Do you need to drink more water every day? The answer might be more complicated than you think.

“There’s probably not a one-size-fits-all recommendation for how much water someone should drink, especially given the fact that we’re all shaped differently, have different kind of exercise routines, and live in different climates,” said Benjamin Breyer, MD, chair and professor of urology at the University of California – San Francisco.

In a new study review, Breyer’s team summarized 24 years of recent scientific evidence on increasing water intake. Multiple studies found that drinking more water could boost weight loss (by 44% to 100%) and reduce kidney stone risk (15 fewer events per 100 participants over five years). Boosting hydration could also help prevent migraines, aid blood sugar control, and reduce the risk of urinary tract infections and hypotension – dangerously low blood pressure. However, the quality and quantity of research was limited.

“We really do need more well-executed randomized trials in specific areas, especially where we’re seeing signals of benefit, like weight loss and kidney stones,” said Breyer. Here’s what we know so far about the benefits of drinking more water – and how to see whether you are getting enough. The research team found that upping your H2O intake could improve health in the following ways:

People who drank 500 milliliters of water (about 17 ounces) before each of their three daily meals lost 44% to 100% more weight than people in control groups. A 17-ounce drink of water “can fill up your stomach and maybe be a natural appetite suppressant,” Breyer said. However, when people drank more water throughout the day, and not just before meals, there was no weight loss benefit. Kidney stones. People who increased their water intake had a lower risk of kidney stones and went an average of 13.6 months longer between kidney stones than people in the control group. By drinking more, you might reduce the concentration of stone-forming salts in your pee, the researchers say.

When people with type 2 diabetes drink extra water, their fasting blood sugar levels decrease. One study found that increasing water intake by 1,500 milliliters per day helped people with migraine headaches feel slightly better. When women with recurrent UTIs who drank less than 1,500 milliliters per day were asked to double that amount, they had an average of 1.5 fewer UTIs over the next 12 months.