We all know we’re supposed to be drinking water – to survive, yes, but also for a myriad of health benefits. What are they? Well… that’s a good question, actually, and one that a new study set out to answer by conducting a systematic review of 18 clinical trials. Stanley cups at the ready, lads. The results are really quite interesting.

We know that water is an integral thing for life, but sometimes the stuff that seems obvious doesn’t always get the same under-the-microscope attention as more elusive subjects. It seems that’s the way it went with water, as until now there wasn’t much in the way of a clear review of what the benefits of upping our intake are.

“Several public recommendations exist regarding the amount of daily water intake,” wrote the authors of the new study, “yet the supporting evidence is not clear, and benefits of increasing water consumption are not well-established.”

So, let’s establish them, shall we?

Is drinking lots of water good for you?

The researchers screened 1,464 records and dug out 18 eligible studies, which represents 1 percent of those screened. These clinical trials dove into a range of possible health benefits and populations, with the key themes including weight loss, fasting blood glucose level, headaches, migraines, urinary tract infections (UTIs), and kidney stones.

The key areas where upping water intake did appear to make a difference were in achieving greater weight loss, and reducing the risk of kidney stones – two outcomes that were shown in multiple studies and passed the threshold for statistical significance. There were also single studies that pointed to possible benefits of water consumption in reducing migraines and UTI risk, as well as getting better control of diabetes and hypotension, but these did not reach statistical significance.

Can you drink too much water?

Obvious questions like “is drinking water good for us?” are worth asking because if we get the answer twisted, it can lead to overcorrection. Like they say, you can have too much of a good thing, and that includes water. In fact, overconsumption can lead to a potentially deadly condition known as water intoxication.

If you drink too much water, to the point that it exceeds the amount your kidneys are getting rid of, it can trigger an electrolyte imbalance. Chugging H₂0 is a rare cause of hyponatremia (in which you have too little sodium in your blood), but it can happen, which begs the question...

How much water should we be drinking?

You’ve likely heard stats like eight glasses of water a day, but the truth is there’s no one drink size that suits all. According to Harvard Health, for most people, you’re looking at around four to six cups, but how effective that is depends on what you’re drinking, and where your health is at in general.

One easy way to monitor your water intake is, and stay with us here, to get a good look at your urine. The color of urine is a good indicator of how hydrated you are, with dark colors meaning you might be dried out, while clearer urine typically indicates you’re well hydrated. 

Not sure where you sit? Fortunately, the folks at NSW Health have a handy urine color chart you can refer to. Plus, it makes for a very 70s colorway to paint your bathroom if you need a reminder.

The paper is published in the journal JAMA Network Open.

The content of this article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of qualified health providers with questions you may have regarding medical conditions.