Water is essential for life, yet many of us don’t drink enough of it! Its common to prioritise our focus towards nutrition and exercise, however hydration plays a crucial role in overall health, performance, and well-being.It’s one of the easiest, most simple and cheapest fixes we have in our arsenal of tools…. 

So, why is staying hydrated so important? Here are five key reasons:

It Supports Physical Performance
Being dehydrated can lead to fatigue, muscle cramps, and reduced strength. Research shows that proper hydration can improve strength, speed, and recovery – so if you’re putting the work in at the gym and struggling with results and/or muscle soreness and poor recovery – consider your fluid intake.

Boosts Brain Function
Water is vital for brain health. Studies have linked dehydration to impaired mood, memory, and focus. So if you find yourself short tempered, lacking focus and forgetting where you put things or why you went into the other room – then poor hydration could be a factor! 

Aids Digestion and Metabolism
Water helps break down food, absorb nutrients, and prevent constipation. Water is a transportation vehicle, so is necessary in the absorption and delivery of nutrients around the body. Without it, or with a lack of it – our body just doesn’t function optimally. There is also research to suggest that drinking enough water can slightly increase resting energy expenditure, aiding metabolism and weight management (Boschmann et al., 2003).

Regulates Body Temperature
Sweating helps cool the body, but without enough water, this system doesn’t work efficiently, increasing the risk of heat exhaustion or heatstroke—especially during exercise or hot weather.

Supports Joint and Muscle Health
Water keeps joints lubricated and muscles functioning properly. This is particularly important for those who are active, as dehydration can increase the risk of injury and muscle soreness.

How Much Water Should You Drink?

The general recommendation is 2-3 litres per day for adults, but needs vary based on factors like activity level, climate, and body size. A simple guideline: drink when you’re thirsty and ensure your urine is a pale yellow colour. If you’re exercising or sweating heavily, you’ll need more.

5 Strategies to Stay Hydrated

Start Your Day with Water
Drink a glass of water first thing in the morning to kickstart hydration.

Carry a Water Bottle
Keeping a bottle nearby makes it easy to sip throughout the day.

Eat Hydrating Foods
Fruits and veggies like cucumbers, oranges, and watermelon have high water content.

Set Reminders
Use phone alerts or apps to remind yourself to drink water regularly.

Flavour Your Water
If plain water is boring, add lemon, mint, or berries to make it more enjoyable. Electrolytes can also be a great option, especially if you are a regular exerciser and sweat a lot.

Final Thoughts

Hydration is a simple but powerful way to support your health, performance, and energy levels. By making it a habit, you’ll feel and function at your best every day!

If you want to know more about training, nutrition, recovery or anything else about how we can help you with your fitness, book a FREE consult with one of our Coaches here and we can have a no obligation chat and help you out.