7 Science-Based Health Benefits of Drinking Enough Water
By Joe Leech
The human body comprises around 60% water.
It's commonly recommended that you drink eight 8-ounce (237-mL) glasses of water per day (the 8×8 rule).
Although there's little science behind this specific rule, staying hydrated is important.
Here are 7 evidence-based health benefits of drinking plenty of water.
1. Helps Maximize Physical Performance
If you don't stay hydrated, your physical performance can suffer.
This is particularly important during intense exercise or high heat.
Dehydration can have a noticeable effect if you lose as little as 2% of your body's water content. However, it isn't uncommon for athletes to lose as much as 6–10% of their water weight via sweat.
This can lead to altered body temperature control, reduced motivation, and increased fatigue. It can also make exercise feel much more difficult, both physically and mentally.
Optimal hydration has been shown to prevent this from happening, and it may even reduce the oxidative stress that occurs during high intensity exercise. This isn't surprising when you consider that muscle is about 80% water.
If you exercise intensely and tend to sweat, staying hydrated can help you perform at your absolute best.
Losing as little as 2% of your body's water content can significantly impair your physical performance.
2. Significantly Affects Energy Levels and Brain Function
Your brain is strongly influenced by your hydration status.
Studies show that even mild dehydration, such as the loss of 1–3% of body weight, can impair many aspects of brain function.
In a study in young women, researchers found that fluid loss of 1.4% after exercise impaired both mood and concentration. It also increased the frequency of headaches.
A fluid loss of 1–3% equals about 1.5–4.5 pounds (0.5–2 kg) of body weight loss for a person weighing 150 pounds (68 kg). This can easily occur through normal daily activities, let alone during exercise or high heat.
Mild dehydration (fluid loss of 1–3%) can impair energy levels, impair mood, and lead to major reductions in memory and brain performance.
3. May Help Prevent and Treat Headaches
Dehydration can trigger headaches and migraine in some individuals.
Research has shown that a headache is one of the most common symptoms of dehydration. For example, a study in 393 people found that 40% of the participants experienced a headache as a result of dehydration.
What's more, some studies have shown that drinking water can help relieve headaches in those who experience frequent headaches.
A study in 102 men found that drinking an additional 50.7 ounces (1.5 liters) of water per day resulted in significant improvements on the Migraine-Specific Quality of Life scale, a scoring system for migraine symptoms.
However, not all studies agree, and researchers have concluded that because of the lack of high quality studies, more research is needed to confirm how increasing hydration may help improve headache symptoms and decrease headache frequency.
Drinking water may help reduce headaches and headache symptoms. However, more high quality research is needed to confirm this potential benefit.
4. May Help Relieve Constipation
Constipation is a common problem that's characterized by infrequent bowel movements and difficulty passing stool.
Increasing fluid intake is often recommended as a part of the treatment protocol, and there's some evidence to back this up.
Low water consumption appears to be a risk factor for constipation in both younger and older individuals.
Increasing hydration may help decrease constipation.
Mineral water may be a particularly beneficial beverage for those with constipation.
Drinking plenty of water may help prevent and relieve constipation, especially in people who generally don't drink enough water.
5. May Help Treat Kidney Stones
Urinary stones are painful clumps of mineral crystal that form in the urinary system.
The most common form is kidney stones, which form in the kidneys.
Higher fluid intake increases the volume of urine passing through the kidneys. This dilutes the concentration of minerals, so they're less likely to crystallize and form clumps.
Water may also help prevent the initial formation of stones, but studies are required to confirm this.
Increased water intake appears to decrease the risk of kidney stone formation.
6. Helps Prevent Hangovers
A hangover refers to the unpleasant symptoms experienced after drinking alcohol.
Alcohol is a diuretic, so it makes you lose more water than you take in. This can lead to dehydration.
Although dehydration isn't the main cause of hangovers, it can cause symptoms like thirst, fatigue, headache, and dry mouth.
Good ways to reduce hangovers are to drink a glass of water between drinks and have at least one big glass of water before going to bed.
Hangovers are partly caused by dehydration, and drinking water can help reduce some of the main symptoms of hangovers.
7. Can Aid Weight Loss
Drinking plenty of water can help you lose weight.
This is because water can increase satiety and boost your metabolic rate.
Some evidence suggests that increasing water intake can promote weight loss by slightly increasing your metabolism, which can increase the number of calories you burn on a daily basis.
A 2013 study in 50 young women with overweight demonstrated that drinking an additional 16.9 ounces (500 mL) of water 3 times per day before meals for 8 weeks led to significant reductions in body weight and body fat compared with their pre-study measurements.
