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1. Aids in Weight Loss

Drinking plenty of water can help you loose weight, because water can increase satiety and boost your metabolic rate. Some evidence suggests that increasing water intake can promote weight loss by slightly increasing your metabolism, which can increase the number of calories you burn on a daily basis.

 A 2018 study in 50 overweight young women demonstrated that drinking an additional 16.9 ounces (500 mL) of water, 3 times per day, before meals, for 8 weeks, led to significant reductions in body weight and body fat compared with their pre-study measurements. 

Drinking water half an hour before meals is the most effective. It can make you feel more full so that you eat fewer calories. 

2. Maximizes Physical Performance 

If you don't stay hydrated, your physical performance can suffer. This is particularly important when participating in intense exercise or in high heat. 

Dehydration can have a noticeable effect if you loose as little as 2% of your body's water content. This can lead to altered body temperature, reduced motivation, and increased fatigue. It can also make exercise much more challenging, and draining, both mentally and physically. 

Optimal hydration has been proven to prevent this from happening, and it may even reduce oxidative stress that occurs during high intensity work-outs. When you consider muscle is made up of 80% water, this fact isn't very surprising. 

3. Significantly Effects Brain Function & Energy Levels  

Your brain is strongly influenced by your water consumption. Studies show that even mild dehydration, such as the loss of 1-3% of body weight, can impair many aspects of brain function. In a study in young women, researchers found that fluid loss of 1.4% after exercise impaired both mood and concentration. It also increased the frequency of headaches. Many members of this same research team conducted a similar study in young men. They found that fluid loss of 1.6% was detrimental to working memory and increased feelings of anxiety and fatigue. 

Mild dehydration (fluid loss of 1–3%) can impair energy levels, impair mood, and lead to major reductions in memory and brain performance.

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