The Power of Water

Written By Salu Creations Pty Ltd

A Practical Guide for Energy, Mood, and Longevity

We’ve all heard the advice to “drink more water.” But most people underestimate just how much proper hydration impacts energy levels, mood, focus, and long-term health.

If someone comes to me struggling with their mental health, I like to assess their basic lifestyle choices before looking any further. I rate hydration and water quality in my top foundational lifestyles choices for a robust mental & physical health along with sleep, diet and exercise.

Water is more than just a basic need, it’s a biological requirement for optimal brain function, physical performance, emotional stability, and even how long we live. And it’s not just about drinking more water, it’s about when, how, and what kind of water you drink.

This post breaks down what the research says about hydration, how to do it right, and why upgrading your water habits could be one of the easiest and most powerful ways to support your wellbeing.

Why Water Matters: More Than Just Thirst

Water makes up 60–80% of the human body and is involved in every biological process, from digestion to detoxification to cellular repair. But it’s especially crucial for brain function and nervous system regulation.

Even mild dehydration, just 1–2% of body weight, has been shown to impair:

Hydration also influences the production and function of neurotransmitters like serotonin and dopamine, which help regulate mood, motivation, and emotional stability.
(Neurolaunch, 2023).

Hydration and Mental Health

Several studies have directly linked hydration to mental health outcomes:

  • A 2023 study found that individuals who consumed less than two glasses of water per day had significantly higher rates of depression and anxiety than those who drank five or more
    (Psychology Today, 2023).

  • Dehydration increases cortisol levels and contributes to stress, fatigue, and irritability, factors known to worsen both anxiety and low mood.
    (South Downs Water, 2022).

How Much Water Do You Really Need?

According to Dr. Andrew Huberman and current hydration science, one of the simplest yet most effective practices is:

Drink approximately 2.3 litres (80 oz) in the first 10 hours of your day.

You don’t need to obsess over exact volumes. Instead, aim to spread your intake evenly:

  • 500ml (16 oz) on waking

  • 250ml (8 oz) mid-morning

  • 1 litre (32 oz) around lunch

  • 500–750ml throughout the afternoon

Why early in the day? Your kidneys are more efficient at filtering water in the first 10–12 hours after waking, driven by your circadian rhythm and the hormone vasopressin.
(Bankir et al., 2005).

Exercise, Caffeine, and Environmental Factors

Hydration needs vary based on activity, heat, and stimulant intake. Here’s how to adapt:

  • Use the Galpin Equation:

    Body weight (kg) × 2 = mL every 15–20 mins of exercise
    (e.g., a 75kg person should drink ~150ml every 15–20 mins during activity)

  • If you consume caffeine, balance it with double the amount of water. Caffeine acts as a mild diuretic and increases fluid loss
    (Maughan & Griffin, 2003).

Timing for Better Sleep

Waking up to urinate multiple times each night? Try:

  • Front-loading your water intake

  • Reducing fluids 2–3 hours before bed

  • Sipping slowly if drinking at night

This respects your body’s natural filtering capacity and reduces overnight bathroom trips.
(Huberman Lab Podcast #114).

Water Quality Matters Too

It’s not just about how much water you drink, but what’s in it. Municipal tap water often contains:

  • Disinfection byproducts (DBPs) – endocrine disruptors linked to hormonal imbalance

  • Fluoride – can disrupt thyroid function at ≥0.5 mg/L
    (Peckham et al., 2015)

  • Heavy metals – like lead, & copper, especially in older plumbing

You can search for your local water quality report online or use a home testing kit.

Best Water Filtration Options

  • Waters Co Bio Mineral Pot (~$130–$180): A popular gravity filter that removes fluoride, chlorine, heavy metals, and re-mineralises. Great for benchtop use.
    → waterscoaustralia.com.au

  • Zazen Alkaline Water System (~$495): A high-quality benchtop system that filters contaminants and adds trace minerals. Long-lasting filters make it cost-effective over time.
    → zazenalkalinewater.com.au

  • Southern Cross Pottery Filter (~$400): Handmade ceramic gravity filter using multi-stage cartridges that remove fluoride and improve taste.
    → southerncrosspottery.com.au

  • AlkaWay UltraStream (~$689): A benchtop or undersink system that filters contaminants and infuses water with molecular hydrogen and alkaline minerals.
    → alkaway.com.au

  • PSI Undersink Systems (~$300–$600): Australian-made systems that remove chlorine, fluoride, and heavy metals. Discreet and ideal for families.
    → psifilters.com.au

  • Whole-House Filters ($800+): Great for homeowners wanting filtered water at every tap. Custom systems available from Purestream and PSI.
    → purestream.com.au

    Avoid boiling water for purification, it can concentrate some contaminants. Letting water sit uncovered for 24 hours and skimming off the top is a no-cost backup option, but not ideal.

What Type of Water Is Best?

  • Hard water (with magnesium): Supports mineral balance and cardiovascular health
    (Kozisek, WHO, 2005)

  • Reverse osmosis: Highly filtered but often lacks minerals, remineralise if using long term

  • Distilled: Not ideal for regular use, strips away beneficial minerals

  • Hydrogen-enriched water: Some evidence for reducing inflammation
    (Ishibashi et al., 2014)

  • Structured water: No proven benefits yet, still under debate

Hydration and Longevity

Good hydration supports more than daily function, it’s now linked to healthier aging and a longer life:

  • A 2023 NIH study found that people with higher serum sodium (indicating lower hydration) had a 39% increased risk of chronic diseases and were 21% more likely to die prematurely
    (NIH, 2023)

  • Optimal hydration was associated with slower biological aging and fewer health complications in middle and older age
    (NHLBI, 2023)

My Morning Mineral Water Ritual

One of the best ways to begin your day is with intentional hydration, giving your body the minerals, warmth, and alkalising support it needs to wake up naturally, without stimulants.

Here’s the simple recipe I use most mornings:

My Morning Water Recipe

  • 400ml filtered, room-temperature water

  • 100ml boiled filtered water

  • ¼ tsp Celtic sea salt (supports electrolyte balance)

  • ¼ tsp organic turmeric powder (anti-inflammatory)

  • ¼ tsp organic ginger powder (digestive and circulation support)

  • ⅛ tsp organic cayenne pepper (boosts metabolism and blood flow)

  • Juice of ¼ fresh lemon (alkalising and liver-supportive)

Mix all ingredients and drink slowly on an empty stomach. It’s grounding, gently warming, and supports hydration, digestion, and circulation, before you touch your coffee or start the day.

This blend supports hydration on a cellular level while offering anti-inflammatory and circulatory benefits. It’s a simple but powerful way to signal to your body: I’m here, I’m listening, and we’re starting today with care.

Full Daily Hydration Plan

Morning

  • 500ml on waking (as above )

Mid-morning

  • 250–500ml with or before caffeine

Midday

  • 1 litre with/after lunch

Afternoon

  • 500–750ml, more if active

Evening

  • Taper off 2–3 hours before bed

Final Thoughts

Hydration is often overlooked because it’s simple. But it’s one of the most impactful changes you can make for your energy, mental clarity, sleep, and long-term health.

This isn’t about perfection. It’s about becoming aware of how hydration affects your body, and making small adjustments that lead to big results.

Start today. Your brain, body, and future self will thank you.

Want More?

Share the Love!

Salu Creations Pty Ltd
Previous

Untangling Enmeshment
Next

Shadow Work for Men