Most of us have heard that it is important to drink water and that we should aim to drink at least 2 litres a day! But, does it really need to be 2 litres of water? And, do you know what the benefits are of staying hydrated?

According to the BUPA website, most adults need around 8 glasses of ‘fluid’ a day, which is appropriately 2 – 2.5 litres.

Ways to increase fluid intake

Focusing on the word ‘fluid’ – staying hydrated doesn’t necessarily mean drinking plain water, which is great news for anyone who doesn’t like to drink water.

Water is, of course, the best choice, but milk, carbonated drinks, tea, coffee, etc. can also count towards your daily intake – just bear in mind the amount of sugar, fat, and caffeine you’re consuming!

But did you know that certain foods are also high in water content? Fruit and vegetables such as strawberries, watermelons, tomatoes, and cucumbers not only provide your body with nutrients but can also help you stay hydrated.

Benefits of staying hydrated

When you consider that our bodies are made up of 60% water, and our blood is 90% water, it’s not surprising that drinking water benefits the whole body in so many ways. Here are just 6 benefits  of staying hydrated.

1. Skin Health

To help keep skin looking more youthful, radiant, and healthy, it is important to maintain proper hydration as this is crucial for your skins health. It also helps to maintain the skins protective barrier, which is what keeps water in and harmful, external irritants out.

Well-hydrated skin maintains its elasticity much better, makes skin plumper and improves blood flow, which all leads to skin looking smoother and firmer, and enhances your complexion.

Hydration also helps to prevent skin from becoming irritated and prevent breakouts, congestion, and inflammation.

2. Joint Health

Hydration plays an important role in maintaining the health of your joints by keeping them well-lubricated, reducing friction and promoting flexibility, and helping to ensure that your joints are cushioned and protected from damage.

3. Brain Health

Water accounts for around 75% of the brain’s mass, and even a 2% decrease in hydration can impact the brain’s function. This can lead to poor focus and attention, irritability, and impact performance in cognitive tasks. So, it’s important to stay hydrated to keep your brain functioning at its best.

4. Weight Loss

Drinking water helps to naturally suppress your appetite as it fills your stomach so that you’ll be less likely to snack between meals and over eat. Good hydration also helps to keep everything moving along, expelling our body’s waste products and avoiding constipation.

5. Increase Energy

Staying hydrated significantly boosts energy levels by ensuring proper oxygen and nutrient delivery to your cells, preventing sluggishness caused by dehydration, maintaining electrolyte balance for optimal muscle function, and supporting brain health which is crucial for focus and concentration, ultimately leading to a feeling of increased vitality throughout the day.

6. Improve Immunity

Hydration helps your immune system work more efficiently by flushing out toxins so the body is better equipped to fight off infections and diseases; ensuring lymph fluid flows smoothly, supporting efficient immune responses; helping to keep mucous membranes moist so they trap viruses, bacteria, and other harmful particles and; ensuring your immune cells, such as lymphocytes and macrophages, can act swiftly and effectively to threats.

Sources

Niamh Hennessy. What should I drink to stay hydrated? Published 20 September 2023. https://www.bupa.co.uk/newsroom/ourviews/keeping-hydrated

Abhisikya Hati. 10 Benefits Of Water For Great Skin + How Much Should You Drink Per Day? Published 08 September 2022. https://skinkraft.com/blogs/articles/benefits-of-drinking-water-for-skin

Facial Perfection. The Role of Hydration in Skin Health. Last accessed 30 December 2024. https://www.facialperfection.co.uk/role-of-hydration-in-skin-health

ION8. Hydration and Joint & Muscle Health: The Key to Staying Active and Pain-Free. Published 02 October 2024. https://www.ion8.co.uk/blogs/hydration-advice-centre/hydration-and-joint-muscle-health

Thomas Franks. Hydration and The Brain. Last accessed 25 January 2025. https://thomasfranks.com/newsarticles/hydration-and-the-brain/

Laura Henderson & James O’Loan. The Importance of Hydration in Weight Management. Published 23 January 2023.  https://my-bmi.co.uk/diet-advice/hydration-and-weight-loss/

National Council on Aging. 10 Reasons Why Hydration is Important. Published 02 January 2025. https://www.ncoa.org/article/10-reasons-why-hydration-is-important/

ION8. The Link Between Hydration and Immune Function: Boost Your Health with Proper Hydration. Published 27 September 2024. https://www.ion8.co.uk/blogs/hydration-advice-centre/hydration-and-immune-function