We’ve all heard that we should “drink more water,” but how many of us truly do? Between coffee runs, work deadlines, and daily stress, hydration can easily fall to the bottom of the list. Yet, medical experts warn that not drinking enough water can have a real impact on your health — from headaches and fatigue to digestion problems and even changes in mood.
So, how much water do we actually need, and what happens when we don’t get enough? Let’s dive into what the experts have to say.
💧 Why Water Matters So Much
Water is the foundation of life. According to Harvard Health, around 60% of the human body is made up of water, and every cell depends on it to function properly. It regulates body temperature, cushions joints, and helps carry nutrients and oxygen throughout the body.
Dr. Marjan Moghaddam, D.O., from Henry Ford Health, explains,
“We’re made up of water more than anything else. Drinking six to eight eight-ounce glasses of water daily is what’s recommended. Six is fine for most people, eight if you’re more active.”
🧠 What Happens When You Don’t Drink Enough Water
Even mild dehydration can affect how your body feels and performs. Below are some of the most common signs and health effects experts have identified.
Are you drinking enough water? (Getty Stock Photo)
1. Persistent Headaches
A lack of water can cause the brain and surrounding tissues to temporarily shrink, leading to headaches. The National Institutes of Health (NIH) notes that dehydration headaches often improve once hydration levels are restored — so a glass or two of water can make a real difference.
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2. Digestive and Bowel Problems
Dr. Moghaddam explains that there are “water receptors in the colon,” which pull water from the body to keep stools soft. Without enough hydration, stools can harden, leading to constipation, abdominal pain, and cramps.
The CDC also highlights that hydration supports digestion by helping the intestines absorb nutrients efficiently.
3. Mistaking Thirst for Hunger
Surprisingly, dehydration can sometimes make you feel hungry. “Sometimes people mistake thirst for hunger and they eat more,” says Dr. Moghaddam. “But really they just need to drink more water.”
Next time you feel snackish, try having a glass of water first — your body might just be craving hydration, not calories.
4. Fatigue and Mood Changes
Feeling unusually tired or irritable? That might also be dehydration. According to BBC Science Focus, even slight dehydration can reduce energy levels, impair focus, and affect mood stability.
5. Skin and Appearance
Dry skin, dullness, and even under-eye circles can become more noticeable when you’re dehydrated. Water helps maintain skin elasticity and flush out toxins, keeping your complexion healthy and radiant.
⚖️ Is It Possible to Drink Too Much Water?
While dehydration is more common, it’s also possible to drink too much water too quickly — a condition known as water intoxication or hyponatremia.
The Mayo Clinic explains that this happens when the body’s sodium levels become dangerously diluted. Although rare, it emphasizes the importance of balance — moderation is key.
🥤 How Much Water Do You Really Need?
There isn’t a one-size-fits-all answer. As dietitian Amy Goodson told The New York Post,
“Many factors impact how much water you need, including your age, sex, activity level, and overall health.”
Not having enough water can have a big impact on your body (Getty Stock Photo)
Here are general guidelines supported by Harvard Health and CDC:
- Women: About 2.7 liters (roughly 11 cups) daily
- Men: About 3.7 liters (roughly 15 cups) daily
- More active people or hot climates: Increase intake as needed
- Fruits and veggies: Remember that foods like cucumbers, oranges, and watermelon also count toward your hydration goals
💡 Simple Ways to Stay Hydrated
If you struggle to remember to drink water, try these small lifestyle tweaks:
- Keep a reusable bottle nearby at all times
- Set phone reminders or use hydration apps
- Start your morning with a full glass of water
- Eat more water-rich foods (e.g., melons, lettuce, tomatoes)
- Replace one sugary drink per day with plain or infused water
✅ The Bottom Line
Water truly is essential for every part of your well-being — from your brain and skin to your digestive system. While most people do well with 6–8 glasses per day, the right amount depends on your body and lifestyle.
The key takeaway? Listen to your body’s thirst cues, stay mindful of your water intake, and aim for a steady, balanced approach to hydration.
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Sources
- Harvard Health Publishing – How much water should you drink?
- Centers for Disease Control and Prevention (CDC) – Water and Healthier Choices
- National Institutes of Health (NIH)
- Mayo Clinic – Hyponatremia Overview
- BBC Science Focus – What happens if you don’t drink enough water?
Disclaimer: This article is for informational purposes only and does not constitute professional medical advice. Always consult a qualified healthcare provider before making any health-related decisions.
