Blog by Holistic Health Coach, Rodrigo B. Perez.
Water, often overlooked, is the most essential "food" we need to survive. While we can last two weeks without eating, survival without water rarely exceeds three days. Why is that? Because water is fundamental to nearly every function of the body. It plays a crucial role in:
- Delivering nutrients to cells
- Regulating body temperature
- Lubricating joints
- Preventing infections
- Reducing inflammation
- Improving sleep quality, cognition, and mood
- Supporting efficient digestion
- Promoting healing and brain performance
- Boosting energy and vitality
- Enhancing kidney function and flushing out waste
- Contributing to heart health
- Aiding in weight control
- Improving skin health
Even mild dehydration, just a two percent decrease in body water, can impact your memory, concentration, and reaction time. Staying hydrated isn't just about avoiding thirst. It's about optimising how well your body functions and how you feel daily.
How Dehydration Affects Your Energy
Fatigue is often the first sign of dehydration. When you're not drinking enough water, your heart has to work harder to pump oxygen-rich blood through your body, leading to feelings of tiredness and sluggishness by midday. Your organs, including the heart and kidneys, will work less efficiently if they aren't properly hydrated. This can affect everything from digestion to brain function, making it harder to stay focused, energised, and productive throughout the day.
Building the Habit of Hydration
It can be hard to drink enough water regularly. One common complaint is frequent trips to the bathroom, but this only happens as your body adjusts. Once you develop the habit, your body will become more efficient, and you won’t need to go as often. The key is consistency, having a bottle of water nearby at all times can be a great reminder to sip throughout the day. Remember, if you find yourself irritable, tired, or out of sorts, start by grabbing a glass of water, not a sugary soda.
Water's Role in Gut Health
Hydration is crucial for proper digestion. Without enough water, your colon will pull moisture from your stool, which can lead to discomfort and constipation. Warm water, in particular, can aid digestion by helping to break down food more effectively. If you tend to experience digestive issues, try drinking two to three glasses of water 10-15 minutes before meals and two more glasses shortly afterward to assist your gut in processing the food.
How Much Water Should You Drink?
A good starting point is this simple formula: multiply your body weight in kilograms by 0.033. This will give you the number of litres of water you should aim to consume daily. For example, weighing 75 kg, you'd need around 2.5 litres of water on a typical day. Keep in mind if you're exercising or in a hot environment, you'll need more.
It's crucial to optimise the water you're drinking in order not to over-hydrate with plain water or flush out minerals that your body needs. One way to do this is by using a salt based electrolyte, which contains essential minerals that help restore electrolytes, fight infection, and support digestion. Sodium can support your hydration in a multitude of ways.
Hydration and Your Brain
Your brain is susceptible to dehydration. Just being slightly dehydrated can cause it to shrink, affecting short-term memory and mental clarity. Studies have shown that even mild dehydration can trigger headaches and migraines. Drinking more water can often reduce the frequency and severity of these symptoms. Since your brain is made up of about 75% water, it's no surprise that staying hydrated is key to keeping it functioning at its best.
In short, drinking water may seem like a simple habit, but it’s one of the most effective ways to maintain your health, improve gut function, and boost energy levels. Make hydration a daily priority, and your body (and brain) will thank you!
