Water is necessary for the existence of all life on earth. And water makes up the majority of our body weight—up to 70%. It is therefore not a surprise that your level of water intake can affect your health.

The more hydrated you are, research suggests, the more efficiently your body works at tasks that range from thinking to burning body fat. It may suppress your appetite, boost your metabolism, and make exercise easier and more efficient—all of which could contribute to weight loss. One study showed that drinking about 16 ounces of water before a meal decreases the amount of calories consumed in that meal. Over 12 weeks, weight loss was about 4 lbs. greater in the water group than in the non-water group. Drinking water may help you feel full more quickly. In addition, substituting water for sugary drinks, such as juice and soda, may decrease your overall calorie consumption.

So, how much water should you drink a day? A report by the Institute of Medicine of the National Academies, which devised a general recommendation for water intake based on detailed national data, showed that women appear to be adequately hydrated by consuming an average of approximately 2.7 liters (91 ounces) of total water—from all beverages and foods—each day, and men by an average of approximately 3.7 liters (125 ounces) daily. These values represent adequate intake levels—those who are very physically active or who live in hot climates may need to consume more water. While these recommendations are a good guideline, it is difficult to consume too much water. And, given some of the benefits, you may want to increase your daily intake.

Personally, I always have a bottle of water at hand throughout the day. On a daily basis, I consume over 200 ounces of water, which is well above minimum guidelines. I find that it helps reduce over-eating and snacking. I also believe the studies that say drinking water helps boost your metabolism. I have lost a significant amount of weight—about 30 pounds—and I believe that my above-average water intake is a contributor to this. Plus, evidence shows that water helps a number of bodily functions as well, including possibly reducing wrinkles. I have shifted most of my intake of liquids away from juice and soda—including diet soda—to water.

The bottom line is: since it so simple, why not try drinking more water—especially before meals. You just might be surprised by the results.