Water
The Most Underrated Habit for Health (And Why It Matters More Than You Think)
Hydration is one of the simplest, most powerful habits you can adopt - yet it’s often overlooked. At MOCO Coaching, we believe building sustainable, everyday habits is the key to lasting wellbeing and water is a perfect example. From supporting your brain and mood to boosting energy and digestion, staying hydrated touches almost every system in your body.
Let’s explore why water matters, how much you really need and what you can expect when you start getting your hydration right.
Why Water Matters - The Big Benefits
Drinking enough water is about more than quenching thirst. Adequate hydration can:
Support brain function and mood - dehydration can cause fatigue, irritability and brain fog
Boost physical performance - water regulates body temperature, lubricates joints and helps muscles recover
Aid digestion and nutrient absorption - preventing bloating and constipation
Support kidney health and detoxification - flushing out waste efficiently
Improve skin and energy levels - keeping you feeling vibrant and alert
Even mild dehydration can affect your day-to-day functioning, so prioritising fluids is a small habit with a big payoff.
Do You Really Need 8 Glasses a Day?
You may have heard the old advice to drink eight glasses (around 2 litres) a day. In reality, UK guidance recommends 6–8 cups of fluids daily, including water, tea, coffee and milk. (NHS)
Around 20–30% of hydration comes from food, such as soups, fruit and vegetables (BDA)
Personal needs vary based on activity, climate, body size and health status
Tip: Aim for pale, straw-coloured urine - it’s the simplest real-time hydration check. (Patient.info)
Hydration Myths - Busted
Myth: Coffee and tea dehydrate you
Fact: Moderate tea and coffee contribute to daily fluid intakeMyth: The more water, the better
Fact: Excessive water can be harmful without electrolytesMyth: You must drink 8 glasses a day
Fact: Fluid needs are personal; the key is consistency
How to Increase Your Water Intake
Making hydration a habit doesn’t need to be complicated:
Start your day with a glass of water
Carry a reusable bottle to sip regularly
Eat water-rich foods like cucumbers, melons and soups
Infuse water with lemon, cucumber or mint for flavour
Use reminders or apps to build a routine
Include tea, coffee, and milk as part of your daily intake
Consistency is more important than volume - small, frequent sips are better than forcing litres at once.
“But I Drink Plenty - How Quickly Will I Feel a Difference?”
One of the best things about proper hydration? You feel results fast.
Within Hours:
Improved focus and mental clarity
Increased energy
Fewer headaches
Within 1–3 Days:
Better digestion and bowel regularity
Reduced bloating
Improved mood and reduced irritability
Better sleep for many people
Within 1–2 Weeks:
Healthier skin and improved glow
Enhanced exercise performance and recovery
More stable energy throughout the day
Clearer hunger cues (less mistaking thirst for hunger)
Longer Term:
Lowered risk of heart and kidney problems
Better cognitive function and reduced brain fog
Support for weight management and appetite regulation
Healthier joints and muscles
Even moving from “not enough” to “mostly enough” water can make a noticeable difference - and the more consistent you are, the bigger the benefits.
The MOCO Takeaway
Hydration isn’t about perfection - it’s about building a simple, sustainable habit that supports your body and mind every day.
Your workouts, your sleep, your mood and your focus all benefit from even modest improvements in hydration.
Water is the foundation - a small, consistent habit that amplifies the impact of everything else you do for wellbeing.
Start today: sip regularly, tune into your body and watch your energy, focus and health improve. At MOCO Coaching, we help you turn simple habits like hydration into lasting lifestyle wins - because small, consistent steps build strong foundations.