Benefits of Staying Hydrated

January 24, 2025

Water is often hailed as the elixir of life, and for good reason. Our bodies are made up of about 60% water, making it essential for a variety of bodily functions (Meyer et al., 2019). Yet, many of us still don’t drink enough of it. Whether you're a busy professional or a stay-at-home parent, it’s easy to overlook the importance of staying hydrated. However, drinking enough water is vital for maintaining good health and optimizing daily performance. Below are five reasons why drinking water is good for you.
 
Improves Physical Performance
One of the most significant benefits of drinking water is its positive impact on physical performance (Meyer et al., 2019). During exercise, the body loses water through sweat, and staying hydrated ensures that your muscles and joints function efficiently (Meyer et al., 2019). Dehydration can lead to fatigue, decreased endurance, and even muscle cramps, which can severely impact your workout (Meyer et al., 2019). By drinking water, you help regulate your body temperature, keep joints lubricated, and ensure your muscles have the necessary hydration to perform at their peak (Meyer et al., 2019). Whether you’re running a marathon or doing light yoga, adequate hydration can improve your performance and make your workouts feel less taxing (Meyer et al., 2019).
 
Supports Digestive Health
Drinking water plays a crucial role in maintaining a healthy digestive system (Muto, 1988). Water helps dissolve fats and soluble fibres, preventing constipation and aiding in smoother bowel movements (Muto, 1988). It also flushes out waste products from the body, promoting better kidney function (Muto, 1988). When you don’t drink enough water, your body tries to retain water in the colon, leading to constipation (Muto, 1988). Staying hydrated ensures that the digestive process runs smoothly and prevents uncomfortable gastrointestinal issues (Muto, 1988). So, if you’re feeling bloated or sluggish, it might be time to drink a glass of water.
 
Boosts Skin Health
Your skin is the largest organ in your body, and just like any other organ, it needs water to stay healthy (Williams et al., 2007). Hydration helps maintain skin elasticity, reduces the appearance of fine lines, and promotes a natural, healthy glow (Williams et al., 2007). When your body is dehydrated, your skin can become dry, flaky, and prone to wrinkles (Williams et al., 2007). Drinking water helps keep your skin cells functioning properly, ensuring that your skin remains supple and well-moisturized from the inside out (Williams et al., 2007). Additionally, proper hydration may help in the fight against acne and other skin conditions by flushing out toxins that can lead to breakouts (Williams et al., 2007).
 
Regulates Body Temperature
Water plays a vital role in regulating your body’s temperature, especially when you’re exposed to extreme heat or engaging in physical activities (Boulze, Montastruc, & Cabanac, 1983). Sweating is the body’s natural cooling mechanism, and water is a crucial component in this process (Boulze, Montastruc, & Cabanac, 1983). When you're hydrated, your body can produce sweat efficiently, which helps cool down the body and maintain a stable internal temperature (Boulze, Montastruc, & Cabanac, 1983). Dehydration can impair this cooling process, increasing the risk of overheating and heatstroke, particularly in hot weather or during intense physical exertion (Boulze, Montastruc, & Cabanac, 1983). Drinking enough water helps your body maintain a normal temperature, preventing potential heat-related health issues.
 
Enhances Brain Function and Mood
The brain is highly sensitive to dehydration, and even mild dehydration can affect cognitive function, memory, and mood (Boulze, Montastruc, & Cabanac, 1983). Studies have shown that when you're dehydrated, you may experience difficulties concentrating, feel more fatigued, or even become irritable (Boulze, Montastruc, & Cabanac, 1983). Drinking enough water can help keep your brain sharp, enhance your ability to focus, and improve your overall mood (Boulze, Montastruc, & Cabanac, 1983). In addition to its cognitive benefits, staying hydrated ensures that your brain can function at its best, promoting better decision-making, problem-solving, and productivity (Boulze, Montastruc, & Cabanac, 1983).
 