The timing is important too. Drinking water half an hour before meals is the most effective. It can make you feel more full so that you eat fewer calories.
In one study, dieters who drank 16.9 ounces (0.5 liters) of water before meals lost 44% more weight over a period of 12 weeks than dieters who didn't drink water before meals.
The Bottom Line
Even mild dehydration can affect you mentally and physically.
Make sure that you get enough water each day, whether your personal goal is 64 ounces (1.9 liters) or a different amount. It's one of the best things you can do for your overall health.
- 9 Evidence-Based Health Benefits of Avocado Oil ›
- 7 Nutrient Deficiencies That Are Incredibly Common ›
EcoWatch Daily Newsletter
Coronavirus Shines Light on Zoos as Danger Zones for Deadly Disease Transmission Between Humans and Animals
By Marilyn Kroplick
The term "zoonotic disease" wasn't a hot topic of conversation before the novel coronavirus started spreading across the globe and upending lives. Now, people are discovering how devastating viruses that transfer from animals to humans can be. But the threat can go both ways — animals can also get sick from humans. There is no better time to reconsider the repercussions of keeping animals captive at zoos, for the sake of everyone's health.
- Can Your Pets Get and Transmit Coronavirus? - EcoWatch ›
- Jane Goodall: COVID-19 Is Result of Our Unhealthy Relationship ... ›
- North Carolina Pug Tests Positive for Coronavirus, Could Be First ... ›
<div id="14b13" class="rm-shortcode" data-rm-shortcode-id="3dabcc399c214226e768937f555a5ebc"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1289943962405318657" data-partner="rebelmouse"><div style="margin:1em 0">Tropical Storm #Isaias no longer expected to restrengthen into a hurricane. 🌀 The vertical wind shear shredder has… https://t.co/kqBsJOS3Tj</div> — Ryan Maue (@Ryan Maue)<a href="https://twitter.com/RyanMaue/statuses/1289943962405318657">1596381581.0</a></blockquote></div>
<div id="dea35" class="rm-shortcode" data-rm-shortcode-id="132c2812ba753aaaf415ad33fb7ff2c0"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1290213982947737600" data-partner="rebelmouse"><div style="margin:1em 0">Here are the 5 am EDT Monday, August 3 Key Messages for Tropical Storm #Isaias. For the full advisory on #Isaias, v… https://t.co/5MbSBJmEhI</div> — National Hurricane Center (@National Hurricane Center)<a href="https://twitter.com/NHC_Atlantic/statuses/1290213982947737600">1596445959.0</a></blockquote></div>
<div id="80487" class="rm-shortcode" data-rm-shortcode-id="dcd38a3bef604d3ff7ef47552482cbe4"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1290216672976986113" data-partner="rebelmouse"><div style="margin:1em 0">There is a moderate risk of flash flooding across portions of the eastern Carolinas and Mid-Atlantic states from… https://t.co/C5Ys46ZetX</div> — National Hurricane Center (@National Hurricane Center)<a href="https://twitter.com/NHC_Atlantic/statuses/1290216672976986113">1596446600.0</a></blockquote></div>
- Atlantic Faces Fifth 'Above-Normal' Hurricane Season in a Row ... ›
- Isaias Menaces Bahamas and Florida as 2020 Season's Second ... ›
- Mass-Market Electric Pickup Trucks and SUVs Are on the Way ... ›
- SUVs and Trucks Nullify Car Efficiency Gains - EcoWatch ›
By Kate Whiting
Bernice Dapaah calls bamboo "a miracle plant," because it grows so fast and absorbs carbon. But it can also work wonders for children's education and women's employment – as she's discovered.
