Our bodies are around 60% water, give or take. It is commonly recommended to drink eight 8-ounce glasses of water per day and staying hydrated is very important.

Here are a few health benefits to drinking water:

1. Water helps to maximize physical performance, staying hydrated is important especially during intense exercise or high heat. Becoming dehydrated can lead to altered body temperature control, reduced motivation, increased fatigue and make exercise feel much more difficult, both physically and mentally. Loosing as little as 2% of your bodies water content can significantly impair physical performance.

2.Hydration has a major effect on energy levels and brain function, studies show that even mild dehydration (1-3% of body weight) can impair many aspects of brain function. In a study of young women, fluid loss of 1.36% after exercise impaired both mood and concentration, and increased the frequency of headaches. https://www.ncbi.nlm.nih.gov/pubmed/22190027 Another similar study, this time in young men, showed that fluid loss of 1.59% was detrimental to working memory and increased feelings of anxiety and fatigue. https://www.ncbi.nlm.nih.gov/pubmed/21736786

3.Drinking water may help to prevent headaches, several studies have shown that water can relieve headaches in those who are dehydrated. https://www.ncbi.nlm.nih.gov/pubmed/14979888

4.Drinking more water may help relieve constipation, constipation is a common problem. Increasing fluid intake is often recommended as a part of the treatment protocol.

5.Drinking water may help treat kidney stones, urinary stones are painful clumps of mineral crystal that form in the urinary system. Higher fluid intake increases the volume of urine passing through the kidneys, which dilutes the concentration of minerals, so they are less likely to crystallize and form clumps.

6.Water can help prevent hangovers, alcohol is a diuretic so it makes you lose more water than you take in. This can lead to dehydration https://www.ncbi.nlm.nih.gov/pubmed/20497950 A good way to reduce hangovers is to drink a glass of water between drinks, and to have at least one big glass before going to bed.

7.Drinking more water can also help with weight loss, water can increase satiety and boost your metabolic rate. In a study, drinking half a liter (17 ounces) of water was shown to increase metabolism by 24-30% for up to 1.5 hours https://www.ncbi.nlm.nih.gov/pubmed/14671205 The timing is also important as well, and drinking water half an hour before meals is the most effective. In one study, dieters who drank half a liter of water before meals lost 44% more weight, over a period of 12 weeks https://www.ncbi.nlm.nih.gov/pubmed/19661958 It is actually best to drink water cold, because then the body will use additional energy (calories) to heat the water to body temperature.

Wanna spice up the flavor? Because sometimes water by itself can taste boring so i personally will take some sliced up lemons or limes and squeeze them into my water and it gives it more flavor, you can also use cucumber, oranges, strawberries, blueberries, anything to add some flavor!

Many of us think the flavored water are healthy as it may say “all natural” or “sugar free” but only to find out are just full of chemicals as most just dont see or realize. One popular ingredient in most all Sugar free and Diet products is Aspartame which can also be named Equal and NutraSweet. Here is a link with more info https://www.healthline.com/health/aspartame-side-effects#approvals