Habit Library
Learn more about healthy habits, habit building and how Munay can help you stay healthy.
Hydration
Munay
Hydration
Explore how drinking enough water throughout the day boosts energy, improves focus, and helps your body work at its best. Learn how to build this healthy eating habit with Munay.
Why it matters
Water is essential to life, playing a key role in nearly every bodily function. Your body is made up of about 60% water, which is involved in regulating temperature, delivering nutrients to cells, flushing out toxins, and more.
Yet, many people fail to stay adequately hydrated throughout the day. Dehydration, even at mild levels, can lead to headaches, fatigue, reduced cognitive performance, and mood changes. Chronic dehydration has been linked to kidney stones, urinary tract infections, and other health issues.
On the flip side, staying hydrated can enhance mental clarity, physical endurance, and overall well-being. By focusing on hydration, you ensure that your body has the resources it needs to function at its best. Proper hydration improves energy levels, aids digestion, and supports everything from your skin’s health to your immune system.
What is hydration?
Hydration means keeping your body supplied with enough water to function well. Drinking enough water helps with energy, focus, and overall health, especially when using screens for long periods.
Science behind it
Research shows that staying properly hydrated is essential for both physical and mental functioning. Water plays a vital role in regulating body temperature, supporting digestion, transporting nutrients, and maintaining healthy joints and muscles.
When it comes to cognitive health, research highlights that even mild dehydration can impair focus, memory, and mood. Proper hydration supports mental clarity, reduces fatigue, and helps you stay more alert throughout the day.
Hydration also impacts energy levels and overall well-being. Research suggests that individuals who consistently drink enough water experience better physical performance, improved skin health, and greater emotional balance.
Benefits for your health
Focusing on hydration is more than just drinking water when you’re thirsty - it’s about creating consistent habits that keep your body hydrated throughout the day.
Proper hydration helps your organs perform efficiently, reduces the risk of health complications, and supports mental and physical performance. Whether you’re at work, exercising, or simply going about your day, staying hydrated can make a noticeable difference in how you feel and function.
How to build this habit
Here are practical steps to help you prioritize hydration:
- Start your day with water: Drink a glass of water first thing in the morning to replenish fluids lost overnight.
- Carry a water bottle: Keeping a refillable water bottle nearby makes it easier to sip water throughout the day.
- Set reminders: Use phone alarms or apps to remind yourself to drink water, especially during busy periods.
- Track your intake: Aim for at least 8 cups of water daily, adjusting based on activity level and climate.
- Include hydrating foods: Add water-rich foods like cucumbers, watermelon, and oranges to your meals and snacks.
- Drink mindfully: Pay attention to how often you drink water and how your body feels when hydrated.
Conclusion
Hydration focus is a simple yet impactful habit that supports your overall health and well-being. By making a conscious effort to drink water and include hydrating foods in your diet, you can improve your energy, enhance mental clarity, and support vital bodily functions.
Build this habit
Start building the habit of hydration with Munay, your intelligent habit companion. Go to Get Munay to download the app or visit Munay App to learn more about it.
Sources
- Benelam, B., & Wyness, L. (2010). Hydration and health: A review. Nutrition Bulletin, 35(1), 3-25. https://doi.org/10.1111/j.1467-3010.2009.01795.x
- El-Sharkawy, A. M., Sahota, O., & Lobo, D. N. (2015). Acute and chronic effects of hydration status on health. Nutrition Reviews, 73(suppl_2), 97-109.
- Jéquier, E., & Constant, F. (2010). Water as an essential nutrient: The physiological basis of hydration. European Journal of Clinical Nutrition, 64(2), 115-123. https://doi.org/10.1093/nutrit/nuv038
- Manz, F., Wentz, A., & Sichert-Hellert, W. (2002). The most essential nutrient: Defining the adequate intake of water. Journal of Pediatrics, 141, 587–592. https://doi.org/10.1067/mpd.2002.128031
- Marcos, A., Manonelles, P., Palacios, N., Wärnberg, J., Casajús, J. A., Pérez, M., … & Urrialde, R. (2014). Physical activity, hydration and health. https://doi.org/10.1017/s0029665110001795
- Masento, N. A., Golightly, M., Field, D. T., Butler, L. T., & van Reekum, C. M. (2014). Effects of hydration status on cognitive performance and mood. British Journal of Nutrition, 111(10), 1841-1852. https://doi.org/10.1017/s0007114513004455
- Millard-Stafford, M., Wendland, D. M., O’dea, N. K., & Norman, T. L. (2012). Thirst and hydration status in everyday life. Nutrition Reviews, 70(suppl_2), S147-S151. https://doi.org/10.1111/j.1753-4887.2012.00527.x
- Perrier, E. T., Armstrong, L. E., Bottin, J. H., Clark, W. F., Dolci, A., Guelinckx, I., … & Péronnet, F. (2021). Hydration for health hypothesis: A narrative review of supporting evidence. European Journal of Nutrition, 60, 1167-1180. https://doi.org/10.1007/s00394-020-02296-z
- Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458. https://doi.org/10.1111/j.1753-4887.2010.00304.x
- Shirreffs, S. M. (2005). The importance of good hydration for work and exercise performance. Nutrition Reviews, 63, S14–S21. https://doi.org/10.1111/j.1753-4887.2005.tb00149.x