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Water is essential to life, and yet many people don’t drink nearly enough of it daily. While soda, juice, and other sugary drinks may be appealing, they aren’t at all healthy and can result in serious health problems like diabetes, high blood pressure, and heart disease. If you want to stay in good health and prevent diseases, drink plenty of water each day; here are the amazing benefits of drinking water.

1) Hydrates our body

Our body is about 60% water, and we need to replenish it regularly. Staying hydrated helps keep our body’s systems functioning properly and can improve our overall health. It also keeps us energized. And drinking a glass or two of water before meals can help with weight loss because it will fill you up faster so you eat less. A cool trick is to put a slice of lemon in your water as it helps with digestion and gives it a great flavor!

2) Promotes clear skin

When you drink water, it’s absorbed by your body and enters your bloodstream. You can think of it as a filter that helps cleanse your blood and get rid of toxins. If you consume eight glasses each day, it will keep your skin hydrated and help regulate oil production. It also prevents stress on your kidneys and liver, which otherwise would have to work harder to filter out all those impurities in other liquids. If you maintain healthy levels of water in your body, you have clearer skin but you’ll also look more vibrant overall.

3) Increases weight loss

Studies have shown that when you’re in a calorie deficit, drinking more water can help boost your rate of weight loss. One study in The Journal of Clinical Endocrinology & Metabolism found that drinking about 17 ounces of water increased metabolic rate by 30 percent in healthy men and women. Water helps increase satiety. If you’re aiming to shed pounds, start drinking at least eight 8-ounce glasses a day.

4) Flushes out toxins

Our body’s tissues are made up mostly of water, so you need to stay hydrated to flush out harmful toxins our cells are using up. This is why water is a key component in most detox diets. Some research suggests that as you continue to drink more water, it will help minimize cravings for salt and carbs. Drinking water improves cognitive function and keeps skin looking fresh and young. If you feel less excited about drinking plain water feel free to add some other ingredients like cucumber slices or lemon.

6) Keeps you from overeating

Have you ever had a glass or two of water before sitting down to eat? Research suggests that consuming water before a meal can help you eat less and weight loss. Studies on animals have shown that giving them access to water before meals reduces overall calorie intake. Studies on humans have found that those who drink water during their meals consume 75 percent fewer calories than those who don’t. You’ll also feel fuller faster. You won’t be as tempted by high-calorie foods when eating with friends, according to research from Penn State University. Drink up. Your body needs H2O! Stay hydrated, stay healthy, and fit!

7) Maintains energy levels throughout the day

Water plays a big role in helping you stay energized throughout your day. When dehydrated, your body will naturally suffer from headaches and fatigue as it tries to replenish fluids. If you’re feeling tired, drink some water—you might just feel more awake and alert after doing so. Staying hydrated can help maintain proper blood pressure levels throughout your body, which can reduce potential headaches or migraines caused by low blood pressure.

8) May help relieve constipation

Although it can be difficult to determine exactly what causes constipation, drinking more water may help. Consuming an extra 1.5 liters (6 cups) per day is associated with a 14 percent decrease in constipation severity and frequency, according to a 2015 study published in Clinical Gastroenterology and Hepatology. More water helps prevent dehydration as well as reduce bloating, allowing for easier bowel movements. If you still have trouble, try adding fiber-rich foods like whole grains or raw fruits and vegetables to your diet.

9) Treat kidney stones

Drinking water can help prevent kidney stones. That’s right, instead of causing them, staying well-hydrated may protect you from developing painful kidney stones in your lifetime. So, how does it work? It’s believed that sufficient hydration lowers urine concentration and prevents calcium oxalate and other minerals from combining in ways that cause pain, infection, and blockage.

10) Regulates body temperature

When we get thirsty, our bodies use an intricate signaling system to tell us what our cells need. Our hypothalamus signals a hormone that tells our kidneys to release more water (in urine). Water and sodium are also lost through sweat during exercise, which is why you should replace them immediately after exercising. This helps to regulate body temperature by keeping it cool during times of intense activity.

11) Productivity

There’s a reason that water is so closely tied to workplace productivity. When your body doesn’t have enough water in it, it sends signals to your brain that it is in trouble. By drinking sufficient amounts of water, most people will see an improvement in energy levels as well as concentration and memory retention.

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