Staying well-hydrated is crucial for optimal cognitive function, energy, digestion, heart health, body temperature, and more. Best of all, hydration is the most attainable daily habit that you can do to level up your wellness routine.  

While you can't always guarantee a good night's sleep or ideal eating habits all day, one of the easiest things you can do for your health is to ensure you are optimally hydrated. The human body constitutes about 60% water, and if we don't stay well hydrated, our health can suffer. 

Here are ten reasons to prioritize hydration daily, but first – how much water do you need to drink to be well hydrated?

How Much Water Should You Really Be Drinking 

You may need more water than you think! Aim to consume half an ounce of water for each pound you weigh to stay well-hydrated. For example, if you weigh 128 lbs, that would be 64 oz of water daily.  

1. Cognitive Function

Did you know that even mild dehydration can profoundly affect your memory, mood, focus, and reaction time? As little as 1 - 2% fluid loss can impair cognitive performance! (1)  

If you're looking for a simple way to stabilize your mood, productivity, and overall cognition – try drinking more water. 

2. Heart Health

Over 90% of your blood plasma is comprised of water! Dehydration can decrease your blood volume, which leads to increased heart rate and blood pressure to compensate for the loss of circulating blood. Once again, you can help to stabilize your blood pressure and heart rate by staying adequately hydrated! 

3. Digestion

Did you know that water helps to break down soluble fibre in your digestive tract? Water is essential for optimal digestion and nutrient absorption. Adequate hydration will also help keep things moving at a healthy pace and decrease constipation.  

4. Energy

As discussed above, a lack of water can affect your blood and circulation. This reduces oxygen flow to your brain while increasing the energy burned as your heart works harder than ever to pump oxygenated blood throughout your body. The result? You may feel sluggish, tired, and unmotivated! 

5. Detoxification

We all know that the more water you drink, the more frequent trips you will have to make to the bathroom! Although this can be a nuisance, it's excellent news for your body's detoxification system. Drinking enough water is the easiest way to support your body's innate detoxification system – which removes harmful waste from your body through urination, sweating, breathing, and bowel movements.  

6. Prevent Headaches

Dehydration can easily trigger headaches and migraines. If you suffer from headaches or migraines, you'll know the feeling! Dr Howard E. LeWine says that "a water-deprivation headache should go away within an hour or two after you drink 16 to 32 ounces of water. More prolonged or severe dehydration requires more fluids and lying down for several hours until the pain dissipates." (2)

7. Joint Pain

It might be surprising to discover that water is the most abundant component of the cartilage in your joints! Water is necessary for well-lubricated and smooth-moving joints. This gel-like substance reduces friction and creates a cushion between your bones as you move. Want to feel fewer aches and pains?! Get yourself to yoga or pilates, and hydrate, hydrate, hydrate!

8. Immune Health 

Water is necessary to defend against pathogens by hydrating your mucous membranes – which are barriers in our nose and mouth that help keep intruding pathogens out! Of course, staying hydrated also assists in the transportation of essential immune-supporting nutrients such as vitamins C and B. The lymphatic system is part of your immune system – it is responsible for clearing out cellular waste, producing white blood cells and other immune cells which eradicate invading pathogens.

9. Optimal Body Weight

Of course, water helps to increase feelings of fullness. This study from 2016 found that increasing water intake by 1% resulted in consuming fewer calories, sugar, saturated fat, cholesterol, and sodium. But beyond simply feeling full – water also helps stimulate your metabolism, which could result in reductions in body weight.

10. Glowing Skin

Last but not least – we all want glowing skin, right? Eating healthy fats and superfoods is a great start, but daily hydration is also key. More economical than anti-aging creams, staying hydrated could help to reduce dryness and promote youthful, glowing skin. 

Four Tips to Make Hydrating Easy

Despite the many health benefits to drinking water, it is so easy to get caught up in your day and forget to hydrate on a regular basis! It happens to the best of us. Here are a few tips that our team uses to remember to drink water throughout the day: 

1. Set a reminder to hydrate + take a screen break – if you use Slack at work, you can send yourself a reminder or set an alarm on your phone!
2. Use a large drinking vessel to make your goal seem more attainable. Our 32 oz hydration jars are the perfect solution – filling it twice daily will ensure that you consume 8 cups of water (64 oz) throughout the day.
3. Make it fun by using a reusable glass straw, or add in a slice of lemon, lime, and some frozen fruit!
4. Commit to meeting your daily water intake for 1 week straight – you'll notice a difference and be motivated to continue.

Shop Hydration Jar + Reusable Glass Straws

Holistic Nutritionist Jasmine Ouellette

Jasmine is the Head of Marketing & Communications at nomz, and a Registered Nutritional Consulting Practitioner. With a background in Biology and Holistic Nutrition, Jasmine is passionate about sharing science-backed wellness information and healthy recipes to help elevate mental and physical health. Do you have a wellness topic, nutrition question, or recipe you’d like to see here on the naturally delicious blog? Drop Jazz an email and she will be sure to answer your questions in an upcoming blog post: jasmine@nomz.com