Does water give you energy? How water can be as effective as caffeine

Martha M. Henze, MPH, MS, RDN - Registered Dietitian Nutritionist and Global Public Health Epidemiologist

Does water give you enough energy to overcome fatigue and increase your ability to concentrate in the afternoon? Most people head for coffee or soft drinks when they hit an afternoon slump. However, it could be dehydration setting in, and you just need a big glass of water.

Does water give you energy?

Our bodies consist of 70% water (give or take). Though recommendations suggest that we drink eight 8-ounce glasses of water daily, little consistent research supports this "8x8" rule. However, we do know that staying hydrated is vital for many reasons, particularly for the brain.

Even slight dehydration can cause a decreased performance in

math ability
short-term memory
mood
concentration and
alertness

If dehydration causes issues in the areas listed above, then drinking water does the opposite–it gives you energy and sufficient or improved performance in those areas.

Consequently, if a mildly dehydrated (down 1% of body weight) 150-pound person drank 3 cups of water, they could quickly improve hydration and energy levels reflected in mood and alertness in a calorie-free way.

Try these 3 ways to improve your fluid intake

1. Snack on juicy fruits and vegetables

By increasing your consumption of fruits and vegetables that contain a lot of water, not only will you be hydrated, but you will also feel fuller on fewer calories.

Foods that have a high percentage of water

Watermelon
Tomatoes
Grapes
Oranges
Cucumbers
Strawberries
Salad greens

2. Drink water as part of your routine

Drink a large glass of water first thing in the morning, even before your first cup of tea or coffee.
Bring a filled water bottle with you to drink throughout the day. One advantage is that you are less tempted to buy a sweetened beverage at the drive-through.
Track your water and fluid intake on the MyNetDiary tracker.
Mark a water bottle with time-oriented goals.
Put a gallon of water next to your computer to fill your bottle easily.
Place water bottles in various places, such as in the car and by the exercise machine, as a reminder to drink more.
Before each meal, drink a large glass of water. This not only helps you keep hydrated, but it may also help you lose weight because you feel fuller and may eat less.
Make a pot, not just a cup, of herbal tea to drink as you unwind in the evening.

3. Enhance your water-drinking experience

Some studies have shown that the more you like your water bottle, the more you will use it. Also, you may drink more if your water bottle has a straw in it.
Make your own fusion by adding fresh orange, lemon, or lime slices. Add some mint leaves or a piece of cucumber to give you that spa feeling at home.
Drink really cold water with fruit ice cubes that you make with blueberries, raspberries, or strawberries in an ice cube tray.

Not drinking enough water affects your energy levels and can make you feel tired. Instead, try drinking more water and see what happens to your alertness, mood, and concentration. Water truly is the other caffeine!