A client once said she eats healthy, exercises regularly, and sleeps well – yet often feels tired. When asked about her water intake, she admitted she mostly drinks coffee, teh tarik, and soft drinks.

Like many people, she was overlooking one of the simplest but most essential habits for good health: staying hydrated with water.

Water plays a role in almost every function of the body – from regulating temperature and lubricating joints to aiding digestion and brain function. Yet, many Malaysians fall short of the recommended intake.

According to the Malaysian Dietary Guidelines 2020, adults should drink at least eight glasses (about two litres) of water a day, unless medically advised otherwise.

You may need more if you sweat profusely, are physically active or recovering from illness.

As you age, hydration becomes even more crucial. Older adults tend to have a reduced sense of thirst, which increases their risk of dehydration.

Here’s why water deserves more attention in your daily routine.

1. Keeps your body cool and balanced

When you’re dehydrated, your body struggles to regulate temperature. Sweating is your natural cooling system and it depends on adequate fluid intake.

Without enough water, your body heats up faster, putting you at risk for heat exhaustion or heat stroke, especially in Malaysia’s hot climate.

2. Boosts energy and brain power

Even mild dehydration, as little as 2% of fluid loss, can make you feel tired, sluggish, or foggy. Your heart has to work harder to pump oxygen-rich blood, and your brain’s performance can dip.

Research shows dehydration can affect concentration, memory, reaction time, and mood.

If you find yourself reaching for another coffee to fight fatigue, try a glass of water first. Your body might just be asking for hydration, not caffeine.

3. Supports smooth digestion

Water helps your body break down food and absorb nutrients. It also softens stool and prevents constipation. Without enough fluids, you may experience bloating, heartburn, or sluggish digestion.

Tip: Be sure to pair fibre-rich meals with plenty of water. Fibre works best when it absorbs fluids to keep your digestive system moving smoothly.

4. Protects joints

Your joints rely on cartilage, which is made mostly of water, to cushion movement and reduce friction.

When you’re well-hydrated, your joints stay lubricated, helping prevent stiffness or pain. It’s one of the easiest ways to support long-term joint health, especially if you’re active or ageing.

5. Maintains electrolyte balance

Blood contains electrolytes in the form of minerals like sodium, potassium, and magnesium. Electrolytes regulate muscle contractions and heart rhythm.

When you don’t drink enough water, electrolyte levels can become imbalanced, leading to muscle cramps, weakness, or even irregular heartbeat. Staying hydrated helps keep this delicate system in check.

6. Aids natural detoxification

Kidneys, liver, lungs, and skin all rely on water to flush out waste through urine, sweat, and bowel movements.

While “detox diets” are trendy, your body already has a natural detox system that works best when you’re properly hydrated. Think of water as your body’s internal cleansing agent.

7. Prevents headaches and improves mood

Dehydration can cause your brain tissue to temporarily contract, which may trigger headaches or migraines in some people.

It can also affect mood, making you more irritable or anxious. Staying hydrated throughout the day can help keep those headaches and cranky moments at bay.

Practical ways to drink more water

Building a hydration habit doesn’t have to feel like a chore. Try these easy strategies:

• Keep water within reach. Place bottles where you spend the most time — your desk, car, or bedside table — so you’re reminded to sip regularly.
• Drink water with meals. Swap out sugary or carbonated drinks for plain water during lunch and dinner.

• ‘Eat’ your water. Fruits and vegetables like watermelon, cucumber, tomatoes, and oranges are naturally hydrating. Soups and dishes with gravy count, too.
• Infuse water with flavour. Add slices of lemon, cucumber, or herbs like mint to your water for a refreshing twist. Keep a pitcher in the fridge and refill throughout the day.
• Start and end your day with water. A glass in the morning helps kickstart your metabolism, while one at night replenishes fluids.

Good hydration doesn’t just prevent thirst – it supports nearly every function in your body.

Whether you’re working, exercising, or simply going about your day, make water your go-to beverage. It’s a small, simple change that can make a big difference in how you feel, think, and move every day.

So, the next time you reach for your coffee or soft drink, pause for a moment – and consider making it a glass of water instead.

Read more articles by Indra Balaratnam here.

Indra Balaratnam is a consultant dietitian and a fellow of the Malaysian Dietitians’ Association. She runs her own private practice, Indra Balaratnam Nutrition, in Kuala Lumpur. Connect with her on Facebook and Instagram.