Are You Drinking Enough Water?

Written By Zac Symons

Not drinking enough water may be having a bigger impact on your health than you think. In fact, new research shows it could be quietly raising your stress levels.

MOST OF US ARE NOT DRINKING ENOUGH!

Studies suggest that about half of people worldwide are not meeting the daily recommendation for water intake which is around 1.5 litres. However, a recent study suggests that this number should be closer to 2-2.5 litres a day.

THE SCIENCE

A 2025 study from Liverpool John Moores University looked at water intake and stress. A key finding from this study was that individuals who were drinking under 1.5L/day had over 50% higher cortisol (the body’s main stress hormone) than those who exceeded the recommended daily intake.

THE RISKS OF HIGH CORTISOL

Here are some of the effects related to chronically high cortisol levels

DAILY HYDRATION TARGETS

Women: Aim for ~2-2.7L/day (8-10 cups)

Men: Aim for ~2.5-3.5L/day (10-15 cups)

FACTORS IMPACTING WATER INTAKE

Exercise: Loss of fluids through sweat

Environment: Hot and/or humid conditions put increase demand on the body to cool itself

Diet: More water is needed after salty meals to help balance fluid levels

Exercise, environment and diet all effect water intake

TIPS TO STAY HYDRATED

  • Start your morning with a glass of water

    This is a good way to get a head start on your daily intake.

  • Carry a reusable drink bottle with you

    This will constantly remind you to take sips throughout the day.

  • Add slices of lemon or lime to enhance flavour

    If you’re not a fan of plain water this can make it more enjoyable for you.

KEY TAKEAWAYS

  • Hydration isn’t just about thirst - not drinking enough can increase stress hormones and can impact long term health

  • Women should aim to drink at least 2L/day and men should aim for 2.5L/day

  • Start your morning with a glass of water and carry a drink bottle with you wherever you go

Zac Symons
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