Wellness starts from the inside out, and one of the simplest yet most powerful wellness tools is water. Staying properly hydrated supports everything from mental clarity to physical performance. Yet, it’s something many of us tend to overlook in our daily routines.

Let’s break down why water matters, how much you really need, and the many creative ways to stay effortlessly hydrated throughout your day.

Why water is essential

Your body is made up of about 60% water. It plays a role in nearly every function, from regulating body temperature and cushioning joints to flushing out toxins and keeping your skin glowing. When you’re even mildly dehydrated, you can start to feel fatigued, unfocused, and sluggish.

Some of the benefits of staying hydrated include:

• Improved energy and focus
• Better digestion and nutrient absorption
• Healthier skin and a natural glow
• Reduced muscle cramps and better workout performance
• Support for detoxification and metabolism

How much water do you need?

The standard recommendation is about 8 cups (64oz)  of water a day, but that’s a general guideline. Your actual needs depend on your body size, activity level, and environment. A good rule of thumb? Listen to your body—don’t wait until you’re thirsty!

Pro tip: check the color of your urine. Pale yellow means you’re likely well-hydrated; darker hues are a sign you need more fluids.

Five easy ways to stay hydrated throughout the day

Drinking plain water isn’t the only way to hydrate. Here are smart, doable ways to stay on top of your intake:

1. Infuse your water: Add slices of cucumber, lemon, berries, or mint for a flavor boost without added sugar. It makes the experience feel a bit more special, and often encourages you to drink more.

2. Eat your water: Yes, food counts too! Load up on water-rich foods like cucumbers, watermelon, oranges, strawberries, celery, and zucchini. These not only hydrate, but also deliver vitamins and antioxidants.

3. Set reminders or use a water app: We get it—life gets busy. Use a water tracking app or set a simple hourly reminder on your phone to take a few sips.

4. Keep a reusable bottle with you: Out of sight, out of mind. Having a reusable water bottle nearby makes it easy to sip throughout the day. Bonus: it’s better for the planet.

5. Drink before you feel thirsty: Thirst is a late sign of dehydration. Make it a habit to drink upon waking up, before meals, during workouts, and throughout your workday.

Hydration and movement go hand-in-hand

Whether you’re sweating it out in a workout or just going about your day, staying hydrated supports your muscles, joints, and energy levels. Even mild dehydration can decrease physical performance, so make water a non-negotiable part of your wellness routine.

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Written by: Ella Ward, Education intern.

Ella is an intern at Shed and a student of Exercise Physiology and Nutrition. As a Pilates instructor with a passion for wellness, strength, and sustainable healthy habits, she strives to inspire others to feel their best from the inside out. She enjoys sharing practical tips that empower people to create healthier, more balanced lives.

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