Drinking enough water helps reduce stress levels, according to a study.

Water is not only essential for keeping the body functioning properly, it can also play a key role in how we manage stress. A recent study revealed that a lack of adequate hydration is linked to higher levels of cortisol, the hormone linked to stress, tension, and anxiety.

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Cortisol is a hormone released in situations of alertness, helping the body respond to threats or pressures. However, when its levels remain elevated for prolonged periods, consequences such as insomnia, weight gain, chronic fatigue, and cardiovascular problems can occur.

According to research, mild dehydration is enough to disrupt hormonal balance. When the body doesn't get enough water, it perceives the situation as a form of "physical stress." which activates the release of cortisol and increases the feeling of tiredness, irritability and mental tension.

Benefits of good hydration

Maintaining an adequate water intake not only benefits digestion, circulation, and body temperature, but also helps regulate mood and stress response. The benefits include:

• Fatigue reduction: Water promotes the transport of nutrients and oxygen to cells.
• Improved concentration: Dehydration affects memory and mental clarity.
• Emotional stability: Balanced cortisol levels contribute to maintaining calm and well-being.
• Greater resistance to stress: a well-hydrated body responds better to demanding situations.

How much water is recommended per day?

The amount varies depending on age, weight and physical activity, but in general it is recommended:

• Adult men: around 2.5 liters daily.
• Adult women: about 2 liters per day.
• Children and adolescents: between 1 and 1.5 liters, depending on their age.
• It is worth remembering that water can also be obtained from fruits, vegetables, infusions and other healthy liquids.

Tips for maintaining good hydration

• Always carry a bottle of water and take small sips throughout the day.
• Don't wait until you're thirsty to hydrate, as this is a sign that your body has already begun the dehydration process.
• Prefer natural water over sugary or caffeinated drinks.
• Include foods rich in water such as watermelon, cucumber, orange and melon.

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Science confirms that not drinking enough water can raise cortisol levels, increasing stress and affecting quality of life. Staying hydrated is a simple and effective tool for maintaining both your physical and mental health.

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