9+ Benefits of Drinking Water: from weight loss to younger looking skin

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Are you looking to shed some pounds and have heard about the benefits of drinking water for weight loss?

Indeed drinking enough water can help with weight loss and management. What’s even better, staying hydrated has many more benefits like boosting your skin health and increasing brainpower. 

Keep reading to find out why you would be in the right for calling water your best free health and beauty supplement

What are the benefits of drinking water

Why bother drinking water?

What are the benefits of drinking water

Here are some important facts. We’ve all commonly heard that 60% of our body is made up of water. That obviously makes it really important to consume enough of it.

Water plays a key role in several body systems including digestion, circulation, excretion, absorption etc. It all helps in maintaining healthy normal body conditions.

Water is routinely eliminated from the body in the forms of urination, bowel movements and perspiration in order to maintain hydration, blood pressure and body temperature.

Water is key to the basic functioning of every cell, tissue and organ in our body and hence our survival depends on it heavily. It is directly responsible for:

  • Elimination of wastes from our body
  • Regulating our body temperature
  • Protecting sensitive tissues
  • Cushioning and lubricating joints
Benefits of drinking water for skin, hair and weightloss

What happens if you don’t drink enough water?

Benefits of drinking water for skin, hair and weightloss

The lowering of water in your body below the required levels is called dehydration, which can immediately affect the normal functioning of the body. Even being dehydrated by 2% can affect your mood, reduce your motor and cognitive skills, affect your memory and make you feel weak.

Other symptoms may include headaches, dry lips, dull skin, dizziness, constipation, feeling sick to your stomach and dark yellow pee.

Hence, to avoid dehydration it is very important to drink enough water. That brings us to the most important question – How much water do we need to consume in a day?


How much water should you drink in a day?


The answer to the question is subjective and not as simple as you may think.

Generally, men require around 4 liters of water in a day while women require around 3 liters of water in a day. About 20% of this amount is absorbed from food.

But the actual requirement of water for a particular person depends on the age, sex, weight, activity level, current season and the general climate of the place you live in.

An accurate way to find the specific fluid requirement of your body is to multiply your body weight by 2/3 and then add 12 ounces of water for every half hour of exercise, considering your activity level. Women who are pregnant or breastfeeding might also require additional fluids to stay hydrated, irrespective of their activity levels.


Here are the benefits of drinking water:



You might ask how drinking water can help you lose weight?

One of the benefits of drinking water is that it acts as an appetite suppressant, helping in dieting.

Not only staying hydrated improves your metabolism but it also helps remove fat by-products from the body. Also, consuming water instead of sugar-based beverages or alcohol can also aid in managing weight. This is why we recommend drinking plain water, whenever possible. To help you get into this, we have even created a 21-Day Drink Only Water Challenge that will help you get rid of all sugary drinks, alcohol, caffeine and finally feel the benefits of drinking water for weight loss.


There are tons of beauty benefits of drinking water.

  • GLOWING SKIN benefits of drinking water

Adequate water keeps your skin plump and healthy. Since water constitutes such a huge part of our body, dehydration has negative consequences on your skin, causing it to be dry, flaky and more prone to wrinkling. It goes without saying that you do not want to look like a withered raisin.  

Drinking water keeps your skin supple and moisturized while also reducing dark spots and breakouts.

  • ANTI-AGING benefits of drinking water

Dehydration can physically show on your skin and enhance the appearance of wrinkles, dark circles, prominent pores and fine lines. Higher hydration levels keep your skin elastic and dense, hence retaining a healthy youthful look.

So before you invest in a hundred-dollar facial cream, don’t forget to make the best of nature’s most effective beauty serum – water.

  • HAIR benefits of drinking water

Your hair gets just as thirsty as any other part of you. Since water is key to detoxification and cell growth, when there isn’t enough water, your body begins conservation of water to save for the functioning of vital systems. That deprives extended parts like your hair to be deprived and starved of hydration. This, in the long run, leads to breakage, hair loss and thinning of hair.

On the other hand, drinking plenty of water can make your mane dense and shiny and maintain desired keratin levels.

Hence, drinking lots of water is one of the most natural ways of ensuring great hair health.

  • NAIL benefits of drinking water

Nails are pretty similar to your hair in their need for an adequate supply of water. Plentiful consumption of water helps keep your nails healthy and naturally glossy as it produces a layer of alpha keratin on the nails which gives them a natural sheen and makes them appealing.

It also enhances the structural integrity of your nails and promotes their growth making them stronger and longer at the same time.

Also, drinking more water can be one of the best natural remedies for people who experience painful cuticle peeling.


Dehydration can directly cause muscle cramps. Keeping yourself well hydrated maintains the lubrication in your muscles and joints, making you more flexible and reducing your chances of sprains or soreness after a workout.


Since our brain consists of more than 70% of water, drinking water has a profound effect on brain power.