These are the world's most bicycle-friendly cities. Statista<p>"The reason we use bamboo to manufacture bicycles is because it's found abundantly in Ghana and this is not a material we're going to import," says Dapaah, one of the World Economic Forum's Young Global Leaders.</p><p>"It's a new innovation. There were no existing bamboo bike builders in our country, so we were the first people trying to see how best we could utilize the abundant bamboo in Ghana."</p>
<span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="a335b5dffdd806bd6bb4debea90c2045"><iframe lazy-loadable="true" src="https://www.youtube.com/embed/dxsb9c4HMn0?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span>
Supporting Students<p>Besides encouraging Ghanaians to swap vehicles for affordable bikes, Ghana Bamboo Bikes Initiative is helping students save time on walking to school so they have more time to learn.</p><p>Each time they sell a bike, they donate a bike to a schoolchild in a rural community, who might otherwise have to walk for hours to get to school.</p><p>Dapaah knows how transformative a shorter journey to school can be to academic performance. She grew up living with her <a href="https://www.youtube.com/watch?v=sb3joGYmx9A&feature=emb_logo" target="_blank">grandpa, a forester in a rural part of the country</a>.</p><p>"We had to walk three and a half hours every day before I could go to school. He later bought me a bike, so I finished senior high and wanted to go to university."</p><p>The experience inspired her to launch Ghana Bamboo Bikes Initiative with two other students at college.</p><p>"When we started this initiative, I looked back and said, when I was young, I had to walk miles before I could get to school, and sometimes if I was late, I was punished.</p><p>"Why don't we donate bikes for students to encourage them to study and so they can have enough time to be on books."</p><p>To date, they have sold more than 3,000 road, mountain and children's bikes – and Dapaah says they plan to donate <a href="https://www.entrepreneur.com/video/350343" target="_blank">10,000 bikes to schoolchildren over five years</a>.</p>
Empowering Women<p>The enterprise is also providing local jobs. It teaches young people to build bikes, particularly women and those in rural communities, where jobs can be scarce. More than 50% of people they have trained are women.</p><p>Dapaah says they want to boost the number of people they employ to 250 over the next five years and they are looking to partner with NGOs to build a childcare facility so mothers can continue to work.</p>
Reducing Emissions<p>By promoting a cycling culture in Ghana, Dapaah says they're also committed to reducing emissions in the transport sector and contributing to the UN's Sustainable Development Goals.</p><p>"I love the idea of reusing bamboo to promote sustainable cycling. People want to go green, low-carbon, lean-energy efficient," she says.</p>
- 7 Non-Toxic Yoga Mats - EcoWatch ›
- Floating Bicyclist Sweeps Plastic From London Waterways - EcoWatch ›
Deforestation coupled with the rampant destruction of natural resources will soon have devastating effects on the future of society as we know it, according to two theoretical physicists who study complex systems and have concluded that greed has put us on a path to irreversible collapse within the next two to four decades, as VICE reported.
- Human Activity Is Making Forests Shorter and Younger, Study Finds ... ›
- Fighting Poverty Can Also Fight Deforestation, New Study Finds ... ›
- Coronavirus Pandemic Linked to Destruction of Wildlife and World's ... ›
- To Stop Amazon Deforestation, Brazilian Groups Take Bolsonaro to ... ›
By Kristen Pope
Melting and crumbling glaciers are largely responsible for rising sea levels, so learning more about how glaciers shrink is vital to those who hope to save coastal cities and preserve wildlife.
Groans, Creaks, Icebergs’ Calving Splashes<p>Oskar Glowacki already knew that melting glacial ice sounds like frying bacon. As ice bubbles burst, anyone nearby can hear crackling and popping, said Glowacki, a postdoctoral scholar at the Scripps Institution of Oceanography. Using hydrophones, he and other scientists now can make more nuanced measurements of how a changing climate sounds underwater, from the groans, creaks and splashes of a calving iceberg to the changes in whale songs as the ocean warms.</p><p>Glowacki recently used a pair of hydrophones to study the underwater world of glaciers, publishing his findings in <a href="https://www.the-cryosphere.net/14/1025/2020/" target="_blank">The Cryosphere</a>. He and co-author Grant B. Deane measured glacier retreat by <a href="https://yaleclimateconnections.org/2020/07/melting-glaciers-sound-like-frying-bacon/" target="_blank">recording the sounds of ice</a> – from small chunks to enormous slabs – falling off the glacier and splashing into the water.</p><p>During the summer of 2016, Glowacki's team placed two hydrophones near Hansbreen Glacier in Hornsund Fjord, Svalbard. For a month and a half, they recorded sounds, also using three time-lapse cameras to collect images – including the "drop height" (how far the ice fell into the water) – so they could compare photos to the recordings. The team created a formula to represent the relationship between the size of a piece of ice falling from a glacier and the sound it makes underwater, also accounting for the pieces of ice falling from varying heights. (Hear an example of the sound an iceberg makes while calving <a href="https://soundcloud.com/user-248456662/iceberg-calving-hansbreen-glacier" target="_blank">here</a>.)</p>
