Tired? Ditch Coffee, Drink Water
Tired, Headaches, bunged up or bloated? 7 Signs you need to drink more water
Despite eating a balanced diet, all the veg and fruit, protein, fibre… many people forget the simplest (and most crucial) thing: WATER.
Water makes up 50-75% of your body and a staggering 80% of your brain – so it’s no wonder dehydration affects how you feel. In this post we’ll break down the 7 key signs of dehydration, why hydration is vital, and how you can easily drink more water daily.
Firstly… Why Does Hydration Matter? (1)(2)(3).
Water isn’t just for quenching thirst. It:
Affects focus and concentration: keeps you alert and focused on everyday life but also at work, when studying, when at the gym.
Helps with bloating constipation
Regulated body temperature
Helps remove waste (via urine)
Lubricates joints and prevents aches
Transports vital nutrients around your body
7 Signs You’re Not Drinking Enough Water
You Feel Thirsty & Have a Dry Mouth
If you’re thirsty, you’re already dehydrated.
You are Peeing less
This seems obvious but if you’re peeing little or less than 4x a day.
Your Urine Is Dark or Has a Strong Smell
Check your urine -- You’re looking for a pale straw colour = hydrated. Dark yellow = drink more water.
You Feel Bloated & Constipated
Drinking water helps with digestion as it keeps everything moving through your gut smoothly. Drinking water helps move food through the digestive tract which helps prevent constipation which is a common cause of feeling bloated.
Frequent Headaches & Poor Concentration
Even mild dehydration reduces brain function and focus.
You’re Always Tired, feel dizzy or lightheaded
Water is essential for energy levels—lack of it can lead to fatigue.
You get UTIs
Dehydration is a risk factor for UTIs, meaning it can cause your kidneys to produce less urine which can become stale, creating a perfect environment for harmful bacteria to grow. This then results in UTIs.
How Much Water Do You Need?
Your needs vary depending on weight, exercise, temperature, and pregnancy. A general rule:
💧 35ml per kg of body weight. But ~1.6-2L per day for most adults is fine.
If you’re sweating more (hot weather, exercise), you must replace what you lost, so drink more after training!
How To Stay Hydrated:
Here are some ways to keep yourself hydrated.
💦 Drink little and often – don’t wait until you’re thirsty.
⏰ Set reminders – use your phone or watch to prompt you to have a glass of water every hour or so.
🚰 Keep a bottle/jug nearby – at your desk, in your bag.
🧐 Check your urine colour – aim for pale straw colour.
🍋 Make water taste better – add lemon, cucumber, or berries. Add a bit of squash or juice if you want
☕ Tea & coffee count (but watch caffeine—it has a slight dehydrating effect).
🥣 Eat your water – 20-30% of water comes from stews, soups, and water-rich fruits/veggies help too!
Dehydration is sneaky but easy to fix. Make drinking water a daily habit, listen to your body’s signals and keep track of how you feel!