Drinking water is very important for many bodily processes. These include transporting nutrients into cells, regulating body temperature, and lubricating joints. If a person replaces their usual morning drink with water, they can experience several health benefits associated with increased water intake. This article examines these benefits and the scientific evidence that exists for each.
1. To lose weight
Some people believe that drinking water in the morning can help with weight loss. For example, a 2019 study found that higher fluid intake was associated with better body composition in young adults. Before major meals, including breakfast An older study from 2010 found that middle-aged and older adults lost more weight when they drank 500 milliliters (ml) of water before each meal for 12 weeks.
The researchers attributed this weight loss in part to a reduction in energy intake from meals in the participants who drank water. This means they consumed less food than people who did not drink water before meals.
Thermogenesis is the production of heat. When a person drinks cold water, thermogenesis occurs to heat the water entering the body, which burns calories. An older study from 2013 tracked the water intake of 50 women whose BMI was between 25 and 29.9, along with a nutritious diet. She found that their body weight decreased after they increased their water intake to 500 ml three times a day for 8 weeks. Participants drank water before breakfast, lunch and dinner. The researchers attributed the weight loss to water-induced thermogenesis.
2. For mental performance
According to a 2016 study, water can affect cognition and mental performance, and even a little dehydration can have negative effects on cognition.
A 2019 review looked at the effect of hydration on cognitive performance. She found that there was a trend toward improved mental performance in hydrated study participants. However, the researchers noted that the results were not statistically significant. Additionally, study participants drank water throughout the day. This may suggest that hydration during the day may be essential for better mental performance rather than just drinking water in the morning.
Another 2019 study of male college students found that dehydration had a negative effect on short-term memory and attention. Short-term memory and attention improved once participants rehydrated. So if a person wants to increase their mental performance, specifically in the morning, drinking water can help.
3. Boost your mood
Drinking water can also have a positive effect on mood. A 2014 study found that people who usually drink little water felt better when they increased their water intake. The same research found that when people who usually drank large volumes of water reduced their water intake, they experienced greater thirst, decreased satisfaction, and decreased calmness and positive emotions. A 2019 study also found that dehydration negatively affects mood, while rehydration improves mood and fatigue symptoms.
With this in mind, one may wish to drink water throughout the day to have lasting positive effects on their mood.
4. For the skin
Some people believe that increased fluid intake can improve the appearance and health of the skin. Peeling contains about 30% water, which helps the skin stay plump, improves its elasticity and resistance. An older study from 2015 found that increased water intake could have a positive effect on skin physiology, appearing more hydrated, especially in participants who typically drank less water. A 2018 review found that increased water intake can improve hydration of the skin’s outer layer. However, the researchers noted that it is unclear whether this would benefit older people.
However, even sufficient hydration of the skin may not be enough to prevent wrinkles or compensate for the influence of the sun, genetics or the environment.
So drinking water throughout the day can help a person hydrate their skin, but they may not notice significant changes in their appearance.
5. For other bodily functions
Adequate water intake is also important for many bodily functions.
– Kidneys: Drinking water can help the kidneys remove waste water from the body.
– Urinary tract: increased fluid intake can prevent urolithiasis, which occurs when stones are present in the urinary tract.
– Cardiovascular system: people need sufficient fluid intake for the proper functioning of the cardiovascular system. Dehydration and insufficient fluid intake negatively affected blood pressure regulation and vascular function.
– Joints and bones: Water is part of the lubricating fluid around the joints, which can help relieve joint pain.
Amenta, M., et al. (2015). Qualitative and nutritional aspects of lemons grown on the slopes of Mount Etna: The first step towards a protected designation of origin or protected geographical indication of the brand “Limone dell’Etna” [Abstract].
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