It is summer and a hot one this year for Europe. Whilst we all know about the importance of hydration when it is hot but actually there are a lot of misconceptions about drinking water, when really this is one of the most simple, free and easy ways to improve your health!

Water is essential to life, not just in a poetic sense, but in the most practical way possible. Every system in the human body depends on adequate water to function properly in fact water is involved in almost every biological process. Our energy relies on proper hydration – it aids digestion, regulates our temperature, helps flush out toxins and helps lubricate our muscles and joints. Yet, many people underestimate the crucial importance of staying well hydrated and the impact it has on both our physical and mental health.

The human body is composed of around 60% water, with the brain and heart made up of nearly 75%. Even mild dehydration, as little as a 1-2% drop in total body water can affect our mood, and concentration. We all know the term ‘hangry’ (when being hungry makes us irritated and short tempered) but this can also happen when we are dehydrated! Lack of water will also make you feel very tired – in fact dehydration is thought to be the cause of one in ten visits to the GP in the UK for tiredness and fatigue.

And of course over time, chronic low-level dehydration can contribute to headaches, constipation, urinary tract issues, kidney stones and a reduced ability to detoxify effectively.

How much should we drink a day? This does depend on factors such as age, sex, climate, activity level, and overall health. The NHS recommends around 1.2-1.5 litres daily (6-8 glasses) our European and American counterparts recommend a much higher amount. In general I would recommend a figure closer to 2 litres a day (not caffeinated drinks which are diuretic!) but it always worth adjusting this based on your own individual circumstances.

Lifestyle and Integrative Medicine approaches view hydration as a daily practice of self-care. In a fast-paced, caffeine-fuelled world, water is often overlooked, yet it’s one of the most powerful, accessible, and low-cost tools for maintaining health. Whether you’re aiming to improve energy, focus, digestion, or simply feel more balanced, drinking enough water is definitely a first step in the right direction and you could see a dramatic improvement in how you feel and look.

Some tips I would recommend for hydrating properly:

* Drink water mindfully, keep a track of how much you are drinking so you can check you are drinking enough in a day. Don’t rely on your thirst reflex as most people don’t feel thirsty until they are already dehydrated.

* Choose herbal teas as well as water as these also help hydration and can be used to support your particular needs (like drinking ginger or fennel tea for digestion or chamomile for relaxation)

* Eating high-water-content foods (like cucumbers, berries, and leafy greens) is also a great way to support hydration naturally

* If exercising or sweating heavily, or after a stomach bug or illness, consider replenishing your body with electrolytes rather than just water. Minerals like sodium, potassium, magnesium, and calcium will be used up in these circumstances and you might be lacking. These are essential for nerve signalling, muscle function and hydration at a cellular level. Adding electrolyte-rich fluids (such as coconut water, herbal teas, or electrolyte powders) can help restore this balance.

Dr Elizabeth Thompson