Hidden benefits of hydration

Hidden benefits of hydration

It’s no secret that water is essential for life. The human body is around 50-75 per cent water, making it vital for practically every bodily function.

Most of us know that drinking water is important. But what many don’t realise is just how critical it is to our overall health and wellbeing. From better digestion to sharper focus, here’s why hydrating is your secret superpower for boosting health and wellness.

Why hydrating matters

Staying hydrated benefits your entire body – from the inside out.

Of course, it’s more than just skin deep. Regularly drinking water helps regulate body temperature, aids in digestion and blood flow, lubricates joints, balances hormones and increases nutrient absorption.

Hydrating may also boost your body’s immunity. A 2023 US study found that people who consumed less water had an “an increased risk to be biologically older [and] develop chronic diseases” compared to those who were more hydrated. While more research is needed in this area, there is growing evidence to suggest that staying hydrated plays a key role in supporting our overall health and longevity.

The impact of dehydration

Dehydration happens more often than you might think. In fact, according to the Better Health Channel, losing fluid equal to just two percent of your body mass is enough to cause a noticeable decrease in physical or mental performance.

Some of the most familiar symptoms of dehydration include muscle cramps, fatigue and headaches – but there can also be more serious implications. Dehydration can put a strain on vital organs like your heart, for example. Without enough water, your heart rate increases as it tries to compensate for less blood circulating your system, adding unnecessary stress.

Often overlooked, however, is the impact hydration can have on mood and cognition. It’s a simple equation: when our bodies are dehydrated, we’re more likely to feel tired, irritable and tense. Some researchers believe dehydration can increase cortisol (the body’s primary stress hormone), which may then impact memory and concentration, too.

How much water do you really need?

While we’re all familiar (and probably a little tired of) the old adage that you should drink at least eight glasses of water a day, it may surprise you to hear that everybody’s needs are different when it comes to their water intake.

Factors like age, weight, height, environment and metabolism all influence how much water you need to drink. For example, men generally need to drink more water than women. People who are pregnant or engage in high levels of physical activity also require more water to stay hydrated.

Food accounts for around 20 per cent of your overall water intake, and fluids make up the rest. While beverages like tea and fruit juice offer some hydration, these beverages carry other elements like sugar, caffeine and preservatives. So, put simply, if you need to hydrate, drink water.

As a general guide, the Heart Research Institute recommends that adults aim for around 2.1-2.6 litres of water per day, while children should have 1-1.6 litres per day.

The key is to drink water before you start to feel thirsty – especially on hot days or when you’re more physically active. Otherwise, you’ll end up stuck in a cycle many people find themselves in: waiting for symptoms of dehydration before wondering how to hydrate quickly.

A good rule of thumb is that what you use, you’ll always need to replace. But don’t overthink it! Your body is excellent at signalling when it needs more water – listen to it.