While dehydration severely impairs brain function, consumption of adequate water helps you concentrate, think and stay alert.


Proper water consumption directly strengthens your immune system. Water helps in the transportation of oxygen to different organs of the body through blood. It ensures the proper functioning of all parts while also flushes out toxins through sweat and urination.


Water consumption is a very important part of the body’s natural detoxifying process. It flushes out harmful toxins and wastes from the body in the forms of urination and perspiration.

By flushing out toxins from your kidneys and bladder, it is preventing urinary tract infections, kidney stones and bladder cancer.


Water forms a very important part of the digestive process. It primarily constitutes saliva and mucus which helps keep our mouth clean, mouth and nose moist and prevent damage from friction.

It also helps in breaking down of food, absorption of nutrients by the body and prevents constipation. Even more benefits of drinking water for weight loss! 


Excessive consumption of alcohol causes dehydration, leading to an unforgiving hangover the next morning. Yep, we’ve all then been there.

Hence, next time you go out for drinks, drink a glass of water for every alcoholic beverage you consume. In case you forget and have a splitting headache the next day, try proactively drinking lots of water to dampen out the hangover. It will help both your headache and your mood.


Speaking of headaches, we all know exactly how difficult they can be to get rid of. Headaches can be of many types and can be triggered by many causes and in our busy lives. It has almost become an instinct to reach for painkillers every time for a quick fix.

However, these drugs come with their own set of side effects if taken over a long period of time. So, the next time you feel that tightening sensation in your head, consider more natural alternatives like water.  

Whether you have chronic tension headaches, cluster headaches, hormonal headaches, sinus headaches, or migraine, drinking ample water can not only help prevent them to a great extent but also ease your headache ,if you already have one, by reducing dehydration and fatigue.

Importance of staying hydrated

How to drink more water?

Importance of staying hydrated

Now that you know that drinking more water comes with a lot of advantages, let’s have a look at some smart ways to increase your water consumption.

  • Soak the slices of fresh fruits, veggies or herbs of your choice in a pitcher of water for a few hours to infuse exciting flavors. Water infused with antioxidant foods helps in better detoxification;
  • Drink water after every bathroom break and before every meal;
  • Keep a marked bottle or gallon jug on your desk, by your bed and on the kitchen counter for constant reminders;
  • Invest in a high-tech water bottle that would constantly remind you to drink more water;
  • Use an app to keep track of your water consumption;
  • Carry a bottle of water whenever you go out;
  • Consume healthy drinks like herbal and iced teas.

If you want to challenge yourself to drink more water and reduce your overall caffeine and alcohol consumption, you should jump on the 21-Day Drink only Water challenge where for 21 days you will be challenged to drink only water and no other beverages.

A lot of people who have finished it have not only lost weight but noticeably improved their skin, mood, energy levels and performance and while it might be a bit drastic at first, it’s definitely worth a try!

Will you accept the challenge?


and get:

benefits of drinking water for weight loss

Can you drink too much water?

benefits of drinking water for skin

Yes, it is a thing. However, it is also important to consider that, even though rare, it is possible to drink too much water.

Overhydration, like dehydration, can also have detrimental effects on the body as it reduces sodium levels in the blood leading to hyponatremia which can be fatal.

Our kidneys can excrete up to 7 gallons (28 liters) of fluid a day, but not more than 27-33 ounces (0.8-1.0 liters) per hour. Hence, if you consume more than that you might develop water intoxication. It could disrupt your brain function and even be life-threatening in severe cases. Dehydration symptoms range from mild confusion to seizures.

It is important to remember that drinking more than 1 liter of water per hour on average might be harmful for your body.

Why you should drink more water and benefits of drinking water

So, Will you give water a try?

Why you should drink more water and benefits of drinking water

Think of it – water is free (in most of the countries) or costs very little compared to other beverages, vitamins, supplements and beauty products you might need if you don’t drink enough of it. 

So… your best bet would be to simply drink more. You can experience not only the benefits of drinking more water for weight loss but also improve your general health and beauty.

Go ahead and challenge yourself by adding one additional glass of water in the morning, once you come home and before you go to sleep. As you get used to it, challenge yourself with replacing your daily soda with water or afternoon coffee with cold lemon water! 

I bet, your body and skin will thank you for this.

So, have you taken a glass of water already? If not, go ahead and get yourself a big glass of delicious and refreshing water. 

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Dovile Sinke

Dovile Sinke

Dovile is interested in all things related to health, fitness and nutrition. She's a hard-core fitness freak - you can either meet her doing some sorts of intense HIIT training, walking in the park or unwinding with a cup of vegan cappuccino after a relaxing yoga class. Dovile is a founder of 21 Day Hero, responsible for the content and running the entire show.

*Co-written with Jessica Smith.

Jessica is an avid reader who enjoys getting lost in the world of books. Holding on to her passion for fitness, she believes that a healthy diet is key to healthy living.

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