“Drink more water.”

Our doctor says it, our moms say it – we’re constantly reminded that we need to be properly hydrating.

But have you ever wondered what actually happens when you drink the recommended 8 glasses of water a day? We all know what it’s like to be thirsty, but not many of us are aware of how our bodies actually use water, or what happens when we’re missing it.

So, we dug into the research to bring you a checklist of five changes that you could see when feeding your body the proper amount of H20. So grab that water bottle, and read on.

1. Increased Physical Performance

This one should come as no surprise – when muscles don’t have water, they don’t work as well. Because muscles pull in water during contraction (you’ve likely felt the “pump”), inadequate hydration means they’ll stop working as well, as the limited water in your body is drawn back into the blood vessels to ensure circulation and proper blood pressure.

The result is less energy, less muscle growth, and even worse – muscle cramps. Wince if you know what we’re talking about.

2. Brain Gains

Physical performance boosts from water might not be surprising, but did you realize staying properly hydrated is also huge for mental performance?

It’s true. According to a study by the Human Performance Laboratory, even mild dehydration of around 1-3% of body weight was shown to hinder both cognitive performance and mood in both men and women. Think of it – our brains are roughly 73% water, and the balance of water is vital for helping the brain to transmit messages efficiently.

3. Control Calories

With every fad diet making rounds on the internet, people often overlook old fashioned water as one the best and easiest ways to regulate the waistline.

Water helps two-fold in losing weight: it has been shown to increase your metabolism up to 30% (therefore burning more calories while resting), and it is also an appetite cutter – filling your stomach, and causing you to eat an estimated 75 fewer calories per meal. That’s 8 pounds a year!

4. Keeps Your “System” Moving

You know what system we mean. And while we as adults forget to admit that everybody poops, it remains a very important part of natural functions.

Staying properly hydrated is one of the top ways to ensure regularity in your system, which in turn has a host of benefits, from decreased digestive problems to just reducing general discomfort.

5. Good Skin

How many times have you seen “moisturizer” on a label for skin cream? So it should come as no surprise that one of the biggest beauty tips for the largest organ in our bodies is to drink plenty of water.

You don’t need tons of fancy cosmetics to look great. H2O beats out all the other chemicals for keeping your skin elastic and soft, instead of wrinkled and flakey.

There you have it: some of the many benefits of water. And if you enjoy having your hydration infused with delicious fruit flavors (including in lightly caffeinated and carbonated varieties), then subscribe to hint! Their easy subscription service makes getting your 8 glasses of water easier than ever — not to mention you can save up to 20% when subscribing here.