Happy woman drinking water from a glass.

10 Amazing Brain and Body Benefits That Will Motivate You to Stay Hydrated + How to Do It

Want to improve your focus, mood, and even anxiety? Drink some water. Want more energy? Drink some water. Want nicer skin? You guessed it – drink some water. Staying hydrated is the number one wellness tip you hear everywhere – and for good reason.

Hydration is essential for optimal health and longevity. However, even though we know it's important, it can be easy to neglect.

So, to motivate you to grab that next glass of water, here are 10 wonderful benefits of staying hydrated, followed by tips on how to do it easily and practically.

Improve Brain Performance

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Hydration plays a key role in optimal brain performance. A 2012 review published in the Journal of the American College of Nutrition found that not drinking enough water can negatively impact cognitive performance, particularly focus, short-term memory, and alertness.

Increasing your daily intake with just a few glasses can improve your focus, mood, and even anxiety.

Cool Down Quicker

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Following strenuous activity or hot environments, the body loses water through sweating. When you’re dehydrated, the body has no choice but to store heat, decreasing your tolerance to hot temperatures.

By staying hydrated, you can produce sufficient sweat to cool down the body, which is essential for preventing heat strokes or other heat-related concerns.

Improve Digestion and Detoxing

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Water consumption is also crucial for digestion and detoxing the body. Experts confirm that drinking water before, during, or after a meal helps your body break down the food.

A 2017 research report indicates that the body adapts to the consistency of stomach contents—solid or more liquid—making it beneficial to consume water on either side of a meal. Staying hydrated improves overall health and supports the body’s built-in detoxification system.

Keep Your Joints Lubricated

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The cartilage in our joints contains around 80% water. Drinking sufficient water supports the lubrication of your joints, spinal cord, and tissues. By keeping your joints lubricated, friction is minimized as it provides a “cushion” between bones, which decreases joint pains or conditions like arthritis.

Get More Nutrients From Your Food 

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Being hydrated aids in nutrient absorption. Water helps dissolve vitamins, minerals, and other nutrients in food, delivering them to the rest of the body.

Have a Healthier Heart

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Blood consists mainly of H20, so it becomes concentrated when you’re not drinking enough water. As such, the amount of blood flowing through the body decreases when dehydrated, putting a strain on the heart, which needs to beat faster. This can lead to a racing heart, in addition to other symptoms of dehydration.

For a healthier heart, treat yourself to some delicious fruit-infused water or tea and boost your hydration.

Improve Your Skin

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Skin is the body’s largest organ, containing about 30% water. Consuming enough water helps the skin stay plump and elastic, and flushes out toxins from the body.

A 2015 study indicates that hydration can help improve the appearance of the skin. Staying hydrated is part of optimal skin health along with factors including genetics, sunscreen use, a healthy diet, and sufficient sleep.

Make Weight Loss Easier

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Consuming enough water can also support your weight loss journey: by replacing sugary sodas or sweetened drinks with options like water, sparkling water, tea, fruit-infused or herb-infused water, you consume fewer calories. A 2016 study discovered that individuals who consumed plain water were more likely to lose weight and consume fewer calories.

Have More Energy

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Ever feel tired and sluggish due to dehydration? This is because the lack of fluids causes your circulation to slow down, negatively affecting blood and oxygen flow to your brain. By drinking more H2O, you will feel more energized and alert as the day unfolds.

Get Better Sleep

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Dehydration can cause symptoms like fatigue, lethargy, dry mouth, or headaches, which interrupt a deep sleep cycle. To avoid these, try to stay hydrated throughout the day; that way, your sleep will also improve.

Tips on How to Stay Hydrated

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First of all, how much should you drink? The Mayo Clinic reports that the general water intake for a woman to stay hydrated is an average of approximately 2.7 liters (91 ounces) per day, and for a man, an average of approximately 3.7 liters (125 ounces) per day.

Drinking water poured in glass on table from silver kettle.

Try These Habits to Stay Hydrated Easier >

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Man pouring himself a glass of water in bed.

Drink a Glass of Water as Soon as You Wake Up

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Carry a Water Bottle in Your Backpack or Purse

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Track Your Progress Throughout the Day

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Drink When You Feel Thirsty - or Before

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For an Extra Tip, Change up How You Hydrate

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Add delicious drinks to your daily schedule in addition to water: lemonade, fruit-infused water, tea, smoothies, or even matcha.

Author: S.K. Lumen

Title: Writer

Expertise: women's personal development, mental health, self love

S.K. Lumen is a writer, artist and blogger who is passionate about helping women become their best selves. She writes about personal development, self-love, self-care, wellness & mental health.