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

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

However, the lot of water you require is a subject of controversy — and drinking too lot can harm your health.

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


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Staying well hydrated is very important, together water is required for a range of bodily procedures and main to virtually every facet of health and also wellness.

In particular, this fluid helps manage body temperature, deliver nutrients, maintain brain function, and enhance physical performance (3).

Not getting enough water can be detrimental, potentially bring about side effects like nausea, fatigue, constipation, headaches, and dizziness (4).

Therefore, drinking 3 liters (100 ounces) that water every day may help you satisfy your hydration requirements to support better health.

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


May boost weight loss

Increasing her water entry may assist weight loss.

Drinking water just before meals can be particularly useful, together it can promote feel of fullness and reduce appetite.

One research in 24 human being found the drinking 500 ml (17 ounces) of water before breakfast decreased the number of calories consumed by 13% (5).

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

Drinking water may also temporarily boost your metabolism, which can increase the number of calories you burn transparent the day.

In a tiny study in 16 people, drinking 500 ml (17 ounces) that water temporarily enhanced metabolism through 24% over 1 hour, i beg your pardon may assist weight loss (7).

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Water may aid you feeling full and also temporarily rise your metabolism, which may bolster weight loss.


May enhance skin health

Some research argues that drinking much more water can assist keep her skin supple and also smooth.

For example, a month-long research in 49 civilization determined that increasing water intake by 2 liters (67 ounces) every day improved skin hydration, specifically in those who typically drank under 3.2 liters (108 ounces) of water day-to-day (8).

Another examine in 40 older adult linked higher fluid intake to increased skin hydration and skin surface pH (9).

Skin pH plays an integral role in keeping your skin’s barrier, which deserve to influence your risk of details skin problems (10).

Additionally, a evaluation of six studies found that raised water intake lessened dryness and also roughness, boosted skin elasticity, and enhanced hydration (11).

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Drinking more water might promote healthy skin by enhancing hydration and also elasticity while reducing roughness and also dryness.


Other benefits

Drinking an ext water may offer several other benefits together well, including:

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Drinking 3 liters (100 ounces) of water per day may help bowel regularity, stop kidney stones, mitigate headaches, improve mood, and also strengthen physics performance.


May not be the right amount for everyone

While drinking an ext water may aid your health, 3 liters (100 ounces) may not be the right amount because that everyone.

Currently, no main recommendations exist because that the intake of plain water alone. The lot you need is based upon several factors, such as age, gender, and task level (18).

However, over there are referrals for full water intake, which includes water consumed v all foods and also beverages, such as level water, fruits, and also vegetables.

A total daily intake of roughly 2.7 liters (91 ounces) because that women and 3.7 liters (125 ounces) for males can accomplish most adults’ demands (19).

Depending on the various other foods and beverages friend consume, you might not should drink 3 liters (100 ounces) that water per day to meet your fluid requirements.

Simply listening to her body and drinking once you feeling thirsty is just one of the ideal ways to ensure that you’re remaining hydrated. In fact, most world can accomplish their everyday needs by drink water as soon as they’re thirsty (19).

Notably, part individuals, such together athletes and manual laborers, might need more than 3 liters (100 ounces) the water every day (20).

Drinking too lot water have the right to be dangerous

Keep in mental that extreme water intake deserve to be dangerous.

Drinking also much have the right to disrupt her body’s electrolyte balance, leading to hyponatremia, or short levels of salt in her blood (21).

Symptoms of hyponatremia incorporate weakness, confusion, nausea, vomiting, and — in severe instances — even fatality (22).

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

For this reason, it’s essential to spread out your water intake throughout the day rather than drink it all in a solitary sitting. Additionally, be certain to hear to your body and change your water intake appropriately if you’re emotion unwell.

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summary

Water requirements vary based upon numerous factors. Together drinking too lot water deserve to disrupt her body’s electrolyte balance and also lead to hyponatremia, 3 liters (100 ounces) might be too lot for some people.