Hydration Is The Key To Good Health - Here’s Why

No matter how you drink it, with a slice of cucumber and a handful of mint, in a comforting cup of tea or straight up from the tap, you need water every single day. It’s often called the elixir of life and for good reason - water is vital to keep your body working at its best. Every single cell in your body needs water to work - from boosting your brain power to helping you digest your food - proving the link between hydration and health is undeniable.

Too little water and your body will struggle to do all the amazing things it does each day to keep you healthy. But equally, excessive water can be bad for you too. In this guide we’ll tell you about the main water benefits, how to keep a good balance and simple tips for drinking enough water so you can function at your best every day.

How Hydration Affects Your Brain And Energy Levels

Let’s be honest, most of us only think about drinking water when we’re thirsty. And the last thing any of us considers when we glug a glass of water is how it’s going to make our brains work better. But did you know even mild dehydration can leave you feeling groggy and less alert?

Your brain is 75% water, yet unlike other parts of the body, it can’t store water, so when you don’t drink enough, your brain feels it fast. While severe dehydration (more than 2% body water loss) is known to affect concentration and mood, newer studies show that mild dehydration - as little as 1-2% of your body’s water - can cause tiredness, slower reaction times and short-term memory issues.

That doesn’t just leave you feeling not quite as good as you could, but it can make it harder to focus on study and work, or stay on top of tasks, increasing the risk of mistakes and accidents.

The good news is that staying hydrated can boost your energy levels and improve mental clarity. In one study, people who drank 500ml of water before a test performed better in decision-making tasks and showed sharper judgement.

Water's Role In Digestive Health And Detoxification

From the moment when you take your first bite of food to when your body gets rid of waste in your poo, water plays a vital role.

It begins in your mouth, where water in your cells help your body to produce saliva, which kickstarts digestion. Water also helps your stomach to produce acid and acts as a lubricant to move food smoothly through your digestive system.

It’s key for nutrient absorption too, helping things like vitamins dissolve so your body can use them effectively. And when it’s time to go to the toilet, water softens your stools, making it more comfortable to go and reducing your risk of constipation.

Don’t forget your kidneys - they’re your body’s natural filters, working quietly behind the scenes, removing waste and extra fluid from your blood, which leaves your body as urine. Drinking enough water helps keep them working properly.

Water can also reduce your chances of suffering from bladder infections (urinary tract infection (UTI)) by diluting your urine and flushing out bacteria before they can cause an issue. Likewise, with kidney stones, drinking more water helps dilute the concentration of minerals and waste products that can clump together and form stones.

Hydration For Healthier, More Youthful Skin

Forget expensive moisturisers or fillers - drinking plenty of water can help your skin look and feel healthier. Your skin is around 64% water, so staying hydrated can make a big difference to its appearance. When you drink enough water your skin maintains its elasticity better, making it look plumper, fuller and more youthful.

Dehydration, on the other hand, can leave your skin feeling dry, tight and dull. You might also see an increase in skin irritation, redness and fine lines.

While face creams can help lock in moisture on the outside, internal hydration is just as important. Drinking enough water supports your skin cells from within, keeping them hydrated and giving you a healthy glow.

Studies have shown drinking plenty of water, especially if you don’t usually drink enough, can improve skin irritations and issues such as acne. Conversely, not drinking enough may play a role in skin conditions like psoriasis and dermatitis.

One in-depth study from 2007 looked into the long-term effects of water intake on skin health. It found that drinking nine and a half cups of water a day altered skin density and thickness. Another found drinking a couple of cups daily improved blood flow to the skin, while a third found not drinking enough could increase the chances of wound infection and slow healing.

Water And Weight Management - The Connection

Water isn’t just vital for all your body’s functions, it plays an important role in controlling your weight too. It does this mostly by making you feel fuller, so drinking a glass of water before you eat is a good idea, especially if you’re trying to watch your weight.

Research has shown older people who drank water before a meal ate less than those who didn’t although the same wasn’t true of younger people. Another small study showed that people who were on a calorie-controlled diet and drank water before a meal lost more weight over 12 weeks than those who didn’t. Similarly, staying hydrated can help your body burn calories more efficiently.

