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"Drink 8 glasses of water a day" is one of the well-known wisdom, but no one seems to know why 8 is a magic number. "Eight cups a day" is like "finishing your broccoli". We have heard such advice from our parents since we were young, but in most cases it is still ignored.

But there are good reasons to listen: According to the Institute of Medicine (IOM), 70-75% of an adult’s body weight comes from water. Therefore, it is obvious that water is important for a healthy body.

But why 8 ounces 8 times a day? What is the effect of so much water? Knowing the details may encourage you to eat and drink.

First, according to a report by the International Organization for Migration, 64 ounces (the total of the recommendations) are somewhat arbitrary. This is an approximation based on national data, which shows the average daily water consumption of women and men who seem to be well-hydrated. In the end, the 8 glasses recommendation reflects a very general guideline because it is easy to remember.

"The need for water varies from person to person," said nutritionist Dr. Lisa R. Young, Ph.D. RDN, professor of nutrition at New York University, and author of "Finally Full, Finally Thin". "Various factors affect how much water you need every day, including your activity level, environment, season, diet, gender, personal health (diabetics need more water), and even medications."

Dr. Young advises her clients to count their glasses and also monitor their bodies, not just for thirsty, for clues that they are not drinking enough water. Knowing the function of your body when you are hydrated can help you recognize when the water tank is running low. So what happens when you drink "enough" water? Read on to learn what the experts and science say, and learn more about water news, don’t miss ways to make sure your water is safe to drink.

The water you drink provides moisture to your skin and regulates your body temperature. According to a report in the International Journal of Sports Medicine, as sweat evaporates, your body will cool down, which improves your ability to withstand heat stress.

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When you become competitive, drinking water throughout the day can pay off. When your body absorbs 64 ounces of fluid, it functions better. Adequate water supply to every part of your body, including your muscles, will contract in the best way, which is exactly what is required for rocket-powered serve in tennis or for top performance in almost any sport. In contrast, when water is insufficient, the greedy blood vessels absorb water from the muscles to protect blood circulation. When this happens, sports and athletic performance will be affected. Even losing just 2% of your body weight in sweat can cause a significant decline in physical and mental performance. According to Dr. Asker Jeukendrup and Dr. Michael Gleeson, a biochemist in their work on human dynamics, "Sports Nutrition", losing 5% or more of your body weight through sweating during physical activity may reduce the ability of your muscles to work About 30%.

"One of the best indicators of whether you have drunk enough water is the color of your urine," says nutritionist Young. "Ideally, it should be light yellow rather than bright yellow."

Also, check how your progress is #2. Regularity is a sign of good hydration and good health. "If you are prone to constipation, this may also indicate that you may still need to drink more water," Yang said.

Water (we include tea, coffee, juice, and other liquids, but not alcohol) can make your brain do amazing things. IOM points out that 75% of the gray matter of the brain is made up of water, so keeping enough water will ensure that it does not shrink like raisins (we are kidding). But please check: dehydration can affect cognitive function. A study of Chinese medical students who did not drink water for 36 hours found that participants scored very low on cognitive ability and short-term memory tests. After they drank 10 glasses of water for an hour, retesting showed that their scores had improved. More importantly, the emotional test scores that measure energy, self-esteem, and attention drop during dehydration and return to normal after drinking water. According to doctors, in addition to water, you can also improve your brain function through these 11 healthy foods that make you smarter.

If you have frequent headaches or migraines, ensuring that you are well hydrated may relieve your symptoms. This is what happened in a trial involving headache patients published in the medical journal Family Practice in 2012. Approximately 100 patients were randomly assigned to a control group receiving decompression recommendations and an intervention group receiving decompression recommendations, similarly, but also instructed to increase the daily water intake by 1.5 liters, or about 6.5 cups. Both groups recorded headache diaries for 4 weeks and completed the quality of life assessment for migraine. The results showed that 47% of patients in the extra drinking group reported headache improvement on a 10-point scale of 6 or higher, compared with 25% in the control group.

According to a report in Circulation Magazine, if you suffer from hypotension, called hypotension, which is common among older people, making sure you drink at least 8 glasses of 8 ounces of water a day may help raise your blood pressure to a healthier s level.

When you drink a lot of water, you will naturally produce a lot of urine. This is good for your kidneys. The fluid in the urine will dilute minerals and salts, otherwise these minerals and salts may crystallize into hard deposits in the kidneys, which will be very painful when discharged. According to the Mayo Clinic, the easiest way to avoid kidney stones is to drink plenty of fluids throughout the day, especially water, which indicates that summer is the prime time to consume a lot of fluids to avoid stones.

Usually, when we think we are hungry, it is thirsty that really sends us to the refrigerator. Therefore, keeping a glass of ice water on hand all day can effectively reduce cravings and hunger. The water fills your belly, makes it swell and sends a "I'm full" signal to your brain. It has been shown that drinking water strategically before a meal can reduce the number of calories consumed in a meal. All of this means that drinking water throughout the day is an effective way to lose weight. In a 12-week study conducted by the Department of Human Nutrition, Food, and Exercise at Virginia Tech, researchers monitored two groups of dieters. One group drank two glasses of water before each meal for three meals a day, while the other group drank no extra water while following the same low-calorie diet. The results showed that the calories consumed by water drinkers were reduced by 75 to 90 calories per meal, which resulted in more weight loss at the end of the study. Those who drank water on a diet lost an average of 15.5 pounds, while those who did not drink lost an average of about 11 pounds. "People should drink more water and less high-calorie beverages with high sugar content," said Brenda Davy, an associate professor in the School of Agriculture and Life Sciences at Virginia Tech and senior author of the study. "This is a simple way to promote weight management."

Jump here to learn more about how much water you need to drink in order to lose weight.

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