The health benefits of drinking water

Find out how much water you should be drinking every day. Plus, find out how food affects your mood, 5 top tips to boost your energy and the top 5 benefits of exercise.

What role does water play in the body?

Water is fundamental for many aspects of our health and well-being, these include:

• Regulating our body temperature
• Maintaining an optimal blood volume
• Keeping tissues of the eyes, nose, mouth and lungs lubricated
• Protecting organs in the body, including those of the nervous system such as the spinal cord and brain
• Lubricating and cushioning our joints
• Producing saliva and digestive fluids
• Dissolving minerals and nutrients to make them more accessible
• Carrying nutrients and oxygen to our cells
• Flushing out toxins and waste products via perspiration, bowel movements and urination

Nutritional profile of water

The exact nutritional composition of water will depend on its source. Mineral and spring water, which are typically derived from underground reservoirs and springs, may provide additional nutrients in the form of minerals like calcium and magnesium.

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What are the health benefits of drinking water?

1. Improves memory and mood

Research has shown that even mild dehydration may impair memory and mood in everyone from children to the elderly. Hydration impacts the brain, as well as the body, and research has shown that even mild dehydration may have a negative impact on moods as well as heighten anxiety.

A lack of water may also increase the risk of headache or migraine in sensitive individuals.

2. May aid weight maintenance

The brain can mistake thirst as a sugar craving. The next time you feel the need for something sweet, try a glass of water first.

Research has shown that having water before a meal may help fill you up and therefore promote weight loss by suppressing your appetite. This was also noted in a 2015 study in which diet drinks were swapped for water. The results showed water may lead to a greater reduction in weight and improved insulin resistance.

3. Supports exercise performance

There has been a lot of research into the effects of hydration or dehydration in athletes, and the results all pretty much conclude that dehydration not only affects sports performance but also physiological function too.

4. Prevents constipation

Water helps to ‘keep things moving’ in the digestive system, so staying hydrated may help prevent constipation in children, adults and the elderly. There is some evidence that fizzy water may be of particular benefit too.

5. Supports the health of the urinary system

Poor hydration may increase the risk, or recurrence of kidney stones, in some individuals. Studies have also shown that drinking adequate amounts of water may reduce the risk of bladder infections and urinary tract infections, including cystitis, in women.

Is tap water safe to drink?

Tap water in the UK is safe for everyone to drink, however, if you are preparing feed for a baby you should use unsoftened mains water.

Overall, how healthy is water?

Water is vital to our health and plays a key role in many of our body’s functions. The NHS recommends that the average adult consume 6-8 glasses or cups of hydrating fluid each day. These do not have to be only water – milk and low-sugar or sugar-free drinks, tea and coffee also count towards your hydration goals.

If you have concerns, speak to your GP or other healthcare provider.

Want more like this? Read on:

How to stay hydrated
What are electrolytes and how do I replenish them?
Top benefits of lemon water
The health benefits of coconut water

This article was last reviewed on 15 April 2024 by Kerry Torrens.

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.