Is drinking 3 liters of water a day really good for your health? Let’s find out.
Water is an important component of the human body, accounting for 45-75% of body weight and playing a key role in the functioning of various organs, including the heart, weight control, muscle function, and brain function. Many studies have found that drinking enough water can help promote good health in many ways.
However, the right amount of water for each person’s body needs is different, and drinking too much water can also have negative effects on health. This article will delve into the benefits and disadvantages of drinking 3 liters of water per day.
Take care of your overall health
Getting enough hydration is very important because water is a key component of the เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา body and plays a key role in many bodily processes, including maintaining health and well-being. In particular, water helps regulate body temperature, transports nutrients, nourishes the brain, and improves exercise performance.
Not getting enough water can have adverse effects on your body, such as nausea, fatigue, constipation, headaches, and dizziness. So, drinking 3 liters of water a day can help you meet your body’s hydration needs and promote better health.
Support overall health
Maintaining your body’s water balance is extremely important, as your body requires water for various processes and is essential to almost every aspect of your health and well-being. In particular, water helps regulate body temperature, transports nutrients, maintains brain function, and improves physical performance.
Not getting enough water can be dangerous and can cause side effects such as nausea, fatigue, constipation, headaches, and dizziness. So, drinking 3 liters (100 ounces) of water a day may help you get enough water to support better health.
May help increase weight loss
Increasing your water intake may help with weight loss. Drinking a small amount of water before a meal can be particularly helpful, as it can help increase feelings of fullness and reduce cravings.
One study in 24 people found that drinking 17 ounces (500 ml) of water before breakfast reduced calorie intake by 13%. Similarly, a smaller 12-week study found that drinking 17 ounces (500 ml) of water before each meal, along with a low-calorie diet, increased weight loss by 44%, compared to a control group.
Drinking water may also temporarily increase your metabolic rate, which can increase the number of calories you burn throughout the day. In a small study of 16 people, drinking 17 ounces (500 ml) of water temporarily increased your metabolic rate by 24% over an hour, which may aid in weight loss.
May help improve skin health
Some research suggests that drinking more water may help keep your skin hydrated and smooth. For example, a one-month study in 49 people found that increasing their water intake to 2 liters (67 ounces) a day improved skin hydration, especially in those who drank less than 3.2 liters (108 ounces) a day.
Another study in 40 older adults found that increasing water intake was associated with increased skin hydration and skin pH. Skin pH plays a key role in maintaining the skin barrier, which may affect the risk of certain skin problems (10). Additionally, a review of six studies found that increasing water intake reduced dryness and roughness, improved skin elasticity, and improved hydration.
Other benefits
Drinking more water may have many other benefits, including:
- Increase bowel regularity: Several studies have linked low water intake to a higher risk of constipation, so drinking more water may help stimulate bowel movements.
- Prevent Kidney Stones: Review of Nine Studies Links Higher Water Intake to Lower Risk of Kidney Stones
- Relieve headaches: Research suggests that drinking more water can relieve headaches caused by dehydration or loss of fluids.
- Improves mood: According to one review of research, increasing your water intake may help both brain function and mood, especially in children and older adults.
- Enhance athletic performance: While dehydration can reduce exercise performance, rehydration after exercise can increase endurance and reduce exercise-induced DNA damage.