Drinking 3 liters of water per day: pros and cons (2024)

Drinking too much or too little water can have negative health consequences. You may have a water requirement of more or less than 3 liters depending on personal factors such as activity level and gender.

It's no secret that water is essential for your health.

In fact, water makes up 45-75% of your body weight and plays a key role in heart health, weight management, physical performance and brain function (1).

Studies show that increased water intake can provide many health benefits (2).

But the amount of water you need is a controversial topic – and drinking too much can harm your health.

This article examines the pros and cons of drinking 3 liters of water per day.

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Staying well hydrated is incredibly important, as water is necessary for a number of body processes and is central to almost every aspect of health and wellness.

This fluid particularly helps regulate body temperature, transport nutrients,maintain brain functionand improving physical performance (3).

Not getting enough water can be harmful and may cause side effects such as nausea, fatigue,constipation, headache and dizziness (4).

Therefore, drinking 3 liters of water per day can help you meet your hydration needs and support better health.

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Drinking enough water is important for many aspects of health, including body temperature, nutrient transport and brain function.

Increasing your water intake can helpweight loss.

Drinking water just before meals can be particularly helpful as it can promote feelings of fullness and reduce appetite.

A study of 24 people found that drinking 500 ml of water before breakfast reduced the number of calories consumed by 13% (5).

Similarly, a small 12-week study found that drinking 500ml of water before each meal as part of a low-calorie diet increased weight loss by 44% compared to a control group (6).

Drinking water can also be done temporarilystimulate your metabolism, which can increase the number of calories you burn throughout the day.

In a small study of 16 people, drinking 500 ml of water temporarily increased metabolism by 24% over 1 hour, which may aid weight loss (7).

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Water can make you feel full and temporarily increase your metabolism, which can promote weight loss.

Some research suggests that drinking more water may helpkeep your skin supple and smooth.

For example, a month-long study of 49 people found that increasing water intake by 2 liters (67 ounces) per day improved skin hydration, especially in those who typically drink less than 3.2 liters (108 ounces) of water per day. day drunk (8).

Another study in 40older adultslinked higher fluid intake to increased skin hydration and a higher pH value of the skin surface (9).

Skin pH plays an integral role in maintaining the skin barrier, which can influence the risk of certain skin conditions (10).

Additionally, a review of six studies found that increased water intake reduced dryness and roughness, increased skin elasticity, and improved hydration (11).

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

Drinking more water can also provide several other benefits, including:

• Increased regularity.Several studies link low water intake to a higher risk of constipation. As such, drinking more water can promote bowel movements (12).
• Prevention of kidney stones.A review of nine studies linked higher fluid intake to lower riskKidney stones(13).
• Relief from headaches.Research shows that drinking more water can do thatrelieve headachescaused by dehydration or fluid loss (14,15).
• Improving mood.According to one study, increasing water intake can improve both brain function and mood, especially in children and older adults (16).
• Improved athleticism.Although dehydration can decrease exercise performance, replacing fluids after physical activity can increase endurance and reduce exercise-induced DNA damage (17).

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Drinking 3 liters of water per day can help with bowel regularity, prevent kidney stones, relieve headaches, improve mood and improve physical performance.

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

Currently, there are no official recommendations to drink just plain water. The amount you need is based on several factors, such as age, gender, and activity level (18).

However, there are recommendations for total water intake, including the water consumed by everyonefood and drink, such as plain water, fruits and vegetables.

A total daily intake of approximately 2.7 liters (91 ounces) for women and 3.7 liters (125 ounces) for men can meet the needs of most adults (19).

Depending on the other foods and drinks you consume, you may not need to drink 3 liters of water per day to meet your fluid needs.

Simply listening to your body and drinking when you're thirsty is one of the best ways to ensure you stay hydrated. In fact, most people can meet their daily needs by drinking water when they feel thirsty (19).

Especially some individuals, such asathletesand craftsmen may need more than 3 liters of water per day (20).

Drinking too much water can be dangerous

Remember that excessive water intake can be dangerous.

Drinking too much can disrupt your body's electrolyte balance, leading to hyponatremia, or low electrolyte levelssodiumin your blood (21).

Symptoms of hyponatremia include weakness, confusion,nausea, vomiting and – in severe cases – even death (22).

Although your kidneys can excrete up to 20-28 liters (4.5-6 gallons) of water per day, they can only process 800-1,000 ml (27-34 ounces) of water per hour (23).

For this reason, it is important to spread your water intake throughout the day, rather than drinking it all at once. Additionally, make sure you listen to your body and adjust your water intake accordingly if you feel uncomfortable.

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Water needs vary depending on many factors. Because drinking too much water can disrupt your body's electrolyte balance and lead to hyponatremia, 3 liters (100 ounces) may be too much for some people.

Increasing your water intake can provide many benefitshealth benefits, especially for weight loss and skin health.

Although drinking 3 liters (100 ounces) daily can help you meet your needs, it is not necessary for everyone. Drinking too much water can even be dangerous.

To make sure you arestay hydrated, drink when you are thirsty and always listen to your body.