hospitalization and death. It is one of the common causes of hospitalizations and illnesses in older adults. 

What are 20 Benefits of Water?

1. Drinking water regulates body temperature.

Water is essential to many functions within the body. One of those functions is regulating body temperature. We lose water through sweating. We need to replace the water we lose, so we don’t become dehydrated. Regulating our body temperature becomes especially important during the hot summer months.

2. Drinking water lubricates joints.

Water helps keep your joints from hurting. Our cartilage consists of 80% water. Drinking enough water helps keep your cartilage and joints lubricated. Without proper hydration, even simple movements can become painful.

3. Drinking water helps your digestive system.

Water is a natural cleaning agent for your body and digestive system. It helps break down food and flush it through your system. Water also keeps the colon clean by pushing the fecal matter, bacteria, toxins, and other icky things out of your body when you go to the bathroom.

4. Drinking water helps your brain function.

If you feel foggy or unproductive during the day, it might be because you need to drink water. Water positively affects your brain function. Your brain works better when your body is hydrated, increasing blood circulation and carrying oxygen to the brain. Water makes you feel energized and focused.

5. Drinking water gives your immune system a boost.

Water is essential for a healthy immune system. When you’re well-hydrated, your body can fight off infection and disease more effectively. Water also helps to flush toxins from the body, keeping the immune system functioning at its best. Some research shows that even a little bit of dehydration can make it harder to fight off an infection.

6. Drinking water helps with weight loss.

People often drink their calories, causing them to gain weight. But drinking lots of water is a much better option. Drinking water before meals will help you feel fuller for longer, and you are less likely to eat snacks or overeat because you are full. In one study, women who drank water instead of diet beverages lost more weight and reduced their BMI when compared to those who drank diet beverages.

Believe it or not, drinking cold water can help boost your metabolism! If you drink a glass of ice-cold water, your body must work harder to bring the temperature back up. You can burn more calories because your metabolism is working faster. Don’t expect to burn a ton of calories, though – research shows that you’ll only burn an extra eight calories per cup of ice-cold water.

7. Drinking water flushes toxins from the body.

Every day, you’re exposed to all sorts of environmental toxins that can build up in the liver. If you don’t drink enough water, sometimes waste products can’t move through your urinary tract and out of your body. Drinking plenty of water each day helps to keep your body free from these harmful toxins. 

8. Drinking water can help regulate blood sugar levels.

If you have diabetes, it’s essential to make sure you drink enough water every day – because dehydration can cause blood sugar levels to become unstable. When you are well hydrated, your kidneys will be able to flush the sugar from your body. Drinking water can keep you from developing high blood sugar levels.

9. Drinking water throughout the day speeds up muscle recovery.

When you work out or go for a run, your muscles take in nutrients and burn energy to recover after the exercise. It is hard for your body to get nutrients into cells when dehydrated, and muscle recovery becomes slower. Drinking plenty of water throughout the day speeds up muscle recovery and can help reduce muscle soreness after a challenging workout.

10. Drinking water can help get rid of headaches.

When dehydrated, it is hard for blood to flow through your body, and that can cause headaches and migraines. Drinking enough water each day helps with circulation and reduces the chance of headaches! Here, you can learn about the signs of a dehydration headache. I am prone to migraines, and my first line of defense is a gigantic glass of ice water.

11. Drinking water might improve your mood.

This study suggests that mild dehydration can affect your mood or emotional state. When you’re feeling down, drink a glass of water to see if it helps improve your mood.

12. Drinking water gives you an energy boost.

It can be difficult for your body to function correctly when you’re dehydrated. When the body doesn’t have enough water, blood and oxygen going through your bloodstream decreases. You might feel sluggish and drained. If you drink plenty of water each day, you can help your body function at its best and feel more energetic!

13. Drinking water leaves less room for unhealthy beverage choices.

If you’re trying to cut back on unhealthy beverage choices, drinking more water is a great way to do it. When your stomach is full of water, there’s less room for other calorie-filled drinks like soda or juice.

14. Drinking water helps prevent kidney stones and urinary tract infections.

When you’re dehydrated, you can increase your chance of kidney stones and UTIs. Drinking plenty of water can make you less likely to develop kidney stones or a urinary tract infection. So drink enough each day!

15. Drinking water can help your blood pressure.

Water helps the body regulate blood pressure which improves heart health. Dehydration can increase the chance of hypertension, which is dangerous. So remember to drink an adequate amount of water to help keep your blood pressure stable.

16. Drinking water can help menstrual cramps.

Many people experience a significant reduction in menstrual cramps by staying hydrated. Water helps with the yucky bloat, which comes with periods. Reduced bloating can help prevent cramps.

17. Drinking water can help you have good breath.

Bacteria can grow in your mouth when you are dehydrated. As a result, dehydration often leads to bad breath. Drinking water each day helps get rid of this bacteria and makes your breath smell fresh!

18. Drinking Water can help prevent constipation.

Constipation is a common problem, and drinking plenty of water each day can help prevent it. When you’re dehydrated, your body can have trouble moving food through the intestines. That slows down digestion which leads to constipation!

19. Drinking water helps maintain hormone balance.

Hormones are the chemicals in your body that help all systems work correctly. Your hormones can become imbalanced when dehydrated. Drinking enough water each day can prevent this imbalance.

20. Drinking water is the most economical and healthy drink.

Water is the most affordable and healthy drink option. You can find water for free almost anywhere, and it’s calorie-free! So drink up and save money on unhealthy drinks.

What is a healthy fluid intake?

There are various recommendations about how much water we need to stay hydrated. In my functional medicine coaching training, I learned that half your body weight in ounces is a good rule of thumb. That means if you weigh 150 pounds, 75 ounces of water is a suitable target each day. You should check with your doctor if you have conditions where you should limit your water intake.

Some factors which can influence your proper intake are how much you are sweating, your activity level, and whether you are pregnant or breastfeeding. If your urine is mostly clear, you are probably drinking enough. 

Can you drink too much water?

It is possible to drink too much water, but this is unusual. Even though this isn’t likely to happen, it is something to be aware of. Drinking too much water can be dangerous and sometimes lethal. Read about that here

How to Boost Water Intake

Of course, drinking plain water can be difficult for some people. So, here are a few tips to help you boost your water intake:

  • Set reminders on your phone or calendar.
  • Keep track of your water intake each day by tracking with apps like Waterlogged or Daily Water Tracker.
  • If you find plain water boring, try adding lemon or cucumber slices to your water for a bit of flavor.
  • Bring a reusable water bottle everywhere you go.
  • Drink herbal teas, unsweetened iced tea, or black coffee in place of sugary drinks.
  • Make sure to increase your water intake when you exercise – especially if it’s hot out.
  • Eat plenty of water-rich fruits and vegetables.
  • Drink a glass of water before bed to help you stay hydrated while you sleep.


Being adequately hydrated is so vital for your health. You can improve everything from your energy levels to your weight loss efforts when you drink enough water! Increase your water intake and enjoy all the awesome benefits of drinking water.

To read more about what well-rounded wellness means, read the 6 dimensions of wellness.

Disclaimer: I am not a medical doctor, therapist, Registered Dietitian, or financial advisor. The information presented is purely for informational purposes.  Check with a doctor or other professional before making any nutritional, fitness, lifestyle, or financial changes. The author and blog disclaim liability for any damage, mishap, or injury that may occur from engaging in any suggestions or ideas from this site.

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