Water 101

You’ve probably heard it seven million times:

“Drink more water.” 

It’s annoying, but here's the thing: water REALLY is the most underrated health tool out there. So many people who think their problem is sleep, stress, indigestion, medication, you name it, are really just not drinking enough water. Water helps your body function and even acts as a preventative for certain diseases (1). It's that powerful.

Here's what water does for your body:

1. Water fuels your metabolism. Even 1-2% dehydration (skipping a couple glasses) can slow down your metabolism. That means your body burns fewer calories and stores more fat (2).  Why? Because water helps regulate your body temperature, support your organs, and break down nutrients to be used for energy. Without enough of it, your body works harder — and less efficiently.

2. It affects hunger & cravings. Thirst is often mistaken for hunger. When your body is low on water, it sends signals that feel a lot like hunger, leading you to eat when all you really need is a glass of water.

3. It helps prevent fatigue and brain fog. Your blood is made mostly of water. When you’re low on fluids, blood volume drops — which means less oxygen and nutrients are delivered to your muscles and brain.

The result?

Tiredness, trouble focusing, slower reaction times, and poor workout performance. Studies even show mild dehydration can reduce brain function and memory (3).

4. Water helps with digestion & prevents bloating. Water is critical for digestion. It helps your body break down food, absorb nutrients, and move waste through your system.
Without enough of it, things slow down — leading to bloating, constipation, gas, and that sluggish, heavy feeling.

5. It protects your organs and lowers disease risk. Chronic dehydration has been linked to an increased risk of:

• Kidney stones (4)

• Urinary tract infections

• Constipation-related complications

• High blood pressure (dehydration causes blood vessels to tighten)

• Even higher risk of colon and bladder cancer, possibly because waste isn’t being cleared effectively from the body.

Your organs need water to filter toxins, regulate blood flow, and keep cells functioning at their best. Skimping on water = more work for your organs, and more stress on your system overall (5).

How Much Water Is Actually Enough?

How much water you need depends on your body size, activity level, and even the weather.

Here’s a simple calculation: Aim for half your body weight in ounces every day.

→ For example, if you weigh 150 lbs, aim for 75 oz of water in a day.

🏋️ If you exercise, add an extra 12-16 oz for every 30 minutes of activity. 

☀️ If it’s hot outside, bump up your intake to stay cool and prevent dehydration.

Easy rule of thumb: Make it a goal for your pee to run clear every day.

How to Drink More Water Without Thinking About It

1. Start Your Day with Water

Before your coffee, before your breakfast—drink a full glass of water when you wake up. It refreshes your body after sleep and jumpstarts digestion (6).

2. Keep it Convenient

If it’s within arm’s reach, you’ll drink more without even thinking about it. Find a bottle you love and take it everywhere. Additionally, know which temperature you drink the most water at and try using a straw for maximum convenience.

3. Flavor It Up

If plain water is boring, add lemon, cucumber, mint, or berries for a natural flavor boost. 

4. Set Small Goals

Break it down:

1. Morning (8 AM - 12 PM): 1-2 bottles

2. Afternoon (12 PM - 4 PM): 1-2 bottles

3. Evening (4 PM - 8 PM): 1-2 bottles

Or just get one of those nifty water bottles that have the time of day and corresponding water levels on them.

5. Drink a Glass with Every Meal

Not only will it keep you hydrated and help you digest, it can also help prevent overeating by making you feel fuller.

Does Water Cause Weight Gain?

Short answer: No — not in the way you think.

When you start drinking more water, you might notice the number on the scale go up. That’s not fat. It’s your body finally getting what it needs and holding onto some water so it can function properly.

💡 Reminder: The number on the scale DOES NOT measure overall health. Dehydration doesn’t equal “leaner.” It just means your body is under stress.

Knowing all this, it makes no sense to deprive yourself of any amount of water.

Your hydrated weight IS your weight. You’re giving your body what it needs to properly function.

Speaking of hydration, water DOES NOT necessarily equal hydration. 

For that, you’ll need the minerals and electrolytes that are supposed to be in water. 

(Curious? Stay tuned for the next blog post!)

For now, just remember that before you diagnose yourself with some obscure deathly disease, your problem might just be that you need more water.

Relevant Studies

1. Mi, Y., Zhu, Q., Zheng, X., & Wan, M. (2024). The protective role of water intake in age-related eye diseases: insights from a Mendelian randomization study.. Food & function. https://doi.org/10.1039/d4fo01559b.

2. Trangmar, S., & González-Alonso, J. (2019). Heat, Hydration and the Human Brain, Heart and Skeletal Muscles. Sports Medicine (Auckland, N.z.), 49, 69 - 85. https://doi.org/10.1007/s40279-018-1033-y.

3. Wilson, M., & Morley, J. (2003). Impaired cognitive function and mental performance in mild dehydration. European Journal of Clinical Nutrition, 57, S24-S29. https://doi.org/10.1038/sj.ejcn.1601898.
4. Embon, O., Rose, G., & Rosenbaum, T. (1990). Chronic dehydration stone disease.. British journal of urology, 66 4, 357-62 . https://doi.org/10.1111/J.1464-410X.1990.TB14954.X.
5. Manz, F. (2007). Hydration and Disease. Journal of the American College of Nutrition, 26, 535S - 541S. https://doi.org/10.1080/07315724.2007.10719655.

6. Hatton, G. (1971). Time course of blood changes during acute water deprivation in rats.. Physiology & behavior, 7 1, 35-8 . https://doi.org/10.1016/0031-9384(71)90232-0.