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Key points

• Water has several health benefits, including boosting energy levels, revitalizing skin health, reducing the risk of headaches, and aiding in digestion.
• Hydration doesn’t need to be boring—there are plenty of ways to reach your hydration goals, such as drinking herbal teas or smoothies, or eating water-rich produce.

There’s a lot of hype on the internet about things like how to replenish your energy, keep your digestion running smoothly, and achieve glowing skin. Various “superfoods” and supplements are touted, along with some pretty sketchy diet advice (celery juice cleanse, anyone?). But what if the missing piece to your puzzle is simply upping your water intake? That’s right—while it may not be a magic fix, water has a ton of health benefits that can help you stay on your A-game.  

1. Elevating energy levels

When you’re navigating a demanding schedule packed with classes and extracurriculars, staying properly hydrated can be your secret weapon for combating fatigue and boosting energy. This is because water plays an important role in bringing nutrients to cells, which are constantly reproducing and repairing themselves to keep the body operating in a healthy and functional way. 

Think of it this way: Drinking a glass of water is a bit like turning on a light switch. Since our bodies lose water throughout the day from things like sweating, urinating, and breathing, it’s important to turn that light switch back on to make sure our energy levels stay stable.  

2. Revitalizing skin health

Hydration is a game-changer if you’re looking to give your skincare regimen a boost. “Water intake can improve skin thickness and density,” says Dr. Barry Popkin, a professor of nutrition at the University of North Carolina Chapel Hill. “It offsets [cell-level] water loss and can improve skin hydration.” Water also helps maintain skin elasticity, aids in the removal of toxins, and can help prevent common issues such as dry skin, according to Dr. Popkin.

3. Headache prevention

Poor hydration can cause the brain and other tissues in the body to shrink. As this shrinking occurs, the brain pulls away from the skull, which puts pressure on nerves that can lead to headaches. 

“Some headaches improve with food or water, or are less likely to occur with greater attention to regular intake of food or water,” says Dr. Davis Smith, a physician and medical director of Student Health and Wellness at the University of Connecticut in Storrs. “If you are prone to this type of headache, you should [adjust] your food and water consumption to match your needs.”

That said, not all headaches are caused by dehydration, but staying well hydrated may reduce the likelihood that a headache will pop up—especially during stressful periods, like midterms or finals. “We tend to neglect our health during exam season when many of us get overwhelmed and busy,” says Bea A., a third-year student at the University of California, Berkeley. “Having a bottle of water around you at all times is helpful to refresh not only your body but also your mind.” Because stress is another common cause of headaches, keeping tabs on your water intake during these high-pressure times of the year can be helpful. Experiment with incorporating regular water breaks into your study routine to boost your hydration levels.

4. Maintaining proper digestion

Water helps to break down food as it passes through your digestive system and can help soften stool, according to the National Health Service, England’s publicly funded healthcare system. If you’re feeling constipated, it could help to up your water intake.  

“Most people most of the time are not at risk of dehydration,” says Dr. Smith. “Thirst is a pretty reliable signal; if you’re not thirsty, you’re probably OK.”

So is it true that we need six to eight glasses of water a day? Not necessarily. Everyone’s water needs differ depending on our bodies, activity levels, and diets. To ensure proper hydration, Dr. Smith recommends drinking “enough that we are not feeling thirsty and are urinating about every four hours.” Checking the color of your urine is a simple and effective method for monitoring your hydration. A light yellow or pale straw color indicates proper hydration, while darker colors may suggest inadequate water intake. “In some situations, such as strenuous physical activity and high-heat environments, we need to be more attentive to keeping up with fluid losses,” Dr. Smith says. “Clinical dehydration from heat stress, severe diarrheal disease, and other causes requires urgent medical intervention.”

Signs of dehydration

• Decrease in athletic performance, endurance, and coordination
• Dry throat from excess thirst
• Persistent feelings of fatigue
• Decreased urination
• Dizziness and nausea
• Abnormal drops in temperature and feeling colder than usual

Drinking plain water can get boring pretty fast, so make it fun! Here are a few ways to freshen up your hydration game: 

• Infused water: Add slices of lime, lemon, cucumber, or other fruits to enhance flavor.
• Herbal teas: Enjoy teas like mint or fruit-infused teas for a flavorful hydration alternative.
• Coconut water: Though research shows coconut water doesn’t hydrate you more than regular water, it’s a delicious alternative if you’re finding it hard to drink enough.
• Water-rich produce: Incorporate water-rich fruits and vegetables into your diet, such as watermelon, berries, cucumber, bell peppers, and citrus fruits like oranges, lemons, or limes.
• Smoothies: Blend hydrating fruits with yogurt or milk for a delicious and nutritious hydration boost.

There are also a few other tricks you can use to encourage yourself to drink more throughout the day. “Create a tea bar or [drink] station with different flavors to make it look appealing and encourage [yourself] to drink more water,” suggests Jessica M., a  recent graduate of Bow Valley College in Calgary, Alberta. 

Cassandra Andrews, a licensed dietician in Albuquerque, New Mexico, suggests the following:

Dedicate a few bottles to hydration

Choose a few easy-to-clean bottles in various sizes—these could be reusable bottles or repurposed bottles from drinks like seltzer or juice. Try to avoid disposable cups and bottles to increase likelihood that you’ll refill the bottle (plus, it’s friendlier to the environment). Look for bottles with straws, spouts, and sipping holes, since these may encourage more frequent drinking by simply being readily available to sip without opening a bottle. 

Personalize your water bottles

You’re more likely to reach for visually and ergonomically appealing bottles, especially if you’ve personalized them with stickers or drawings. You can also use containers with motivational markings and/or times of day to give you a visual of how much water you “should” have consumed by that time.

Have water ready to go 

Store your filled water bottles in places where you can easily grab it (e.g. backpack, gym bag, work station, different rooms of the home). If you prefer pouring water fresh when you want it, keep a water dispenser in a high-traffic area of your home or keep a jug in your fridge. Having water already “prepared” on hand—or even just having ice handy to enjoy refreshing fluids at your desired temperature—can help you keep sipping throughout the day.

Make it a habit to always have water on you

Always bring a water bottle with you when you’re out and about. Lanyards, handles, straps, or bags may make it less of a hassle. Locate and note refilling stations near you throughout the day, whether that’s at school, work, the gym, restaurants, or coffee shops. Fill your bottle as you go rather than waiting until it’s empty so you can guarantee your access to water.