Hydration
Hydration plays a quiet but essential role in everyday wellbeing. Even small shifts in fluid intake can affect energy, digestion, mood, skin, focus and overall resilience. Many people don’t realise they’re slightly dehydrated until they notice headaches, sluggishness, dry skin or difficulty concentrating.
This guide focuses on gentle, realistic ways to stay hydrated without tracking numbers or aiming for perfection. Just simple habits that help your body function more comfortably and consistently.
Why hydration habits matter
Most of your body is water, and this water needs constant replenishment through drinking and eating water-rich foods. When you are dehydrated, your kidneys and liver cannot function optimally, blood volume drops slightly, metabolic processes slow and the brain can send false hunger signals. Dehydration is also linked with increased stress hormones and worsening of anxiety, making it harder to manage daily pressures. Being well-hydrated supports:
Digestion - helps prevent constipation and supports smoother gut motility
Energy - even mild dehydration can lead to fatigue or brain fog
Blood sugar balance - hydration plays a role in metabolic stability
Skin health - hydration supports elasticity and natural glow
Hormones - fluid balance influences appetite and stress hormones
Temperature regulation - especially during exercise or warmer weather
Concentration and mood - the brain is very sensitive to fluid changes
Staying hydrated is a simple step with wide-reaching benefits.
Common hydration challenges
Many people drink very little water throughout the day, instead relying on tea, coffee, juice or fizzy drinks. This is especially common for those with busy work days who forget to drink, or those who do not feel particularly thirsty. Some people drink plenty but do not spread it throughout the day, instead having most of their fluid intake in one sitting, which does not support optimal hydration.
Others mistake thirst for hunger and reach for food when their body is actually asking for water. And for some people, they simply don't like the taste of plain water. In warm weather or during or after exercise, hydration needs are higher and easy to overlook.
Strategies for staying hydrated
A practical goal for most people is to drink around 1.5 to 2 litres (roughly 6 to 8 glasses) of water a day, spread fairly evenly across the day rather than all at once. Individual needs vary based on activity level, climate and metabolism, so adjust based on thirst and urine colour (pale and dilute is ideal; dark yellow suggests dehydration).
Keeping a glass or bottle nearby and sipping regularly throughout the day often works better than waiting until you feel thirsty, as thirst is a late indicator of dehydration. Starting the day with a glass of water when you wake can set a good habit and support digestion and metabolism first thing.
Eating water-rich foods such as cucumbers, lettuce, watermelon, citrus fruits, soups and broths all contribute to hydration and are particularly helpful around meals.
During or after exercise, or in hot weather, increase your intake and consider adding a pinch of salt or an electrolyte source such as a slice of lemon, a small amount of coconut water or a pinch of sea salt to support absorption and electrolyte balance.
Some people find it helpful to link drinking water to existing daily habits, such as a glass before each meal or after using the bathroom, to build consistency.
How nutrition supports hydration
Pairing water intake with meals containing adequate salt and electrolytes (sodium, potassium and magnesium) helps the body retain and use water more efficiently. A Mediterranean-style diet, naturally rich in fruits, vegetables, herbs and quality oils, provides electrolytes and water-rich foods that support hydration from food as well as drinks. Reducing excessive caffeine and alcohol, both of which have a mild diuretic effect, also helps maintain hydration.
Over time, consistent hydration tends to reduce fatigue, improve skin clarity, support better digestion and make managing appetite and cravings easier.
Let's talk
Lifestyle foundations can make a meaningful difference to energy, digestion, skin mood and overall balance. But if you’re noticing symptoms that aren’t improving then it may indicate that something deeper is going on. Book a free call with me and we can discuss your health concerns and talk about the best solution for you.
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