The Importance of Hydration

We all know how important hydration is- these days we can’t go 5 minutes without being told to buy a new 2-litre bottle that you definitely don’t need but really just, want.

Adults need to drink around 1.5-2 litres of water each day to stay optimally hydrated, but you might need more if you’re exercising or you live in a hot climate. Sure, we Brits don’t get much more than two and a half sunny days each year, but on those days we’ll need to be upping our drinking a touch.

And when we say ‘water’, we don’t just mean your classic bog-standard plain stuff, but also tea, coffee, flavoured water, milk, fruit juice, anything you can get your hands on that isn’t pumped with sugar or alcohol. They all count towards your 2 litres you’ll be happy to hear, so fill your boots.


Why do we need to stay hydrated?

We can’t live without water. Like, seriously. We can’t. Water is the elixir of life and responsible for far more in the body than you may have thought, with its importance stretching far further than just quenching thirst.


Joint health

Water helps to make up the synovial fluid that keeps our joints nice and lubricated. Without this we’d be stiff as a board- think tin man but less shiny.


Water helps to flush toxins out of the body through urination. Each time you go you’re getting rid of waste products in the body, so it’s a super important process.

Mouth health

Water makes up our saliva which helps to moisten and break down the food that we eat. Without it we’re far more susceptible to tooth decay, swallowing problems, and discomfort. Imagine trying to eat a handful of cream crackers with no saliva. Ouch.

Temperature regulation

Water helps to regulate our body temperature through the act of sweating. When you’re dripping with sweat after a particularly hard workout that’s your body trying to cool you down by losing water, with the evaporating of this water helping to remove heat from the body. We just have to make sure we’re rehydrating after a lot of sweating, or we may start to become dehydrated. Anyone else feeling thirsty?

Blood health

Our blood plasma is 90% water, and this water helps to maintain blood volume in the blood vessels, ensuring effective transportation of the blood, oxygen, and other nutrients to wherever they need to be.


The benefits of optimal hydration


Water helps to maximise physical performance

We’re sensitive souls- especially when it comes to hydration. When we lose as little as 2% of the body’s water content we can become dehydrated, and when we exercise we can lose up to 6-10% of our body’s water through sweating. If this sweat isn’t replaced by drinking more water it can lead to issues with body temperature control, higher levels of fatigue, and lower motivation levels- aka recipe for disaster for someone trying to feel the burn.

Ensuring you’re keeping yourself hydrated throughout, before, and after workouts can result in a much smoother and healthier session, and can reduce oxidative stress that often occurs during high-intensity workouts.


Water can help to relieve constipation

Dehydration is a common cause of constipation and bloating, which are often uncomfortable and never a good time. Increasing water intake will help to move things along and reduce the chances of constipation and gas.


Water affects energy and brain function

The brain is hugely influenced by how much water we drink, and many of its functions are dependent on it. Water helps the cells in the brain to communicate with each other, helps to clear out toxins, and carries nutrients to the brain. Even mild dehydration can begin to affect and impair proper brain function, including through reduced energy levels, low mood, increased headaches, slow decision making, and reduced memory and cognitive performance. Be sure to keep drinking throughout the day to boost your brainpower, stay sharp, and help to regulate your mood.


Improved digestion

Your body relies on water to be able to digest food properly as water helps to break down soluble fibre and therefore enables smoother passage through the digestive system. Without suitable hydration, we may begin to experience constipation, gas, bloating and heartburn, and nobody wants that. Be sure to get your 2 litres a day, m’kay?


Weight management

Water is a great weight loss tool in that it helps you to feel full and satisfied so you are less likely to snack between meals. Ever heard people say if you’re hungry to have a glass of water first? That’s because we often confuse thirst signals with hunger, and sometimes all we needed was that nice glass of water. Studies have also shown that upping water consumption can help to boost the metabolism and therefore make weight loss easier. H2wOw.



Good hydration supports the body’s natural (and very impressive) detoxification system, which helps to remove waste and toxins from the body through urination, breathing, and sweating. Supporting our body’s natural detoxing systems can help to optimize our overall health and make sure we’re healthy on the inside. So, next time you think you need a detox tea or a lemon cleanse, just have a nice glass of water instead. That’s the only detox we need.




The best and easiest show of dehydration is through the colour of your urine. Dark and strong-smelling urine is a clear sign of dehydration and means you should definitely get sipping. Healthy urine is light in colour and without a strong odour. Refer to the picture below.

Dehydration is a big no-no. Not only will it leave you feeling awful, but it can have some pretty terrible consequences if left untreated, such as:

  • Lethargy, confusion, and tiredness
  • A weak or rapid pulse
  • Seizures
  • Low consciousness
  • UTI’s
  • Headaches and dizziness
  • Dry mouth, lips, or eyes
  • An inability to urinate

If you’re starting to feel dehydrated, know you haven’t drunk enough and are noticing discoloured and strong-smelling urine, it’s really time to get to the tap and start drinking.



If you’re someone who finds it difficult to drink enough for various reasons we suggest:

– Carry a full water bottle with you wherever you go. Make sure it’s a nice reusable one. Just having it there with you will be a reminder to get drinking.

– Try some different drinks to add interest. Have a big mug of tea, or experiment with sugar-free flavourings.

– Download a reminder app that gives you a nudge when it’s time to take a sip.

– Make healthy habits for times to drink- try to always have a glass of water with meals, or have a habitual drink before bed and when you wake up.

– Eat your water instead, through soups, ice lollies (try to keep them homemade), and high-water vegetables like cucumber, courgette, and celery. Here at Balance Box, we make eating your water super simple with healthy, hydrating and enriching meals to keep you feeling your best. Order your Balance Box today!


So, this is your reminder to sip some water. Yep, drink some now. Hydration really is the crux of many of our body’s crucial processes and not something to take lightly. Make sure you’re drinking around 2 litres a day, or more if you need it, and you’ll be on your way to a more hydrated life.