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6 amazing benefits of water (for fat loss and health)

6 amazing benefits of water (for fat loss and health). The fact that you need to consume a lot of water is probably the first thing you learn when you want to become healthier.

But this tip doesn’t help you all that much when you don’t know why, how much or the negative effects when you don’t do it.

Recommendations for water intake

Before we start off with the health benefits you can gain from increasing your water intake. Let us see how much we need to actually take in.

Our body exists in 60% of water (1). Although the general recommendation is to drink 8, 8-ounce glasses a day, how much water you really need all depends on your personal circumstances.

Generally, men should be consuming 13 cups and women 9 cups, according to the institutions of medicine. But these are still the general guidelines (2).

This comes down to 3 liters for men and 2.1 liters for women.

But since these are just general guidelines there are some situations where you need to increase the amount of water you take in.

For example, living in a warm climate or when you are on a vacation in the sun. Doing a lot of physical activity also increase the amount of water you need.

The last situation where you really need to focus on increasing your water intake is when you are sick (3). And especially when you have diarrhea or are vomiting. You lose a lot of water this way.

So you can say that when you are losing more fluid than normal, you need to increase your water intake to make up for this loss.

You probably have heard the advice to drinks 8 glasses of water a day. This is a reasonable goal and easy to achieve.

But some people might need more than this to stay hydrated and some people might be fine with less than 8 glasses.

Weight loss

Water is amazing for weight loss. It can help you in so many different ways. Studies have shown that increasing your water intake is associated with weight loss! (4)

A great way to start your weight loss is by simply replacing sugary drinks with water. Studies have shown that this can already give you great results! (5)

I understand that this is not as enjoyable as a sweet soda, but there are ways you can increase the taste of your water.

You can add some lemon, zero-sugar syrup or go for coffee or tea. As long as you don’t add sugar or milk to this you’ll still have a zero calorie beverage!


You probably have heard people say that water makes you feel full. But that is not the only thing, it can also help you pinpoint your hunger feelings.

Often our bodies can’t really define the difference between dehydration and being hungry. So you may feel like you are hungry but you might just be dehydrated.

Even those feelings we associate with hunger, a gurgling stomach, low energy levels, or lightheadedness can come from being dehydrated.

Water is great for fat loss since it contains zero calories so you can drink as much of it as you want (within reason, of course, to avoid water poisoning) and you won’t gain any fat. When you start drinking a lot of water you might be gaining weight.

There is a big difference between gaining weight and fat. Since your stomach will be filled up with water you will weigh heavier but you did not gain any fat.


This is probably the thing I love most about drinking water, it increases your metabolism.

Every time you eat or drink something your body has to work for it to process the thing coming in. And this process burns calories.

There has been one study that found that drinking 16 ounces of water, spike the metabolic rate by 30% for a temporary time period. (6)

The same research found that increasing your water intake by 1.5 liters the number of calories you burn daily will go up by 200 extra calories!


Water has a really important role to remove waste and harmful toxins from your digestive tract. There is no need for detox cleanses or detox tea’s, the body is perfectly able to do this on its own.

The bowel takes the toxins from the digestive system and the liver helps by clearing the way for other organs by getting rid of unwanted toxins.

By flushing toxins and waste from the body, water helps to remove them. It also transports the nutrients to where they need to be.


Water even has a role when it comes to your bowel movements. There has been a study that showed that low intake of water from foods was associated with an increase in constipation. (7)

There has been research that shows that drinking carbonated water can help you relieve constipation. We just don’t know why exactly. (8)

Joint health

Joint health is really important, especially as we get older. Making sure you are not overweight and exercising regularly is a great way to improve your joint health.

But water also has a part in lubricating your joints. Joints are cartilage, this is a smooth and rubbery connective tissue on the end of bones.

Their main function is to move smooth and easily. With age, the smooth tissue will disappear. You will begin to feel more of the physical toll your body is enduring.

Skin and water intake

Just like organs in the body, your skin is also made of cells. Skin cells (just like other cells) require water to function optimally.

It is essential to optimum skin moisture and to deliver the nutrients the skin cells need. Water will also increase the elasticity of your skin, by replenishing the tissue.

It might also help fight multiple skin disorders like wrinkles, eczema, and psoriasis.

When you are struggling with your skin being red, cold water can help eliminate this. You can reduce the appearance of acne by opening the pores with warm water.

Then you can have a cold water bath to tighten them up again and this prevents them from getting jammed.

Hair and water intake

Showering with cold water can make the hair appear glossy and shiny. This is because of the cold temperature.

Even though your hair is made of dead cells, the hair follicles are living cells. So they require water just like the other cells in your body.

Migraines and headaches

A big trigger for headaches and migraines can be dehydration. People suffering from migraines need to be careful of their water intake and make sure they do not get dehydrated.

There has been a study that showed that roughly 1 in 10 people experience headaches when dehydrated. (9)

Too much water

There is such thing as drinking too much water. Also known as water intoxication, or water poisoning. It is really serious and can even be fatal.

Water intoxication is a disturbance in brain functions that results when the normal balance of electrolytes in the body is pushed outside safe limits.

This is all caused by overhydration, the excessive intake of water.

But under normal circumstances, it is very rare to accidentally drink too much water. Most deaths related to water poisoning come from water-drinking contests or from long exercise where an excessive amount of fluid is consumed.

Water intoxication can take place when you are in a situation where you are sweating heavily, and you are drinking water to replace lost fluids.

But as long as you don’t overdo this you’ll be fine. Healthy kidneys can excrete about 8000 milliliters to 1 liter of fluid an hour.


By now you probably have found that there are a lot of benefits when it comes to staying hydrated and drinking enough water. But we all know that too much of something is never good so can you drink too much water?

Yes, this is called over-hydration. But you need to be drinking water all day in ridiculous amounts to achieve this with a healthy body.

When you have liver disease, kidney problems or CHF you are at a higher risk and should always contact your doctor when you feel like something is off!

Don’t forget to share and let me know your thoughts in the comments!