Benefits of Drinking Water

The Magic of H2O

We’ve all heard it. “Water is good for you! You need to drink more water. You’re probably just dehydrated. ”

Between Tv, health magazines, doctors, family, and my water-obsessed fiance, I hear that all the time. What’s the big deal?! Let me enjoy my extra-sugary pink drink!

Wanting to make a massive change in my dieting habits, I knew my water intake was going to have to increase dramatically, and my pink drink has got to go.

To motivate myself to drink more than my usual five or fewer cups a day, I did some research on the benefits of drinking water. Below are some cool things that I found.

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Benefits of Drinking Water


Prevents Cramps and Sprains

This piece of information I related with. During exercise, I almost always get cramps. This would frustrate me because I am always sure that I stretch and warm-up before a workout. According to, drinking more water keeps joints lubricated and muscles more elastic, so pain is less likely. I’m saying, “YES!” to no more cramps!


Maintains Regularity

Keeping your body hydrated can aid in digestion. This is because water is essential to digest your food and also prevents constipation.


Helps Maximize Physical Performance

A fluid loss of just 2% of body weight can noticeably decrease performance (1). While a loss of 5% or more of body weight can reduce performance by up to 30% (2).


Weight Loss

I am positive that every diet out there raves about staying hydrated.  In one study, dieters who drank half of a liter of water before meals lost 44% more weight over 12 weeks (3).


Not sure where to start? Check out our articles on how to lose weight and how to count macros.


Makes you Happier 

Mild dehydration has been shown to impact the mood of healthy young women (4).


Click here to find out how exercise can impact your mental health.


It delivers more oxygen throughout the body

Blood is composed of about 90% water. Blood carries oxygen to the muscles, tissues, and cells. This means that if you are dehydrated, the intensity of your workouts will go down.


Drinking water can get rid of headaches

When I was in the military, it seemed like every single problem we had, health-wise, was due to dehydration.  I learned that most headaches were due to not drinking enough water.  This is what researchers found in a study looking into the effects of mild dehydration in the cognitive function of young, healthy females (4).



It’s free! Many places offer water options for free, and you can always filter sink water or refill a water bottle.  So save yourself some coin and skip the pop and the extra grande fancy pretty drink.

Signs of dehydration:

  • One of the first signs of dehydration is if your urine is dark
  • If you are feeling dizzy, confused, or lightheaded
  • Dry lips, mouth, and skin
  • If you are feeling physically and mentally fatigued
  • Reduced exercise performance
  • Elevated body temperature, heart rate, and rate of perceived exertion (RPE)
    • RPE is used to measure exercise intensity. It’s a scale from one to ten in which a person expresses how easy or taxing the activity they are performing is.

 How much water should we drink?

Well, this depends on the person, luckily we have a quick formula to figure it out.
  1. Convert your weight from pounds to kilograms.
  2. Divide your weight in kg by 25
    • ie: 100 kg ÷ 25 = 4 liters a day 
    • 4 liters is 1.06 gallons per day
    • 4 x .264 =1.056
  3. add 100 milliliters per every 100 calories burned through exercise.
We have been hiking A LOT since we moved to Colorado, and that meant we needed a new water bottle to prevent us from dying from dehydration lol.
Delwin found this water bottle on Amazon, and we couldn’t be happier. We recommend it!
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There are tons and tons more benefits to drinking water, but these are the top 8 that stuck out to me. I did find my motivation to stay hydrated, did you?