Conclusion
Drinking water is one of the simplest and most effective ways to improve your overall health. From enhancing physical performance to supporting digestive health, boosting skin appearance, regulating body temperature, and improving brain function, the benefits of staying hydrated are undeniable. So, whether you're exercising, working, or simply going about your day, make sure to drink plenty of water. Your body will thank you for it, and you’ll feel the positive effects in no time. Keep that water bottle nearby and remember that hydration is key to living your best, healthiest life!
 
References:
- Meyer, F., Timmons, B. W., Wilk, B., & Leites, G. T. (2019). Water: hydration and sports drink. In Nutrition and enhanced sports performance (pp. 545-554). Academic Press. Retrieved     from Water: Hydration and Sports Drink - ScienceDirect


- Muto, T. (1988). Digestion and absorption. Tokyo: Daiichishuppan Co., Ltd, 228. Retrieved from samples.jbpub.com/9781284021165/9781449649241_CH03_Insel_4886_1.pdf


- Williams, S., Krueger, N., Davids, M., Kraus, D., & Kerscher, M. (2007). Effect of fluid intake on skin physiology: distinct differences between drinking mineral water and tap water       International journal of cosmetic science, 29(2), 131-138. Retrieved from Effect of fluid intake on skin physiology: distinct differences between drinking mineral water and tap water - Williams - 2007 - International Journal of Cosmetic Science - Wiley Online Library


- Boulze, D. M. P. C. M., Montastruc, P., & Cabanac, M. (1983). Water intake, pleasure and water temperature in humans. Physiology & behaviour, 30(1), 97-102. Retrieved from Water intake, pleasure and water temperature in humans - ScienceDirect

 



Prehabilitation in Workers Compensation: Enhancing Function, Reducing Downtime

September 1, 2025
As the global population ages and the prevalence of musculoskeletal conditions continues to rise, the demand for orthopaedic surgeries has surged dramatically. With this increase comes a growing emphasis on not just the surgical intervention itself, but also on the preoperative phase as a critical window of opportunity to enhance patient outcomes. One of the most promising strategies emerging in this space is prehabilitation—a proactive, personalized approach to preparing patients physically and mentally for surgery. Prehabilitation can be broadly defined as a personalized exercise program designed to improve physical function and optimize recovery outcomes for any upcoming surgical intervention. In the context of workers compensation, prehabilitation offers additional value. By maintaining or even improving a patient’s physical function prior to surgery, individuals are often able to remain engaged in modified or light-duty work roles. This not only supports their psychological well-being and financial stability but also contributes to faster and more sustainable return-to-work outcomes post-surgery. A recent meta-analysis by Punnoose et al. 2023, found that a targeted prehabilitation program increased muscle strength, improved joint function and led to a higher health-related quality of life (HRQOL) scores. These findings were consistent with patients undergoing Total Knee Replacements (TKR), Total Hip Replacements (THR) and lumbar spine surgery. Some clinical applications are listed below: Targeted approach of 4-6 weeks, with 2 sessions per week. This aligns with physiological evidence suggesting that a minimum of 4–6 weeks of strength training is needed for neuromuscular adaptations. Mixture of supervised and unsupervised intervention Multimodal programs (e.g. combining exercise with education or psychological support) may enhance outcomes By improving outcomes and reducing recovery timeframes, prehabilitation stands out as a cost-effective, proactive approach to treatment.  James Chandler Workers Compensation Specialist ‑ Team Leader South (AEP, ESSAM) Exercise Rehabilitation Services – WA

