The proven benefits of drinking more water: for your skin, weight and health
Water isn't just there to quench your thirst – it's quite literally your body's lifeline. From cognitive function and physical performance to glowing skin and a healthy weight, drinking enough water has demonstrably wide-ranging health benefits. In this article you'll find out what happens inside your body when you drink more water each day, backed by clinical research from Popkin et al. (2010), Palma et al. (2015) and others.
What happens to your body when you drink more water every day?
Water regulates crucial processes including body temperature, digestion, blood circulation, nutrient absorption and the removal of waste products. According to Popkin et al. (2010), a shortfall in water is linked to reduced cognitive performance, fatigue, headaches and even an increased risk of chronic conditions such as kidney stones and cardiovascular disease.
Good hydration, by contrast, leads to:
- Improved mental clarity and concentration
- Higher energy levels
- Better bowel movements and digestion
- Healthier skin, and possibly hair
Does drinking water help with weight loss?
Yes – and this is more than an old wives' tale. Research by Popkin et al. shows that replacing sugary drinks with water can produce a significant fall in total calorie intake, sometimes as much as 10-13 % less energy a day. Water also promotes a feeling of fullness, which reduces spontaneous eating.
Meta-analyses also show that higher water consumption contributes to weight maintenance and to reducing excess weight, particularly when combined with mindful eating habits.
What does drinking water do for your skin?
According to Palma et al. (2015), additional water intake has directly measurable effects on skin condition. In their clinical study, women added 2 litres of extra water a day to their diet. The results:
- An increase in both superficial and deep skin hydration
- Improved skin elasticity, suppleness and thickness
- The improvement was particularly marked in people who normally drink little
Well-hydrated skin is more resilient, looks fuller and can even work better as a barrier against external influences.
What do you notice when you drink 2 litres of water a day?
Most people notice an improvement within 3 to 5 days in:
- Energy and alertness
- Digestion (less constipation)
- Skin texture and softness
- Fewer headaches or less dizziness
- Fresher breath and fewer food cravings
The Popkin et al. (2010) study shows that even mild dehydration already causes cognitive decline. Drinking enough prevents that, particularly in children, older people and athletes.
How much water do you actually need?
According to the European Food Safety Authority (EFSA), the recommended daily water intake is 2.0 litres for women and 2.5 litres for men – including fluid from food. In hot weather, during exercise or in pregnancy, your requirement rises quickly.
Drinking less than 1.5 litres a day? Then you risk symptoms of dehydration such as fatigue, dry skin or constipation.
The health risks of drinking too little water
Prolonged under-hydration has been associated with:
- An increased risk of kidney stones and urinary tract infections
- Headaches, loss of concentration and fatigue
- Cardiovascular problems (raised blood pressure or heart attack, for instance)
- A weaker skin barrier and dry, flaky skin
(Source: Popkin et al., 2010)
How water affects your performance
Both physical and cognitive performance improve when you're properly hydrated. Even 1-2 % fluid loss (through sweating, say) causes a drop in performance, a raised heart rate, reduced focus and faster fatigue. Rehydrating restores those functions quickly. Children, older people and athletes are especially sensitive to this.
What water does for your kidneys and digestion
Drinking enough water prevents your kidneys becoming overloaded and supports the removal of waste products through urine. Extra water proves effective against constipation – though mainly in people who are already under-hydrated. Water intake also helps with stomach and bowel complaints, provided you're eating enough fibre.
Does drinking water affect your hair?
Clinical evidence is thin here, but it's generally accepted that good hydration supports blood supply to the hair follicles and prevents the scalp and hair drying out. That can leave hair looking stronger and shinier.
Conclusion: why drinking water is essential
Water is the most underrated health tool you have at your disposal. Scientific studies show that a higher water intake leads to:
- Better skin hydration and elasticity
- Fewer headaches and less fatigue
- Improved focus and sporting performance
- A lower risk of chronic conditions
Want these benefits for yourself? Start by deliberately drinking 1.5-2 litres a day. Replace sugary drinks with water and pay attention to your thirst signals.
Want to know more?
Have a look at our personal advice on water requirements and hydration at NRGFitness.nl, or get in touch with our coaches for a tailored hydration plan.
