The Real Benefits of Staying Hydrated: A Simple Plan That Changed My Health

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I used to be absolutely rubbish at drinking water. I’m talking coffee-all-day-every-day levels of bad. If I was feeling fancy, I’d throw in a cordial now and again, but for the most part, it was just caffeine running the show. At the time, I thought I was doing fine, awake, alert, functioning… sort of. But what I didn’t realise was just how dehydrated my body was running beneath the surface.

It wasn’t until I started learning more about hidden toxins in everyday drinks and began managing my health more carefully, especially living with chronic kidney disease, that I really had to take a long, honest look at my relationship with water. And the truth was: I didn’t have one.

I had to create a plan just to make sure I was actually drinking water every day. It sounds so simple, just drink more water, right? But for some of us, especially if you’ve gotten used to running on coffee or soft drinks, it takes real intention and consistency. And it’s not about being perfect. It’s about knowing that hydration isn’t just a wellness buzzword, it’s a lifeline.

Now, I follow a daily water intake plan that helps me stay on track and avoid the consequences of dehydration, which my body is especially sensitive to. It wasn’t easy at first, and I had to build up slowly. But the difference in how I feel, think, and function is honestly night and day.

Let’s talk about why having a hydration plan matters and why your body and brain will thank you for it.

Why a Hydration Plan Matters

You’d think something as natural and essential as drinking water wouldn’t need a plan but for so many of us, it really does. We get busy, we reach for quick fixes like coffee, tea, or sugary drinks, and before we know it, an entire day has gone by and we’ve barely touched a glass of actual water.

I used to think I was just “forgetful” or “not thirsty,” but the truth is, I wasn’t in tune with my body. I hadn’t trained it or my mind, for that matter, to prioritise hydration. And that’s the thing: drinking water isn’t about waiting until you’re parched. By that point, your body is already running low. It’s about creating a rhythm that works with your body, not against it.

A hydration plan helps you stay intentional. It’s like brushing your teeth or eating meals, it becomes part of your day, not just a reaction to feeling thirsty. For me, this plan has become a non-negotiable, especially with my kidney health in the picture. But even without a health condition, your body relies on regular water intake to do everything and I mean everything, well.

And the best part? Once you start being consistent, your body starts to expect water. It begins sending clearer signals. You start craving hydration instead of ignoring it. It becomes less of a task and more of a natural flow. But it starts with a plan.

What Happens When You Don’t Drink Enough Water

It’s easy to underestimate just how much of a difference water makes, until you start running low on it. And I don’t mean just feeling a little thirsty. I mean the slow, silent kind of dehydration that builds over days or weeks without us even realising.

When we don’t drink enough water, our bodies start cutting corners to compensate. The blood thickens slightly, which means your heart has to work harder to pump it around. Your kidneys, who already do a tough job, struggle to filter waste as efficiently. That’s not ideal for anyone, but especially not for someone like me living with CKD.

Then there’s digestion. Without enough fluid, your gut can’t move things along as it should, leading to constipation and bloating. Skin becomes dull and dry, muscles feel achier, and your energy levels can nosedive. But one of the most noticeable effects? Headaches. I used to get them all the time and never thought to connect the dots.

It’s not just the body. The brain suffers too.

Even mild dehydration can lead to brain fog, poor focus, slower reaction times, and memory blips. Have you ever felt irritable or anxious for no clear reason? Sometimes, it’s not your mood, it’s your hydration level. Without enough water, your brain literally shrinks in volume slightly, which can impact how you think, feel, and respond.

It’s wild to think that something as simple as drinking more water could help with things we often try to fix in more complicated ways. But when we’re consistently under-hydrated, our body and mind both suffer quietly.

What Happens When You Do Drink Enough Water

Now for the good part, because once I started consistently drinking enough water, the changes were undeniable.

First of all, my energy picked up. Not the jittery kind of energy you get from caffeine, but a steady, clearer kind. I didn’t realise how sluggish and foggy I’d been feeling until I started feeling better. Drinking enough water throughout the day gave my body what it needed to function smoothly and it started thanking me for it.

