The research is clear: Staying hydrated is one of the healthiest habits you can adopt. Here are all the ways your body—and brain—get better when you drinking more water


1.You'll have more energy

The cells throughout your body need water to function.

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.”


2.Your memory will improve

Your brain is hugely dependent on fluid to work properly. All those synapses and neurons need liquid to fire properly. According to research published in the Journal of Clinical Nutrition, one of the most reliable predictors of decline in memory and mental performance is dehydration. And yet,“We see the rate of dehydration increase in the summer and autumn, when temperatures are higher and perspiration is more pronounced.”


3.Your focus will increase

Ever feel like you have no control over your attention span? Your mind just wanders no matter how hard you try to focus on the task at hand? Drink a big glass of water and watch what happens: According to research published in the journal Nutrients, mild dehydration interferes with brain processing and breaks down the ability to focus. Just like sleep, maintaining a healthy diet, and making time to sweat it out in your favorite workout class or log miles on your nearby running path, water is one of the most essential needs of your body. In fact, since we're made up of so much water, it makes sense why we would constantly need it to replenish, cleanse, and feed our system.


4.You'll be stronger and faster

Ever feel sore during a workout, even though you didn't exercise the day before? Those aches and pains, as well as the difficulty you experience when trying to lift a heavier weight or push through that extra mile, can be due to dehydration and not your lack of strength. Research suggests that even a 2 percent drop in hydration can cause significant losses in strength and motivation while increasing feelings of fatigue. When we take in the right amount of water for our bodies, our muscles become more relaxed.


5.You'll slim down by eliminating mindless snacking

Ever find yourself eyeing the ice cream in your fridge late at night or taking a sampling of your kid's Goldfish, even though you know better? Instead of thinking you have hunger pains, reconsider that you're simply thirsty.  more often than not, people mistake hunger for thirst, and that if you downed some water instead of those junk foods, you would feel just as full. “Proper hydration can serve as an appetite suppressant and help with weight loss or weight management”


6.Your digestion becomes reliable

Though there's no magical number of times you should move your bowels, it's definitely true that your bowel movements can offer real insight into your health. And if you struggle with consistency and often feel bloated or uncomfortable, you probably need to chug that water bottle ASAP. “People who drink enough water usually have regular bowel movements. Hard bowel movements or constipation can be a sign that you aren't getting enough water.”


7.Your skin is more radiant

Ever go for a spa treatment—like a massage or facial—and your therapist makes a point to remind you to drink some water instead of the champagne you're eyeing? That's because skin can benefit greatly from hydration, and, for some, hydrating can clear up your skin or make it look younger. “Our skin, the largest organ in our bodies, relies on water to produce new cells and give us that glow," “Our skin also needs water do its job of regulating the body's temperature.” No question: According to research, our skin contains 30 percent water which adds to plumpness and elasticity (in other words, vibrancy). Surprisingly, though, it is possible you're drinking too much water, too—watch out for the signs you're over-hydrating.


8.You'll need fewer calories

Drinking water before—and during—meal fills you up faster, displacing the desire and need for additional calories. “Drinking water before and during a meal can decrease appetite and assist in weight loss,” he notes. Choosing foods with a high water content will also help. Many fruits and vegetables have a high water content, so they can provide additional ounces of water without you having to drink anything. Recommends watermelon, cucumber, tomatoes, grapes, and cherries.


9.You'll be in a better mood

Even dropping 1-2 percent below optimal hydration can start wrecking your mood, according to research from the University of Connecticut. That's barely low enough to feel thirsty, and yet at that level of dehydration, the moods of the women in the study soured and they were more likely to experience headaches and fatigue. So drink up, says Dr. Navarro: If you get tired of drinking good old-fashioned H20, consider upping your hydration game by making your “brew” sparkling or flavored. Water with bubbles offers the same benefits of regular water, and added fruit can make the negative, tasteless sensation of water more interesting while still giving you the awesome benefits of getting a full eight glasses of water a day.