Water. It makes up around 60% of the human body, covers more than 70% of our planet, and yet it’s often overlooked in daily health routines. Despite being calorie-free and widely available—particularly here in the UK—water is arguably the most vital nutrient for human survival. Let’s explore why proper hydration deserves more attention in our conversations about health and wellbeing.
The Basics of Hydration
We constantly lose water throughout the day—through breathing, sweating, and other bodily functions. If we don’t replenish it, dehydration can creep in quickly. While it’s possible to survive weeks without food, we can only go a few days without water.
Water plays a critical role in almost every process in the body:
-
Transporting nutrients to our cells
-
Flushing out toxins from vital organs
-
Lubricating joints
-
Regulating body temperature
-
Maintaining blood volume
-
Supporting brain function
Early Signs of Dehydration
You might be dehydrated without even realising it. Often, thirst is a late indicator. Before that kicks in, your body may show other signs:
-
Headaches or difficulty concentrating
-
Tiredness and low energy
-
Dry mouth, lips, or skin
-
Dark yellow urine
-
Irritability and mood swings
-
Constipation
That mid-afternoon slump might not be a cry for coffee—it could simply mean you need more water.
Rethinking the “8 Glasses a Day” Rule
The familiar guideline of eight glasses per day is a helpful starting point, but hydration needs differ from person to person. Your ideal intake depends on factors such as:
-
Body size and weight
-
Physical activity and exercise level
-
Climate and surroundings
-
Health conditions
-
Pregnancy or breastfeeding
For most adults, 2 to 2.5 litres per day (roughly 8–10 cups) is a good aim—but tuning into your body’s signals is just as important.
Hydration and Your Performance
Whether you’re working out or working at a desk, hydration matters. Even mild dehydration—as little as 1–2% of body weight—can impair cognitive abilities like focus, memory, and alertness.
For those engaging in physical activity, dehydration can reduce endurance, increase perceived effort, and slow down recovery. Staying well hydrated before, during, and after exercise is not just helpful—it’s essential.
Does Water Quality Make a Difference?
In the UK, we’re lucky to have high-quality tap water. But there are a few things to consider:
-
Tap water may taste different depending on regional mineral content
-
Filtration systems can remove impurities but might also strip beneficial minerals
-
Bottled water creates plastic waste and often adds no real benefit over tap water
For most people, tap water remains the most cost-effective and sustainable option.
More Than Just Water
Although plain water should be your main source of hydration, other foods and drinks contribute too:
-
Herbal teas or diluted juices
-
Milk and dairy-free alternatives
-
Water-rich fruits and vegetables (like cucumber, watermelon, and oranges)
-
Clear soups and broths
Caffeinated drinks such as coffee, black tea, and fizzy drinks can have mild diuretic effects, but if you consume them regularly, your body likely adjusts.
Building Healthy Hydration Habits
Creating consistent hydration habits can help prevent both under- and over-hydration:
-
Start your day with a glass of water
-
Keep a refillable bottle nearby
-
Set reminders if you tend to forget
-
Drink before, during, and after physical activity
-
Increase your intake during hot weather or when unwell
-
Keep an eye on urine colour—light yellow usually means you’re well hydrated
Final Thoughts
In the pursuit of better health, we often chase after complex supplements and trendy diets. But the simplest, most overlooked essential might just be water. Staying properly hydrated doesn’t require a big investment—it only takes awareness and consistency.
By prioritising hydration, you’re supporting your brain, digestive system, joints, skin, and overall energy levels. Among all the health habits you can adopt, few have such wide-reaching benefits with so little effort as drinking enough water.
So—what’s one small step you could take today to hydrate better?
