The human body is made up of 60% water. This essential fluid ensures several vital functions: regulation of body temperature, elimination of waste, protection of the brain and spinal cord, production of saliva and lubrication of joints. To avoid dehydration and maintain the body’s balance, Health Insurance recommends drinking 1 to 1.5 liters of water per day.
But does drinking more water than necessary have additional benefits? Researchers at the University of California, San Francisco (UCSF) sought to verify this.
Published in the journal JAMA Network Open, this study reviewed previous studies to analyze whether increasing water consumption could really improve our health. “For such a simple, everyday gesture, the evidence was unclear and the benefits were not well established. So we wanted to take a closer look,” explains in a press release Benjamin Breyer, MD, chair of the UCSF Department of Urology and lead author of the study.
We lose more weight
Researchers analyzed four studies investigating the impact of increasing water consumption on weight loss. Three of them, carried out on overweight or obese adults, showed that drinking 1.5 liters of water per day before meals over a period of 12 weeks to one year promoted 44% to 100% greater weight loss compared to the control groups. On the other hand, a study carried out on adolescents did not find a significant effect.
It lowers blood sugar
The impact on blood sugar levels was evaluated in two studies. One study, conducted on 40 type 2 diabetics, showed that increased consumption of water before meals over eight weeks significantly reduced fasting blood sugar levels.
However, the researchers could not determine whether this effect was related to blood dilution or reduced food intake. In contrast, another study reported a slight increase in fasting blood sugar following increased water consumption.
No real effect on headaches
Two studies explored the effect of drinking 1.5 liters of extra water per day on headaches. The first, involving 102 adults, observed an improvement in migraine-specific quality of life score and a reduction in days with moderate headache, although the results were not statistically significant.
The second study, conducted on a small sample, showed no notable effect.
Fewer urinary infection episodes
In a study of 140 premenopausal women prone to urinary tract infections and usually drinking less than 1.5 liters of water per day, an increase in water consumption significantly reduced the number of infection episodes over a period of time. year. Another study of underhydrated women, however, found no change in the presence of pathogenic bacteria.
Finally, a 25% reduction in fluid intake in adults suffering from overactive bladder helped reduce the frequency and urgency of nocturnal urination.
Less recurrence of kidney stones
Drinking more water is often recommended to prevent kidney stones. A study of healthy adults found that drinking an extra 2 liters of water per day reduced the risk of stone formation. Another research carried out on 221 patients who had already suffered from stones found that increasing water consumption halved the risk of a recurrence over a five-year period.
“The amount of rigorous research has been limited, but in some areas there has been a statistically significant advantage,” concludes Dr. Breyer. “We know that dehydration is harmful, especially in people with a history of kidney stones or urinary tract infections. On the other hand, a person who often has to urinate could benefit from reduced water consumption. There is no one-size-fits-all approach to water consumption. »
Source : Outcomes in Randomized Clinical Trials Testing Changes in Daily Water IntakeA Systematic ReviewJama network, November 2024
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