Drinking plenty of water can also help you to understand better whether you’re genuinely hungry or really just thirsty. Many people mistake thirst for hunger when what the body actually needs is water. It’s a good idea to have a glass of water to see how you feel first before reaching for the snacks.

Another benefit is replacing sugary drinks with water. These drinks are often high in sugar and calories so it’s easy to take in more than you need, contributing to weight gain, while water is calorie-free. By swapping out fizzy drinks and juices for water you can better manage your overall calorie intake.

Hydration For Best Physical Performance

We’ve already established that water is important for getting nutrients into your body, and that a lack of water can slow your reaction times, so it makes sense that staying hydrated can boost your sports performance.

Whether you’re hitting the gym or jumping on a bike for a ride in the country, water regulates your temperature, helps you stay cool and delivers key nutrients to muscles.

Water is also vital for joint lubrication and muscle function and if you’re properly hydrated you cut your risk of injury or stiffness.

On the other hand, dehydration makes your body work that little bit harder to do the same task, upping your heart rate, making exercise feel tougher and slashing your endurance. According to some studies, losing as little as 2% of your body’s water weight can be enough to seriously impact performance as well as reduce your strength and stamina.

Research shows athletes who keep their water levels up tend to perform better than those who don’t, recovering faster, experiencing less muscle cramps and tiredness. So whether you’re lifting weights, stretching or running, drinking water can make all the difference to how comfortable you feel.

How Much Water Should You Drink Daily?

How much water you should drink depends on lots of factors and it will change from day to day. Your age, gender, weight, activity levels and whether it’s hot or cold can all affect your water intake.

The NHS recommends that most adults should drink at least eight glasses of water every day, pointing out that lower-fat milk and sugar free drinks, like tea and coffee, all count.

A practical and easy way to make sure you’re drinking enough water is to check your urine colour when you go to the toilet. Light yellow or pale, straw-coloured urine is a sign you’re drinking enough. If it’s darker yellow or even brown then you need to drink more.

Follow these simple steps to keep up your fluid intake:

• carry a reusable water bottle. It’s easy to take regular sips if you always have a bottle in your bag
• set reminders. Use your smartphone watch or phone to set regular reminders
• eat water-rich foods. You can get water from your diet as well as drinking. Choose foods like cucumber, watermelon and oranges to contribute to your daily intake
• listen to your body. Feeling thirsty is your body’s way of telling you to drink so don’t ignore it

Beyond Plain Water: Other Sources Of Hydration

A refreshing glass of iced water will be perfect for some people but we get it, not everyone likes it and some people find plain water a little dull. Don’t worry, if you don’t like the taste or simply want to mix it up there’s plenty you can do to keep your fluid intake high and enjoy it at the same time.

Add foods like cucumber, strawberries, mint or watermelon to your water for a natural way to enhance flavour or try sugar-free squashes. Herbal teas, milk and even coconut water can be great choices too. While tea and coffee count towards your daily water intake, they’re high in caffeine (and sometimes sugar) and can have a mild diuretic effect so try to limit them. Likewise with soft drinks - these are typically full of sugar and can not only make you feel thirstier and craving more, but add unwanted calories to your diet.

If you exercise regularly or are recovering from illness, balancing your electrolytes like sodium, magnesium and potassium is important. They help you to retain fluids and maintain proper muscle and nerve function. In these cases, drinks with added electrolytes may benefit you.

Are You Drinking Enough Water?

Drinking enough water each day is hands down one of the best things you can do for your health. And it’s simple to do. Even if you don’t like drinking plain water there are plenty of hacks, like adding fresh fruit or a squeeze of lemon to make it tasty and refreshing.

It’s easy to overlook when you're busy with life but being mindful about your intake and making a few tweaks to your daily routine can ensure you make staying hydrated a daily habit. Whether it’s carrying a water bottle wherever you go, eating water-rich foods or adding fruit for flavour, before you know it you’ll hit that two litre guideline with ease.

So, why not start today? A few sips here and there can leave you feeling sharper, more energised and ready to take on whatever the day brings.