There are many benefits to drinking water. It helps all of your internal organs, your skin and without it we’d be dead.
In regards to body composition, one of the best things is that it has zero calories. I have had some clients just swap all of their soda and fruit drinks with water. Just from that simple change they have lost weight. You’d be surprised out how many calories and sugar are in most drinks.
Drinking water can also help you feel more full causing you to eat less food.
So how much should you drink? I like to tell people to shoot for at least half a gallon of day. That may seem like a lot but it is easily doable. So how do you keep track? The easiest way is to just buy a half gallon bottle. Fill it in the beginning of the day and be sure to finish it by the end of the day. I personally like filling up individual glasses. You can keep track on your phone or just remember in your head.