Water has become somewhat of a health craze. While staying hydrated has always been important, recent trends like #watertok have brought water to the forefront of health and wellness discussions.
More people are now starting to recognise the positive link between hydration and gut health for better digestion, mental clarity, and improved mood. They are also starting to make staying hydrated a health priority, whether that’s through making minor lifestyle changes or setting daily hydration goals.
In this article, we’re going to focus on the link between hydration and gut health – what it does, why it matters, and what you can do to improve it! We’re also going to share some top tips for making hydration an easy and natural part of your lifestyle.
The link between hydration and gut health
Water is essential for gut health as it helps maintain digestive function. As you may already know, the digestive system is made up of different organs that work together to break down food into nutrients. These nutrients are absorbed by the body and used to help keep us functioning optimally. Water helps keep your digestive system running smoothly, by keeping things soft, and enabling food to move more easily from one organ to the next. It also supports the digestive process by helping to break down foods, soften the stool, prevent constipation, and ensure regular bowel movements.
Does hydration help gut health? The importance of hydration
Hydration plays a key role in supporting gut health. As you’ve already seen, it can help with digestive function, by helping your body break down food, and keeping things moving from one organ to the next. But did you know that it also contributes to other important digestion processes and gut health functions?
Water is important for your gut microbiome. This is because your gut is home to trillions of beneficial microbes, which rely on proper hydration to thrive. These bacteria play an essential role in your digestion, immune function, and even mental health. Staying hydrated helps nourish these good bacteria, and leaves you feeling great.
Water helps your body take in the good stuff. This is because it helps the body dissolve and then absorb key nutrients, including vitamins and minerals. And what about the bad stuff, you ask? Water also helps flush things out, helping your body remove harmful toxins through your kidneys and digestive tract. Staying hydrated helps keep everything in balance, and improves your overall health.
As you can see, drinking enough water ensures that your digestive system can function properly, maintain a healthy microbiome, and absorb nutrients efficiently. That’s why staying hydrated throughout the day is so important for gut health.
How do you know if you’re drinking enough water?
The average recommended water intake for women is 1600ml, whereas the recommended daily amount for men is slightly higher at 2000ml. It’s important to keep in mind though that the amount of water you should drink can also vary depending on things like your diet, activity level, and individual health needs. It can even vary based on where you live!
Let’s look at some common factors. If you’re a big fan of salty, spicy, or high-protein foods, then you may need more water to help balance your sodium and digestion. And if you’re physically active, then you may also need to drink more water after exercise to help you replenish water lost through sweat. When it comes to your body, certain health conditions can be a consideration; illness, pregnancy and breastfeeding can also increase your water needs. And when it comes to location, if you live in warmer climates, then you might need additional water to make up for fluid loss through sweat.
Ideas for improving your hydration in 2025
Now we’ve got a better understanding of what your body needs, let’s look at some ideas for improving your hydration, and ensuring you get enough water every day.
Committing to your hydration goals:
One of the easiest ways to stay on track is by working towards hydration goals. Start by defining a clear target for how much water you want to drink each day. Use reminders, like phone alarms or hydration apps, to prompt you throughout the day, especially at times when you’re usually busy and might forget. And don’t forget to track your progress. Use a water-tracking app or a marked water bottle to monitor your intake and stay on track to meet your daily goal. By doing this, you can create a simple daily routine that helps you start and build healthy hydration habits.
Making hydration part of your daily routine:
Not one for goal tracking on apps? There are plenty of other ways to start making hydration a part of your daily routine. For example, you can start by drinking a glass of water as soon as you wake up to kickstart your hydration after a night’s sleep. You can also carry a refillable water bottle with you throughout the day, making it easier to sip water and stay on track.
Another easy way to drink more is to attach your hydration goals to another daily routine. For example, you can start by drinking a glass before or during meals, which will help digestion and ensure consistent hydration. You can also take a quick sip before, during, and after physical activity to help replace fluids lost through exercise. By establishing these quick and simple habits, you can find easy ways to make hydration part of your daily routine.
Making hydration part of your lifestyle:
Do you drink less because you find water boring? Try infusing it with fruits, herbs, or vegetables like cucumber, mint, or lemon for added flavor without extra calories. Or, swap it for something else entirely. You can try buying healthy vitamin water products from the store, or even making your own delicious smoothies at home. Don’t forget, you can also increase your water intake by enjoying a quick bite. Many fruits and vegetables, such as watermelon, cucumbers, oranges, and strawberries, are naturally packed with water, offering a tasty and hydrating snack.
As you can see, there are plenty of ways to start drinking more and meeting your 2025 hydration goals. By working these small habits into your day, staying hydrated will soon become a natural and effortless part of your daily routine.
Shopping for your hydration goals 2025
Here are our top picks for helping you hit your hydration goals!
Staying hydrated is one of the easiest and most effective ways to support gut health. Whether it’s through mindful hydration habits, tracking your intake, or incorporating water-rich foods, there are plenty of ways to ensure you’re meeting your hydration needs. By making small, consistent changes, you can also build lasting hydration habits that will keep your gut and body functioning at their best in 2025 and beyond.
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