How much water should you drink? This was one of the first things I Googled to help me lose weight.


It seems every other search result that came up had a different answer. From the NHS only recommending 1.2 litres a day just to stay hydrated to health coaches such as Liz Josefsberg recommending a gallon. You read that right a Gallon!! That’s almost 4 litres!!

Everyone knows we should be drinking water to stay hydrated but with such a wide range of information, it’s hard to know how much we should actually be drinking.

Drinking Water

Benefits Of Drinking Water

I also wasn’t aware of all the other health benefits that come with drinking water. I was just looking to replace my fizzy drink habit with the healthiest option but now I can see there are so many reasons to be drinking more water.


Everyone knows hydration is important to the body but not everyone knows why. Hydration is needed as every single cell in your body needs water to operate properly. When you are fully hydrated your body can then benefit from all the other bonuses that come from drinking water.

Improves Exercise Preformance

During exercise your body sweats which makes your body lose water. Rehydrating helps with blood circulation and helps to regulate your body’s temperature. This can lead to prolonged endurance. Your muscles also need water to help them contract during exercise and repair afterwards.

Lubricates Joints

Dehydration can reduce the shock absorption of joints and spinal disks which contain cartilage. Cartilage is made up of about 80% water so it is vital to stay hydrated to prevent or reduce joint pain.

Weight Loss

Water is great for losing weight and with zero calories why wouldn’t you drink it. Most of the time when you feel hungry you’re actually dehydrated and drinking water will suppress your appetite and prevent overeating. This leads to less food consumption and fewer calories consumed. It also aids in digestion and removes by-products of fat.

Water also increases your metabolism and is another reason to drink it before a meal. Drinking just 500ml before a meal can increase your metabolism by 30% in 30-40 minutes.

Improves Energy Levels And Brain Function

The brain just as much as any other organ needs water to function properly. Being hydrated increases your concentration, cognitive performance and improved memory.

Dehydration can result in an increase of tension, anxiety and fatigue.

Helps Prevent Hangovers

Drinking alcohol causes the body to lose more water tha usual by making you wee more. This makes you dehydrated the morning after and partly the cause of a hangover.

Drinking a glass of water with or between each alcoholic drink will greatly reduce the effects of a hangover. Or, if you don’t drink water the night before, you can drink it first thing in the morning to get rid of or reduce your headache and dry mouth.

Flushes Out Toxins

Being hydrated helps rid the body of toxins through sweat and urinating. This, in turn, reduces the risks of kidney stones and urinary tract infections.

Improves Your Skin

Water moisturises your skin which keeps it looking healthy, reduces ageing, prevents dry skin and can also help with sunburn.

When you’re dehydrated water is taken from your skin into the bloodstream to stop it getting too thick to it is vital to stay hydrated for a good complexion

Boosts Immune System

Water helps boost the immune system in many ways. As well as flushing toxins water oxygenates your blood and helps to produce lymph. Lymph helps to circulate white blood cells and nutrients all around the body as well as other immune cells that help to fight disease.

Helps Prevent Headaches

Headaches are a common side effect of dehydration. Drinking water can reduce or even prevent headaches occurring.

Improves Kidney Function

Water is essential for your kidneys to function properly. Water breaks down minerals to be used around the body and prevent kidney stones.

Dehydration can lead to kidney disease and even more severe cases can lead to kidney failure.

So…. How Much Water Should You Drink

So, now you know of the benefits of drinking water you need to know how much water to drink. Unfortunately, there is no one agreed-upon amount. Looking at all the different answers available the very minimum you should drink is 1.2 litres but it is very unlikely you will see any of the benefits from above.

I aim for 2 litres a day and it looks to be working for me, my energy levels are better and I believe it has contributed to my weight loss.

If you are like me and want to increase your water intake why not give it a kick start with the 30day water challenge.

High Quality H2O

30 Day Water Challenge

The 30-day water challenge appeals to me because I am aiming to drink more water long term and this should get me in the right habit for after the 30 days has finished. Now having learned about the other benefits of water I am planning to do the 30day water challenge.

What Is The 30 Day Water Challenge?

The 30day water challenge is exactly what it sounds like. You drink water for 30 days and there are only two rules:

  • Drink 1 gallon or 3.7litres of water every day for 30 days
  • Do not drink any sweetened drinks or alcohol

What does the challenge do?

The 30-day water challenge is being used to give the body a health kick and get the above benefits from water in a short amount of time. There are a lot of results online from people who have done the challenge that have seen these benefits, however, it may not always be the case such as with Kris Rile.

How Much Water Do You Drink?

Let me know how much you drink and if this has given you any of the benefits above. Have you done the 30day water challenge? Let me know what affects this had on you.

This Post Has 2 Comments

  1. Val

    I usually aim to drink 100 oz. a day. I suffer from an autoimmune condition, anxiety, and adrenal fatigue and I notice that when I drink 100 oz. that helps to keep flair ups from happening and it helps mentally too.

    1. Luke

      Thanks for sharing Val, I’m glad you found a way to help.

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