In fact, water comprises 45–75% of your body weight and plays a an essential role in love health, load management, physical performance, and brain function (1).

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Studies show that upping your water intake may offer numerous health benefits (2).

However, the lot of water you need is a topic of controversy — and drinking too lot can damage your health.

This post examines the benefits and also downsides of drinking 3 liters (100 ounces) that water per day.


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Staying fine hydrated is extremely important, together water is required for a variety of bodily processes and central to practically every element of health and wellness.

In particular, this fluid helps control body temperature, transfer nutrients, maintain mind function, and also enhance physical power (3).

Not getting sufficient water deserve to be detrimental, potentially leading to side impacts like nausea, fatigue, constipation, headaches, and also dizziness (4).

Therefore, drinking 3 liters (100 ounces) the water every day may aid you satisfy your hydration demands to support better health.

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Drinking enough water is vital for many aspects of health, consisting of body temperature, nutrient transport, and mind function.


May rise weight loss

Increasing your water entry may help weight loss.

Drinking water just before meals deserve to be particularly useful, as it deserve to promote feeling of fullness and reduce appetite.

One research in 24 people found that drinking 500 ml (17 ounces) the water prior to breakfast lessened the number of calories spend by 13% (5).

Similarly, a small, 12-week study proved that drinking 500 ml (17 ounces) the water before each enjoy the meal as part of a low-calorie diet enhanced weight loss by 44%, contrasted with a manage group (6).

Drinking water may also temporarily an increase your metabolism, which have the right to increase the number of calories friend burn throughout the day.

In a small study in 16 people, drink 500 ml (17 ounces) the water temporarily increased metabolism through 24% over 1 hour, i m sorry may aid weight lose (7).

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Water may help you feeling full and temporarily increase your metabolism, which may bolster load loss.


May enhance skin health

Some research suggests that drinking much more water can assist keep your skin supple and smooth.

For example, a month-long examine in 49 world determined that enhancing water intake by 2 liters (67 ounces) per day boosted skin hydration, especially in those who frequently drank under 3.2 liters (108 ounces) that water day-to-day (8).

Another research in 40 older adult linked greater fluid entry to raised skin hydration and skin surface pH (9).

Skin pH plays an integral role in maintaining your skin’s barrier, which deserve to influence your danger of particular skin problems (10).

Additionally, a testimonial of six studies discovered that raised water intake reduced dryness and roughness, enhanced skin elasticity, and magnified hydration (11).

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Drinking much more water may promote healthy skin by increasing hydration and elasticity while reducing roughness and also dryness.


Other benefits

Drinking much more water may offer several other benefits as well, including:

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Drinking 3 liters (100 ounces) of water every day may aid bowel regularity, protect against kidney stones, mitigate headaches, boost mood, and also strengthen physics performance.


May no be the ideal amount for everyone

While drinking more water may aid your health, 3 liters (100 ounces) may not be the right amount for everyone.

Currently, no main recommendations exist because that the input of level water alone. The amount you need is based on several factors, such together age, gender, and activity level (18).

However, there are recommendations for full water intake, which includes water consumed through all foods and also beverages, such as plain water, fruits, and also vegetables.

A total daily intake of approximately 2.7 liters (91 ounces) because that women and 3.7 liters (125 ounces) for men can satisfy most adults’ requirements (19).

Depending ~ above the various other foods and also beverages friend consume, you may not must drink 3 liters (100 ounces) the water every day to meet your fluid requirements.

Simply listening to her body and drinking as soon as you feeling thirsty is just one of the best ways to ensure that you’re staying hydrated. In fact, most human being can accomplish their daily needs by drinking water as soon as they’re thirsty (19).

Notably, part individuals, such together athletes and also manual laborers, may need more than 3 liters (100 ounces) of water per day (20).

Drinking too much water can be dangerous

Keep in mental that too much water intake have the right to be dangerous.

Drinking too much have the right to disrupt your body’s electrolyte balance, leading to hyponatremia, or low levels of sodium in her blood (21).

Symptoms the hyponatremia incorporate weakness, confusion, nausea, vomiting, and — in severe situations — even death (22).

Although her kidneys have the right to excrete approximately 20–28 liters (4.5–6 gallons) the water per day, they have the right to only process 800–1,000 ml (27–34 ounces) the water every hour (23).

For this reason, it’s crucial to spread out your water intake transparent the day fairly than drink it every in a solitary sitting. Additionally, be sure to hear to her body and readjust your water intake appropriately if you’re feeling unwell.

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summary

Water requirements vary based on numerous factors. Together drinking too much water have the right to disrupt your body’s electrolyte balance and lead come hyponatremia, 3 liters (100 ounces) might be too lot for part people.