November 29, 2024, 3:31 pm | Read time: 3 minutes
Our body needs sufficient drinking water to ensure important processes, such as kidney function and the regulation of body temperature and blood pressure. It can also prevent illnesses. A study has also identified other health benefits.
The rule of thumb is to drink 1.5 liters of water a day. However, this rule has a catch: it does not take into account a person’s weight. Instead, you should calculate your daily amount individually: It is recommended to drink 30 to 40 milliliters of water per kilogram of body weight. A person weighing 80 kilograms should, therefore, drink 2.4 to 3.2 liters of water a day. Drinking enough water – and even slightly increasing your daily water consumption – can have many health benefits, as a study shows.
Overview
Consolidation of previous studies
The researchers included all studies that dealt with the question of what effects daily water consumption can have.1 To do this, they searched the PubMed database for studies up to April 2023 using specific keywords, such as daily water intake, water consumption, urinary symptoms or headaches.
Two reviewers then independently screened the individual search results. Following a predetermined selection process, 18 suitable clinical studies were identified for the present study.
Progression of the various studies
The average sample size of the studies was 48 participants and ranged from 14 to 631 subjects. For the most part, people were asked to increase their daily water intake and maintain it over a certain period of time. The control groups, on the other hand, were asked to maintain their water consumption habits. The duration of the studies was between four and five years.
The studies addressed different points:
- Weight loss
- Fasting blood sugar
- Headaches
- Urinary tract infections
- Nephrolithiasis (kidney stones)
Increased water consumption particularly influenced weight loss and kidney stones
The researchers observed the greatest effect of increased daily water consumption on weight loss and the prevention of kidney stones.
Water consumption and weight loss
Three studies showed that participants who were overweight experienced significant weight loss when they drank 1.5 liters—approximately three glasses—of water before a meal.
Drinking behavior and kidney stones
Two further studies investigated the risk of kidney stones in connection with water consumption. Both studies showed that the risk could be significantly reduced by increasing daily water consumption by 2 liters.
Water intake and urinary tract infections
In people who were struggling with recurrent urinary tract infections, it was found that an increase in water intake of 1.5 liters led to a reduction in the risk of such diseases. The researchers suspect that flushing out the bacteria could play a role in this.
Further positive health effects
The analysis of further studies showed that drinking more water can also reduce or prevent headaches and have a positive effect on fasting blood sugar levels. Accordingly, increased water intake could also reduce the risk of diabetes.
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Classification of the study
“It turned out that the amount of in-depth research was limited, but in some specific areas, there was a statistically significant benefit,” explains Dr. Breyer in a press release.2 “To our knowledge, this is the first study to examine the benefits of water consumption for clinical outcomes in general.”
Despite its importance, the study has limitations. This is because combining different study models is prone to error. Furthermore, many studies had small sample sizes, which means that the results may not apply to the general population.
It’s also important to note that drinking water excessively or without control can lead to negative health consequences.