Just Add Water: Our Hormones, Gut, and Brain Will Thank Us
- Nina Thomas
- Oct 10
- 4 min read
When it comes to improving our health, we often zero in on what’s on our plate—more greens, better protein, fewer processed foods. But one of the most powerful, accessible, and often overlooked wellness upgrades may come from our kitchen tap.
Water doesn’t just quench thirst. It’s the quiet workhorse behind energy, digestion, hormone balance, and even mental focus. Without enough of it, the body simply can’t perform at its best—no matter how clean our diet or how dedicated our gym routine.
For those of you that have had their Body Composition assessed via BIA at Bridgford & Bingham Nutrition we may have found hydration levels a little low and we have put steps in place to boost those levels.
Let’s take a look at what water really does inside the body, the subtle signs we’re not getting enough, and practical ways to increase hydration.
Firstly, let's understand the role of water in our body. Water makes up roughly 60% of the adult body. It plays a critical role in everything from cell function to waste removal. Here’s how hydration supports your body on a physiological level:-
Supports Digestion & Nutrient Absorption - water breaks down food, aids stomach acid production, and helps the intestines absorb nutrients efficiently. Without enough water, even the best diet can fall short.
Regulates Hormones & Reduces Stress Load - hydration supports the adrenal glands and helps manage cortisol (our stress hormone). Being dehydrated can increase stress sensitivity and throw off hormonal balance.
Enhances Brain Function & Mood - studies show that mild dehydration (just 1–2% of body weight) can impair memory, focus, and concentration. Hydration also plays a role in mood regulation and cognitive performance.
Improves Physical Performance - muscles are up to 75% water. Staying hydrated improves strength, stamina, and recovery—while reducing the likelihood of cramps, fatigue, and overheating.
Supports Detoxification & Kidney Function - water helps the kidneys filter waste and maintain electrolyte balance. Inadequate hydration can contribute to fatigue, bloating, and urinary tract issues.
Boosts Skin Health - while water isn’t a cure for skin issues, proper hydration helps support elasticity, barrier function, and a clearer, more balanced complexion.
We don’t always recognise the symptoms of mild dehydration which include:
Fatigue
Headaches
Poor concentration
Constipation
Dry skin or lips
Dizziness
Food cravings (especially salty or sweet)
Dark yellow or strong-smelling urine
Even if we don’t feel thirsty, our body may be asking for more water. We need between 1.5 - 3L water per day. This includes water from all fluids and water-rich foods. Needs can vary depending on factors like activity level, climate, diet, medication, alcohol and caffeine intake, and overall health. If we’re exercising regularly, breastfeeding, living in a hot climate, or eating a high-protein or high-fibre diet—we may need more.
A good indicator is often going to be our urine which should be pale yellow. If it’s dark or infrequent, we’re likely to be under-hydrated.
Staying hydrated doesn’t have to be complicated. Here are some easy, sustainable ways to get more water throughout the day:
Drink a Glass First Thing in the Morning - we lose water whilst we sleep via biological processing, perspiring and breathing. Rehydrating after sleep, before reaching for coffee or breakfast, can be really beneficial and we can start the day super-duper hydrated.
Use a Reusable Water Bottle - choose one, two or three we like and keep them with us. If it’s in sight, we’re more likely to sip.
Add Natural Flavor - infuse our water with lemon, mint, cucumber or berries for taste without added sugar.
Pair Drinking with Daily Habits - drink water after brushing our teeth, during meetings, or while preparing meals.
Eat More Water Rich Foods - cucumbers, melon, oranges, apples, spinach, strawberries, mushrooms and soups can all contribute to our hydration.
Drink Before Meals - a glass of water 15–30 minutes before eating can aid digestion and support portion control.
Try Herbal Teas or Sparkling Water - non-caffeinated options are great for hydration and offer some variety if we’re not a fan of plain water.
Set Gentle Reminders - use our phone, a sticky note, or a hydration tracking app to stay on track without overthinking it.
And finally, on the key question of whether bottled water is more nutritious than tap, if we look at the labels for most bottled mineral or spring waters, we will see that they contain various minerals. These are minerals that have come from the rocks that the water has passed through. Different water passes through different types of rock, and some bottled waters have more minerals than others, which may also affect the taste.
There is some thought that some of these minerals – like calcium and magnesium – are good for us, giving some bottled water a small health benefit. However, some tap water has just as many minerals as some bottled mineral and spring waters, and in some parts of the UK, we add fluoride to tap water to aid dental health. Though if we are eating a good balanced diet, we will be getting all the minerals we need regardless of the water we drink.
Hydration might seem basic—but it’s foundational. Water supports energy, digestion, cognitive clarity, hormone function, skin health, and recovery. In short, our body can’t do its job well without it.
If we are experiencing sluggishness, bloating, lack of focus, or a decrease in performance, it is important not to solely examine our diet or activity. We may be wise to begin by evaluating our hydration levels.
Just add water—our gut, brain, hormones, and entire system will thank us.
If you would like help achieving your optimum nutrition, please come and see me at Bridgford & Bingham Nutrition.
Happy eating,
Nina Thomas
BSc (Hons), MSc, ANutr
Registered Associate Nutritionist & Food Scientist
Bridgford & Bingham Nutrition
21 Brickyard Lane
East Bridgford
Nottingham
NG13 8NJ
Call: 07958 765337
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