Physically, my digestion improved. I wasn’t as bloated, my skin looked healthier, and I even noticed fewer headaches. I felt lighter, cleaner, and more in tune with myself.

Mentally, the difference was just as noticeable. My focus sharpened. Tasks that used to feel like a mental slog were easier to get through. My memory felt stronger. Even my mood was more stable. It’s like my brain had finally been given the environment it needed to do its job properly.

And something really interesting happened: I started craving water. My body began telling me when it wanted it. Those natural cues that were so easy to miss before suddenly became clearer. That only happened because I’d made hydration a habit. I wasn’t perfect and I still have to remind myself some days but I now feel the difference when I don’t keep up with it.

When you're well hydrated, your body doesn’t have to work overtime. Your organs function better, your cells regenerate more efficiently, and your brain can stay calm and focused. Honestly, everything just runs better.

My Daily Water Intake Plan (And Why It Works)

Like most habits that stick, my water intake routine didn’t happen overnight. In fact, when I first heard the idea of drinking 4 or 5 pints a day, I thought “No chance.” It felt impossible and honestly, a bit unnecessary at the time. But once I understood how vital water is for my body, especially with CKD, I knew I had to make it work.

So I started small. My original goal was just two pints of water a day. That felt achievable and it was. I even made it more appealing by adding a bit of lemon or lime juice in those early days. Anything that helped me drink it.

Once I got used to two pints, I added another. Then another. Now I aim for five pints of water a day, but spaced out in a way that feels doable and doesn’t overwhelm me:

• Two pints before 12pm

• Another two pints before 3pm

• One more pint before 5pm

After 5pm, I try to ease off a bit. If I drink too much later in the evening, it can mess with my sleep by waking me up for trips to the bathroom. And good sleep is just as important as hydration, so I try to balance the two.

This routine works for me because it’s structured, but not rigid. It gives me clear targets throughout the day, rather than just hoping I’ve had “enough” water by bedtime. It’s also helped train my brain and body to expect hydration. Now, when I don’t hit my targets, I feel it.

The key is to build gradually and be kind to yourself in the process. If you’re only drinking a glass or two right now, that’s okay. Start with a small goal and slowly work up. Add flavour if you need to. Use a reusable bottle you enjoy. Make it part of your routine, not a chore, but a choice you’re making to feel better.

Because when you find what works for you, staying hydrated becomes second nature and that’s when the real magic happens.

Why Aren’t We Encouraged to Drink More Water?

It’s a bit mad when you think about it, something as essential and life-giving as water, and yet it’s rarely what we’re encouraged to drink.

Turn on the TV, scroll social media, or walk into any shop, and you’ll be bombarded with everything but water. Fizzy drinks, flavoured waters, cordials, energy drinks, iced coffees, fruit juices loaded with sugar... and all of it wrapped in shiny branding to make it look exciting and irresistible.

Water, on the other hand? It’s just... water. No fancy label. No catchy slogan. No addictive chemicals to hook you. And that’s exactly why it doesn’t get pushed. There’s no huge profit in it, unless it’s bottled, flavoured, or sold as part of some health gimmick.

There’s also this cultural thing where water isn’t seen as the “fun” choice. It’s what you drink when you’re trying to be “good” or “healthy.” But in reality, it should be the default. The first thing we reach for when we’re thirsty, tired, bloated, stressed, or foggy. Because it genuinely helps with all of those things.

So yes, it’s no surprise that most people grow up reaching for squash, cola, or coffee before they even think about water, it’s what we’re shown. It’s what’s easy and socially normal but that doesn’t mean it’s what’s best.

And maybe, just maybe, the reason your friend, your partner, or your parent keeps telling you to drink more water isn’t because they’re being annoying. It’s because they know, deep down, that water does something nothing else can. And they care about you enough to remind you.

Benefits of Staying Well Hydrated

Once you start drinking enough water consistently, you begin to realise just how much your body was missing out on. It's like everything begins to work more smoothly, not just physically but mentally and emotionally too.

Here are just some of the benefits I’ve noticed (and science backs these up too):

More energy, less crashing. When you’re well hydrated, your cells can produce energy more efficiently. That afternoon slump? It often disappears when you’re drinking enough water throughout the day.

