You’ll have more energy

The cells throughout your body need water to function. “Cells contain water and are surrounded by water,” says Ronald Navarro, MD, orthopedic and sports medicine surgeon at Kaiser Permanente South Bay Medical Center in Harbor City, California. “In dehydration, cell membranes become less permeable, hampering the flow of hormones and nutrients into the cell and preventing waste products that cause cell damage from flowing out.” When that’s happening, your energy is sapped and fatigue can take over, according to a review of hydration research published in the journal Nutrition Reviews.

How much water do you need to boost energy? Depending on who you ask, the exact amount varies. Dr. Navarro points to the most agreed-upon recommendation of six to eight 8-ounce glasses of water daily. He points out that this can vary, though. “Some adults may need more or less, depending on their overall health, including if they have certain illnesses, take specific medications, and more,” he explains. “It also depends on how much they exercise and the level of intensity, and how hot and dry the weather is.” If you’re interested to know how much water your body is hankering for, talk to your primary care doctor. (But also keep in mind that too much fluid can lead to hyponatremia, a potentially life-threatening condition. Here are some signs you’re drinking too much water.)

Here are some good things that can happen if you are consuming the right amount of fluids and avoiding dehydration.