The benefits of proper hydration

We often hear the saying, “Eat to live, not live to eat.” We all know it. But here’s one that hits even closer to home: “Drink to live”. Thirst can actually be more dangerous than hunger. Even though there are thousands of websites talking about hydration, there’s still a lot we don’t know. Our bodies hold well-guarded secrets about just how much water affects us. In this article, we’ll take you off the beaten path into the fascinating world of how water powers the human body. Prepare to see your relationship with water change for good!

Hydration vs. food: Which should come first?

We all know diet is key to staying healthy, but proper hydration is just as important. Beyond the usual benefits, water affects the body on every level. So, should you wait until you’re thirsty to drink?

The answer is a firm no. Unlike diets, which can be restrictive and stressful, staying well hydrated gives your body a whole range of benefits. Plus, water is cheap and always on hand. No counting calories, no weighing portions. Already, you can feel its impact on your wellbeing.

Water and body weight

Did you know boxers often deliberately sweat before weigh-ins? The goal is to shed water weight. It might sound strange, but it shows just how much water controls our body. Having a healthy relationship with water is essential for managing your weight. How? Let’s break it down.

Firstly, water is a natural appetite suppressant. Research shows drinking water before or during meals can make you feel fuller sooner. One or two glasses before lunch could help you eat less without even trying.

So, if you’re aiming to cut calories, drinking water can help reduce your intake at each meal. And if you’re thirsty, resist sugary drinks like juice or fizzy pop. Stick to water—it has zero calories and helps you stay in control of your daily intake.

Water and brain power

Your brain and water are closely linked. For peak mental performance, your brain needs to stay around 80–85% hydrated. Drinking enough water boosts blood flow, delivers more oxygen to your brain, and helps neurons function better—meaning your thinking, memory, and focus all benefit.

Even mild dehydration can affect your memory, concentration, and self-control. Extended dehydration can even shrink brain tissue, affecting reasoning and reaction times.

Water and mood

We all know being in a bad mood can ruin a day. Surprisingly, dehydration can trigger irritability and low mood. Water affects key hormones like dopamine, serotonin, and cortisol. These hormones are crucial for staying balanced emotionally. Skipping water for too long can raise cortisol—the stress hormone—making you feel tense and anxious.

Water and physical performance

Feeling tired during exercise? Dehydration could be the culprit. Consistent hydration keeps your energy up and prevents fatigue. Muscles, which control movement, are around 80% water. Staying hydrated helps them contract properly and work efficiently.

Hydration also protects your joints, which rely on fluid to move smoothly. And don’t forget, sweating speeds up dehydration. You can lose up to 10% of your body weight in sweat during a tough workout. That’s why it’s recommended to drink roughly half a litre of water before exercising, and keep sipping throughout.

How much water should you drink daily?

On average, adults should aim for about 1.5 litres of water a day. But it’s not one-size-fits-all. Factors include:

• How active you are;
• Mental workload;
• The temperature around you;
• Age;
• Gender.

1.5 litres is a good baseline, but some may need more if they sweat heavily, exercise a lot, or live in a warm climate. Summer is when hydration matters most. Signs you’re dehydrated include:

• Dry mouth or tongue;
• Bad breath;
• Feeling hot or flushed;
• Dark, strong-smelling urine;
• Headaches;
• Muscle cramps;
• Poor focus;
• Dizziness;
• Fatigue;
• and more.

Drinks to avoid if you want proper hydration

The best way to stay hydrated is plain water. Sweetened or fizzy drinks taste nice, but they can trick your body. Sugar reduces water absorption by your cells. After a sugary drink, always follow up with water to help flush it out and keep hydrated.

Filtered tap water should be your go-to. Other drinks like milk, tea, herbal infusions, coffee, or plant-based drinks are fine in moderation. Diuretic drinks like strong tea or coffee should not replace water because they make you pee more than you drink. If you drink them, drink extra water to compensate.

If you love fizzy drinks, sparkling water is a good alternative, though it contains carbon dioxide and may cause bloating or reflux for some.

Get the best from your water

For UK households, systems like Weeplow gravity filters are brilliant. They remove contaminants while keeping essential minerals in your water. No prep needed—just fill the jug or tank and let the filter do its job. A simple step that helps your health, your brain, your energy, and even your mood!