Water is involved in almost everything your body does, from carrying nutrients and cushioning joints to keeping your brain alert. Even mild dehydration can leave you sluggish, irritable and less focused, often before you ever feel thirsty.
Know the early signs
Thirst is only one signal. Dry lips, darker urine, headaches, afternoon tiredness and difficulty concentrating can all point to a body that needs more fluid. Paying attention to these clues helps you top up before you start to flag.
Start your morning with water
After a night of sleep, your body wakes up a little dry. Drinking a glass of water before your first coffee rehydrates you gently, supports digestion and gives your energy levels a smooth start to the day.
Eat your water too
Many foods are naturally full of water. Cucumber, watermelon, oranges, strawberries, lettuce, tomatoes and soups all add to your daily fluid intake while supplying vitamins, minerals and fiber at the same time.
The simplest energy boost you will ever find is often sitting right next to you in a glass of water.
Easy ways to drink more without trying
Staying hydrated becomes effortless once it is part of your routine. Try these practical tips:
- Keep a reusable bottle on your desk, in your bag and in the car
- Flavor water naturally with lemon, mint, berries or cucumber
- Have a glass of water with every meal and snack
- Drink a little extra before, during and after exercise
- Swap some sugary drinks for sparkling water or herbal tea
Medi Tip
Pair water with habits you already have, like brushing your teeth or opening your laptop. Linking new habits to old ones makes them stick.
The takeaway
Hydration needs differ from person to person, especially for people with heart or kidney conditions, during pregnancy or when taking certain medicines. If you are unsure what is right for you, our general healthcare and nutrition teams are happy to advise.