Unlocking Information About Antarctic Ice Shelf<p>Other researchers also are using hydrophones to learn more about crumbling glaciers. Bob Dziak, research oceanographer with the NOAA/Pacific Marine Environmental Laboratory <a href="https://www.pmel.noaa.gov/acoustics" target="_blank">acoustics research group</a>, captured a massive calving event of the Nansen Ice Shelf in Antarctica with a hydrophone. He published the results with colleagues in <a href="https://www.frontiersin.org/articles/10.3389/feart.2019.00183/full" target="_blank">Frontiers in Earth Science</a></p><p>On April 7, 2016, satellite images showed a massive calving event had occurred on the ice shelf. The paper described it as the "first large scale calving event in >30 years."</p><p>However, once Dziak and colleagues delved into the data from three hydrophones deployed 60 kilometers east of the ice shelf, they uncovered a series of "icequakes" from January to early March 2016. He and other researchers believe that much of the ice actually broke free in mid-January to February, but it remained in the same location until an April storm – which their paper described as the "largest low-pressure storm recorded in the previous seven months" – broke the ice free.</p><p>"We suspected that the icebergs broke apart but remained in place – kind of pinned in place – until a major storm with high winds passed through the area and, finally, it was that last push that pushed the icebergs out to sea," Dziak says.</p><p>He and his co-authors wrote that "fortuitous timing and proximity of the hydrophone deployment presented a rare opportunity to study cryogenic signals and ocean ambient sounds of a large-scale ice shelf calving and iceberg formation event."</p>
Listening to Songs of Humpback Whales<p><a href="https://www.mbari.org/" target="_blank">Monterey Bay Aquarium Research Institute</a> studies the ocean, including its acoustics. One of the institute's projects involves examining the soundscape of California's Monterey Bay, including sounds from animals, humans, weather, and geologic processes like earthquakes. The researchers once even recorded an under-sea landslide. They also focus on recording and analyzing the <a href="http://www.mbari.org/humpback-song/" target="_blank">songs of humpback whales</a>. Male humpback whales' songs can be over 15 minutes in length, and they can be repeated for long periods of time – even hours. Listening to these songs and analyzing them can provide unique insights into the lives of these complex animals.</p><p>"Any time we want to study marine mammals, sound gives us a window into their lives because they use sound for all of their essential life activities, really," says institute biological oceanographer John Ryan. "Communication, foraging, reproduction, navigation – depending on the species, of course."</p><p>Previously, scientists had thought singing occurred only during courtship and mating, but now they think whales may also use song while migrating and hunting. They know song has a crucial role in the whales' lives.</p><p>"There's a whole other dimension to humpback whale song," Ryan says. "It is a mode of cultural transmission in this species. They learn songs from each other. They share songs as a population, and when populations mix and mingle, they learn new ideas, they explore with their song, improvise, and it's a real essential part of their culture."</p>
By William S. Lynn, Arian Wallach and Francisco J. Santiago-Ávila
A number of conservationists claim cats are a zombie apocalypse for biodiversity that need to be removed from the outdoors by "any means necessary" – coded language for shooting, trapping and poisoning. Various media outlets have portrayed cats as murderous superpredators. Australia has even declared an official "war" against cats.
Faulty Scientific Reasoning<p>In our <a href="https://doi.org/10.1111/cobi.13527" target="_blank">most recent publication</a> in the journal Conservation Biology, we examine an error of reasoning that props up the moral panic over cats.</p><p>Scientists do not simply collect data and analyze the results. They also establish a logical argument to explain what they observe. Thus, the reasoning behind a factual claim is equally important to the observations used to make that claim. And it is this reasoning about cats where claims about their threat to global biodiversity founder. In our analysis, we found it happens because many scientists take specific, local studies and overgeneralize those findings to the world at large.</p><p>Even when specific studies are good overall, projecting the combined "results" onto the world at large can cause unscientific overgeneralizations, particularly when <a href="https://doi.org/10.1016/j.tree.2015.01.003" target="_blank">ecological context is ignored</a>. It is akin to pulling a quote out of context and then assuming you understand its meaning.</p>
Ways Forward<p>So how might citizens and scientists chart a way forward to a more nuanced understanding of cat ecology and conservation?</p><p>First, those examining this issue on all sides can acknowledge that both the well-being of cats and the survival of threatened species are legitimate concerns.</p><p>Second, cats, like any other predator, affect their ecological communities. Whether that impact is good or bad is a complex value judgment, not a scientific fact.</p><p>Third, there is a need for a more rigorous approach to the study of cats. Such an approach must be mindful of the importance of ecological context and avoid the pitfalls of faulty reasoning. It also means resisting <a href="https://doi.org/10.1111/cobi.13126" target="_blank">the siren call of a silver (lethal) bullet</a>.</p>
- Small Wild Cats Face Big Threats Including Lack of Conservation ... ›
- Cats Wreak Havoc on Native Wildlife, but We've Found One ... ›