Clearer focus and better memory. Dehydration affects how your brain functions. Staying topped up helps you think faster, remember more, and stay mentally sharp.

Better sleep. Ironically, not too much water late in the evening (we don’t want to be up all night), but being hydrated during the day helps your body regulate temperature and supports better-quality rest.

Improved digestion. Water helps break down food, keeps things moving in your gut, and prevents constipation and bloating.

Glowing skin. Honestly, my skin always looks fresher when I’m drinking properly. Dehydrated skin looks dull and tired, no matter how many creams you put on it.

Fewer headaches. One of the biggest causes of headaches? Dehydration. I used to pop painkillers and wonder why nothing worked, now I just drink water first.

Reduced cravings. Sometimes we mistake thirst for hunger. When I’m hydrated, I snack less and crave less sugar, especially in the afternoon.

Boosted immunity and recovery. Water helps flush out toxins and supports every cell in your immune system. You recover faster from illness, workouts, and even stress.

Better mood. This surprised me but it’s real. Dehydration can impact mood regulation, making you more irritable or anxious. Water helps stabilise your emotional state.

In short, drinking enough water is one of the simplest, cheapest, and most effective ways to feel better, across the board. And yet, it's often the one thing we overlook.

Reframing Hydration – It’s About Love

At some point, hydration stopped being just another wellness tip for me and became something much deeper. It became an act of love.

Because when someone tells you to “drink more water,” they’re not nagging. They’re noticing. They’re looking out for you. They know that the body can’t function without it, and they’re gently nudging you to take better care of yourself, even when you might not feel like it.

The same goes for how we treat ourselves. Drinking water isn’t always convenient or exciting but it is an act of self-respect. It’s saying: “I matter enough to give my body what it needs.”

Over time, something shifts. You start to want water. Not because someone told you to drink it but because you’ve learned to tune in. Your body starts sending clearer signals. You notice the difference in how you feel when you’re hydrated vs. when you’re not. You become more connected, more in sync with yourself.

Because that’s what it is, really. Hydration is care. It’s presence. It’s loving your body enough to support it through the simplest, most powerful act: a glass of water.

What About Children?

If there’s one thing I wish I’d understood earlier, it’s how important it is to build healthy hydration habits from the very start. And that begins with our children.

Kids are naturally intuitive, but their habits are shaped by what we model. If we’re constantly reaching for fizzy drinks, juice, or coffee, that becomes their normal. But if water is just what’s always on offer, what they see us drinking throughout the day, it lays the foundation for a healthier relationship with hydration right from the beginning.

Offering water as the first option teaches children to connect with how their body feels. When they’re thirsty, tired, or struggling to focus, it gives them the chance to respond in a way that supports their wellbeing. And when they do have a fizzy drink or sugary cordial, they’ll start to notice the difference: how they feel afterwards, how their energy spikes and crashes, how their mood changes.

This kind of awareness is powerful. It’s not about banning other drinks entirely but about helping them build the ability to choose. To recognise what feels good in their body and what doesn’t and to understand that water isn’t a punishment or a boring fallback, it’s their body’s best friend.

From Resistance to Routine

If you’d told me a few years ago that I’d be drinking five pints of water a day and actually feeling good about it, I probably would’ve laughed. Back then, I was living on caffeine and convinced I didn’t “need” water but now I know better and more importantly, I feel better.

Hydration, like anything else that matters, takes intention. You don’t have to love it at first. You don’t even have to be good at it. You just need to start. Set a small goal. Make it achievable. Add lemon or lime if that helps. Use a bottle you like. Turn it into a habit that supports you, not a rule that restricts you.

Because when you treat drinking water not as a chore but as a form of care, everything shifts. Your body starts to respond. Your energy improves. Your mind clears. Your mood balances. And one day, you realise, you actually crave it. You’ve trained yourself not just to drink water, but to love how it makes you feel.

So whether you’re doing it for your kidneys, your energy, your sleep, or just to feel more human again, know that you’re not alone. It might seem small, but it’s one of the biggest gifts you can give your body each day.

And once it becomes your new normal, you won’t want to go back.