10 Surprising Ways Staying Hydrated Changes Your Body

While some health changes, like building muscle or improving skin texture with healthier fats, may take weeks or even months to notice, drinking enough water can show results in just minutes.

"You may start feeling the effects almost immediately after drinking water," says Mary Stewart, R.D., L.D., founder of Cultivate Nutrition in Dallas. "In fact, one study found that participants burned more calories just 24 minutes after hydrating."

But hydration doesn't just impact calorie burning. Discover some other unexpected benefits your body gains from drinking enough water daily, and find expert tips to help you increase your intake with ease.

The Amazing Benefits of Staying Well-Hydrated

"Proper hydration plays a crucial role in boosting your health and well-being, as it's vital for every function in the body," says Laura Burak, R.D., owner of Laura Burak Nutrition in Roslyn, N.Y.

But how exactly do we define 'adequate' hydration?

The common recommendation is the '8 by 8' rule," explains Dr. Irvin Sulapas, M.D., a primary care sports medicine physician at Baylor College of Medicine in Houston. This means drinking eight 8-ounce glasses of water a day.

"This totals nearly two liters of water, but the National Academies of Sciences, Engineering, and Medicine suggest men should aim for 3.7 liters and women 2.7 liters of fluids daily, factoring in water from food and other drinks," says Sulapas.

A simple trick is to divide your body weight in pounds by two, then drink that many ounces of water, advises Burak. (For example, if you weigh 180 pounds, aim for 90 ounces of water daily.)

Drinking this amount of water can lead to a variety of benefits, as confirmed by Sulapas, Burak, and Stewart. The key signs that you're staying properly hydrated include:

1. You'll urinate more frequently.
2. Your appetite may decrease, and you could even shed a few pounds.
3. Digestive discomfort, such as heartburn, may be reduced.
4. Your bowel movements could become smoother and more regular.
5. Your teeth and gums will become stronger and more resilient.
6. Your skin will feel softer, more hydrated, and glowing.
7. You'll likely feel more energetic overall.
8. Clearer, brighter skin might become more noticeable.
9. Focusing may come more easily.
10. Your workouts may improve in strength and endurance.

Pro Tips from Experts for Drinking More Water

These hydration benefits sound amazing, right? Yet, according to the U.S. Centers for Disease Control and Prevention (CDC), nearly 80% of American adults are still drinking fewer than eight glasses of water a day. Additionally, 7% of adults report drinking little to no plain water on most days.

"Like any new habit, don't expect to jump from zero to full hydration overnight. Take it slow, gradually increasing your intake, and soon enough, drinking water will feel like second nature," advises Burak. "The more consistent you are, the easier it becomes."

Here are five expert tips to help you develop strong hydration habits:

1. Get yourself a 32-ounce (or larger) water bottle with a built-in straw to make sipping throughout the day easier. We recommend insulated bottles, but any type works. Make it a goal to fill and empty your bottle — by drinking, of course — at least twice a day.
2. Fill your water bottle the night before and keep it somewhere visible, so you won't forget to grab it in the morning. Think: beside your bed, near your toothbrush, or next to your coffee machine.
3. "Habit stack" by pairing your water intake with other routines. For instance, drink two 8-ounce glasses or half of that 32-ounce bottle before having your first coffee or after brushing your teeth in the morning.
4. Drink at least one 8-ounce glass of water with each meal and every 15 minutes during exercise.
5. If plain water doesn't excite you, add some flavor with fruits, vegetables, herbs, or even teas.