Water might not be the flashiest topic. It’s not trendy. It’s not “new science.”
But it’s one of the most underrated and overlooked tools when it comes to looking good, feeling good, and performing at your best.
Most people think they’re drinking enough. But if you’re dragging your feet through the day, feeling puffy, bloated, snacky, foggy, or just a bit off - chances are you’re not actually hitting your hydration needs.
This is one of those really boring basics that people skip over because it’s not shiny. But if you’re serious about improving your energy, skin, digestion, and performance - you can’t afford to overlook it.
Digestion 101 - yes, water matters
Your digestive system needs water to do its job properly. From the moment you start eating, water helps break down food and absorb nutrients. It also helps move things through your system, so you’re not left feeling backed up, bloated, or heavy.
If you’re constantly bloated or feeling full even when you haven’t eaten much, water could be the missing piece. Without enough of it, your digestion slows down, and waste builds up in the gut. That can leave you feeling uncomfortable and sluggish, which is a rubbish feeling when you're trying to stay on track with your health goals.
Drinking more water won’t suddenly solve all your gut issues, but it’s one of the easiest wins for anyone wanting to support better digestion, reduce bloating, and just feel lighter day to day.
Want clearer skin? Drink up
Water won’t replace a good skincare routine, but it definitely plays a role in how your skin looks and feels. When you're dehydrated, your skin can appear dull, dry, or tired. You might even notice you look puffier - especially around your face or under your eyes.
A lot of that puffiness comes from your body holding on to water because it’s not getting enough consistently. Sounds counterintuitive, but the more consistent you are with your water intake, the less your body needs to panic-hold onto it. That means less puffiness, smoother skin, and better glow.
If you’re investing time and money into skincare or chasing that fresh, healthy look - don’t skip the most basic part. Your skin reflects what’s going on internally, and hydration is a huge part of that.
You’re also probably underperforming in the gym
Even being mildly dehydrated can mess with your training. You might feel weaker, get tired faster, or find it harder to focus. Dehydration can even make you feel like your muscles are cramping or just not firing properly - and that’s a big deal if you’re trying to lift heavy or push through a tough workout.
Hydration helps regulate your body temperature, keeps your joints cushioned, and allows your muscles to contract properly. Without enough water, your body has to work harder just to do the basics. So if you’re sweating it out but not putting anything back in, don’t be surprised if your sessions feel flat or if you struggle to recover properly after.
Want better performance, less DOMS, and more energy to push in your sessions? Start with your water intake.
It even affects your hunger, focus, and energy
A lot of people mistake thirst for hunger. If you’re constantly reaching for snacks or craving something even after you’ve eaten, try a glass of water first. You’d be surprised how often that’s all your body was asking for.
Hydration also plays a key role in cognitive function. Feeling foggy or distracted? Struggling to concentrate or make decisions? Fatigue setting in earlier than usual? Before you assume it’s stress or lack of sleep, check your hydration. Your brain is made up of around 75% water - it’s no wonder it doesn’t work properly when it’s running dry.
Same goes for energy. You don’t need another coffee. You need to drink more water.
So how much is enough?
A general rule of thumb is at least 2-3 litres per day. But if you’re training hard, sweating, drinking coffee or alcohol, or in a warmer climate - you’ll need a little more.
You don’t need to overthink it. Just make sure you’re sipping steadily across the day. If your pee is pale yellow, you’re likely on track. If it’s dark or you realise you haven’t peed in hours, it’s time to play catch up.
Some easy ways to stay on top of it:
1. Start your day with water
After 7–8 hours of no fluids overnight, your body wakes up dehydrated. A glass of water first thing can help with alertness and digestion.
2. Keep a water bottle with you
People drink more when it’s convenient. A reusable bottle on your desk, in your car, or in your bag is a simple behavioural cue.
3. Use flavour if plain water is "boring"
Add lemon, cucumber, berries, or sugar-free electrolytes if needed. It’s better to flavour your water than not drink it at all.
4. Watch out for ‘sneaky dehydrators’
Caffeine and alcohol can increase fluid loss. You don’t need to cut them, just be aware that they don’t count as hydration in the same way.
5. Track your intake if you’re struggling
Even just ticking off cups on a post-it or using an app can help build the habit if you’re someone who forgets.
It’s not a hack. It’s just common sense
If you’re eating well, training consistently, trying to hit your goals - don’t let something as simple as water be the reason you’re not seeing results.
Hydration supports almost every system in your body. And yet it’s usually the first thing people forget when life gets busy.
It won’t fix everything. But if you’re feeling off, tired, puffy, bloated, or constantly hungry - don’t underestimate how powerful it can be to just drink more water.
No, it’s not sexy. But it works.
So, while water might not get the headlines it deserves, it’s a simple yet powerful tool for feeling and looking your best. From aiding digestion and keeping your skin looking fresh, to supporting your workouts and helping you manage hunger, staying hydrated is a non-negotiable part of your health routine. Plus, it’s basically free hotness - who doesn’t want glowing skin and a body that performs at its best without spending a cent?