Women should consume about 91 oz. (2.7 liters) of water a day and men should consume about 125 oz. (3.7 liters), from beverages as well as food. Daily water intake is affected by activity level, weight, age, and environmental factors.
1. Drinking water can help boost your energy
Keeping hydrated can have a significant impact on a person’s energy. Even mild dehydration can compromise our energy levels. Having more daily energy will help motivate you to exercise and also reduce the need to consume unnecessary calories.
2. Drinking water before a meal can help to reduce appetite
Several studies have shown that drinking water before eating a meal can help to reduce appetite in middle age and older individuals. One of the studies revealed that drinking water before each meal over a 12-week period increased the loss of body weight by 4.4 lbs (2 kg). Another study showed a 44% greater weight loss in individuals who drank water prior to each meal in comparison to those who didn’t drink water.
3. Drinking water helps build muscle
Dehydration can decrease muscle strength and slow down muscular response. It’s essential to stay hydrated in order to build muscle. Adequate amounts of water in the muscle cells allow the muscles to grow after exercise. The more muscle you have, the more calories you burn!
4. Water helps to boost metabolism and burn calories
Drinking water is one of the easiest ways to help boost your metabolism. Several studies have shown that drinking more water can help burn calories.
Overweight women who increased water intake to over 1 liter (34 oz) per day for 12-months, without any changes to diet or physical activity, lost an extra 2 kg (4.4 lbs) of weight. 
5. Water helps to protect your joints
Dehydration can compromise the availability of synovial fluid.
Synovial fluid is found in the joints, and helps to protect the joints by reducing friction. This reduces the risk of injury and subsequent physical activity downtime.
6. Drinking more water helps to reduce calorie intake
Calorie intake and long term weight gain can be significantly reduced just be replacing sugary beverages with water.
Research has shown that individuals who drink mostly water generally have a lower calorie intake.
7. Drinking water helps to boost liver function
The liver metabolizes fat and assists in the removal of waste, and staying well hydrated supports these liver functions. If the liver does not metabolize fat efficiently, your body will start to store the fat.