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A recent study has shed light on the effectiveness of the well-known advice to drink more water for better health, after reviewing evidence from previous studies. The research, published by New Atlas and cited by JAMA Network Open, examined whether increasing water consumption leads to improved overall health.
The Importance of Water for the Human Body
Water makes up about 60% of the human body’s weight and plays a crucial role in vital functions, such as regulating body temperature, removing waste, protecting the brain and spinal cord as a shock absorber, as well as producing saliva and lubricating joints. While hydration advice often focuses on preventing dehydration, this study, conducted by researchers from the University of California, explored the broader effects of increased water intake on general health.
How Much Water Is Needed?
Regarding recommended water intake, Dr. Benjamin Breyer, Chair of Urology at the University of California, points out that recommendations vary by age and gender. According to the National Academy of Medicine, men aged 19 to 30 should drink about 13 cups of fluids daily (around 3 liters), while women in the same age group should consume approximately 9 cups (2.1 liters).
Drinking Water and Weight Loss
Three studies involving adults with obesity found that drinking 1.5 liters of water daily before meals, over a period of 12 weeks to one year, had a positive effect on weight loss compared to control groups. However, another study showed minimal impact on weight change, suggesting that results may vary depending on individual factors.
The Effect of Water on Blood Sugar Levels
A study on individuals with Type 2 diabetes revealed that drinking water before meals significantly reduced fasting blood sugar levels. In contrast, another study showed that drinking water at different times throughout the day did not result in significant changes to blood sugar levels.
Can Water Help Relieve Headaches?
The effect of increasing water intake by 1.5 liters per day was evaluated in patients with frequent headaches. Some studies observed a notable improvement in the patient's quality of life, although the results were not entirely consistent.
Positive and Potential Effects of Water
Research agrees that drinking more water can help prevent kidney stones and contribute to weight loss. While some individual studies suggest benefits for headache prevention and diabetes management, these results were inconclusive.
The Risk of Dehydration and the Importance of Balance
While studies emphasize the importance of preventing dehydration, which can negatively affect health, researchers stress that drinking larger amounts of water may not be suitable for everyone. People who suffer from frequent urination may benefit from reducing their water intake. Ultimately, the key is to maintain a balanced water intake tailored to individual bodily needs.