We've all heard the age-old advice: drink more water!
But beyond quenching our thirst, what other health perks does upping our H₂O intake offer?
A recent systematic review delved into this very question, analyzing 18 randomized clinical trials to uncover what else lies behind the hydration hype.1
Most of the studies compared habitual water intake to the addition of 1-2 extra cups of water with every meal.
Weight Loss: Water as Your Workout Buddy
Imagine shedding extra pounds by simply sipping more water - well, sort of.
The most notable positive health effect of some of the studies included in this review found that increasing daily water consumption led to greater weight loss. One study found up to 100% more than control groups!
While this doesn't mean you should ditch the gym, it does suggest that water might play a supportive role in your weight loss journey.
Chugging a glass of water before and during meals can help make you feel fuller earlier, which results in you eating less than you normally would, which then helps with weight loss.
Kidney Stones: Flushing Out the Pain
Kidney stones are notorious for causing excruciating pain. The good news? One study in the review highlighted that higher water intake resulted in 15 fewer kidney stone events per 100 participants over five years. Staying hydrated could be a simple yet effective strategy to keep these pesky stones at bay.
Migraines and UTIs: Potential Relief on Tap
While the evidence isn't as strong, individual studies hinted at benefits of increased water intake for migraine prevention and reducing urinary tract infections (UTIs). Although these findings didn't reach statistical significance, upping water intake wasn’t found to hurt either.
Diabetes and Blood Pressure: A Drop in the Bucket?
Single studies also explored water's impact on diabetes control and low blood pressure (hypotension). Again, while these results weren't statistically significant, they suggest that hydration might influence various health aspects, warranting more research.
Quality Over Quantity: The Research Rundown
It's essential to note that the number of studies and their quality were limited. Out of 18 trials, 10 reported positive outcomes, while 8 found no significant effects. And the most common downside? Having to go to the bathroom a bit more often than desired. This variability underscores the need for more well-designed studies to truly understand water's health benefits.
AKA we need more studies on this topic.
Bottom Line: Drink Up, but Stay Tuned
While chugging extra water isn't a cure-all, staying adequately hydrated is a low-cost, low-risk habit that might offer various health perks.
You might want to watch just how much you drink, though, as no one wants to be stuck finding a bathroom every hour or having to wake up in the middle of the night just to go pee.
You’ll also want to see what works for you and any condition(s) you may have. Always talk to your doctor or other specialist when it comes to changing your diet as they’ll be able to recommend what’s best for you.
As research continues to flow in, we'll better grasp just how much our daily water intake influences our well-being.
If you already eat a generally well-rounded diet that includes mainly whole-foods, then you’re probably getting a lot of liquids (i.e. water) from these foods.
But hey, seeing as though most people don’t drink enough water, sipping on an extra glass a day probably won’t hurt.
So, here's to raising a glass (of water) to your health!
Final Thoughts
Our goal at Delta Kinesiology is to help women reach their health and fitness goals, whether it be online, in the gym, or in-house! We specialise in conditions and injuries that women are more likely to experience, and we tailor the sessions using evidence-based principles and methods to help you reach your goals. Whether that be going about your day pain-free, building muscle, improving stamina, or feeling better about yourself, we are here to help.
Check out some of the ways we can help below!
References
Hakam, N., Guzman Fuentes, J. L., Nabavizadeh, B., Sudhakar, A., Li, K. D., Nicholas, C., Lui, J., Tahir, P., Jones, C. P., Bent, S., & Breyer, B. N. (2024). Outcomes in Randomized Clinical Trials Testing Changes in Daily Water Intake: A Systematic Review. JAMA network open, 7(11), e2447621. https://doi.org/10.1001/jamanetworkopen.2024.47621
Comments