How to Fit Exercise into Your Lifestyle

September 1, 2025
As Exercise Physiologists, a large part of our role is to empower an injured worker to integrate exercise into their lifestyle – something that is easier said than done for everyone! A common misconception about exercise, is that, for an effective workout, it must be a gruelling 1-hour session in a gym or a 10km stomach churning run, however this is not the case! Here are some alternatives and strategies to gradually make positive changes to your life: One easy way is to add movement to tasks you already do. Walking or biking instead of driving short distances, taking the stairs instead of the elevator, holding your newborn as you perform a few quick (and safe!) squats or completing short exercises during TV commercials are simple ways to stay active without setting aside extra time. Another is to schedule ‘mini’ workouts like any other appointment. Set aside just 20 to 30 minutes a few times a week—whether in the morning, during lunch, or in the evening. Utilising exercise equipment that we give you during our initial assessment and picking a handful of exercises that you may particularly enjoy, is a great shorter alternative. Treating these moments as important and ‘you’ time can help build a consistent habit. Exercising with others can make it more fun. Invite a friend for a walk, join a fitness class, or play a sport with family. When you combine social time with physical activity, it feels less like a task and more like enjoyment. The same goes for a sport or hobby that you may like, whether it’s swimming, yoga, hiking or dancing! Experimenting with the introduction of one of these strategies can be an easier first step to making a positive lifestyle change. With a little planning and creativity, exercise can become a natural part of your lifestyle, helping you stay healthy and energized without adding stress to your day. Alexander Gerry Workers Compensation Specialist (AEP, ESSAM) Exercise Rehabilitation Services – WA

The Beauty of a program: Couch to 5k

June 19, 2025
If you have doom scrolled through Instagram/Facebook or YouTube recently you may have been bombarded with advertisements for a slew of different exercise programs. These all usually have something to do with what you value and target you with a preamble on how to get it, how did I shrink my waist size, how do I build muscle or how I rehabbed my knee pain. As an exercise physiologist it's my job to write these programs! Now although I don’t always enjoy interruptions to my news feed of cat videos and rugby highlights, I do actually think a lot of these programmes have merit! I love anything with a bit of structure that can help you progress yourself towards what you care about so today I wanted to write about one of my favourite programs of all time and that is the “Couch to 5km Running Programme” Why Running? I love running as an exercise choice, it gets you outdoors, it has increasing social connections via run clubs/park runs and is completely free! However, it’s hard to jump in to, I see a lot of people getting tripped up by some of the barriers that come with it. A lot of the people I see starting running don’t know about the many choices that come with exercise and in the exercise physiology business we call this the FITT principle! - Frequency – How often are you doing your running? - Intensity – How fast or slow are you running? - Time – How long should I run for? - Type – Why run over biking or rowing? A dedicated programme takes care of these for you, and I think the Couch to 5k programme does a fantastic job of introducing you to all these different ideas. Language! The first thing I love about the “Couch to 5k” is its language. The use of simple and direct language leaves a bit of room for interpretation. You can see clear above on your first Tuesday run you will run for 1 minute and walk for 1 minute. In this small interval that speed is utterly and entirely up to you. Go as slow as you like or as fast as you like however I want you to run for the entire minute! Keeping things simple is so important and this guidance is exactly where I would want you to start off as a beginner runner, have some fun and run! Progression! From week to week the running times can be seen to get bigger and bigger! Slowly but surely these intervals only increase by 1 or 2 minutes at a time. Between each session you will be able to notice small increases, but your fitness catches up with that! The whole point of a programme is that it starts small and works up, no single day itself should feel like an insurmountable workout but by the end you’re able to run a whole 5k! Rest! This program builds in rest days and rest periods so well. Each day is spaced out giving some time for you two recovers but not so much so you can get some fitness in! Within the workouts as well these intervals leave you working for the right amount of time each workout. Goals Too often when working out our goals are too big and lofty. Being able to make big changes start with small actions and goals. You can’t change yourself image in one day so I like the time frame of 6 weeks (in some programmes 6-12 weeks) because by the end we have a set definable goal of what we want to achieve, and we can really feel thar progression of fitness! Mathew Walker Exercise Physiologist Exercise Rehabilitation Services ‑ WA
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