We all know water is essential, but how much should you actually be drinking each day? Between trendy hydration hacks and Instagram-worthy water bottles, it’s easy to get confused by the noise. Let’s break it down with real, practical insights, and we’ll throw in how something like creatine might affect your hydration game too.

Why Hydration Matters So Much

Your body is made up of around 60% water, and nearly every system relies on it:

• Regulates body temperature
• Keeps joints lubricated
• Supports digestion and nutrient absorption
• Boosts brain function and mood
• Helps flush out toxins

Even slight dehydration, we’re talking a 1-2% drop in body weight from water loss, can impact focus, energy, and physical performance. And yet, a lot of us walk around mildly dehydrated without realising it.

So… How Much Water Do You Actually Need?

Forget the “8 glasses a day” myth. That’s just a rough guideline. According to the NHS and other health authorities:

• Men need about 3.7 litres (15.5 cups) of water per day
• Women need around 2.7 litres (11.5 cups)

But here’s the catch: this includes all fluids, from water, coffee, tea, juices, and even food. Yep, foods like cucumber, watermelon, and soups contribute to your daily hydration too.

Your personal needs might increase if:

• You’re physically active or sweat a lot
• You live in a hot climate
• You’re pregnant or breastfeeding
• You’re taking supplements like creatine (more on that in a sec)

How to Tell If You’re Hydrated

Your body gives you clues. Some of the easiest ways to tell if you’re well-hydrated:

• Pee check: Pale yellow = good. Dark = drink more.
• Dry mouth or skin? That’s often a sign of dehydration.
• Fatigue or brain fog mid-afternoon? Could be as simple as needing water.

Creatine + Water: What You Should Know

If you’re taking creatine, you’ve probably heard that you need to increase your water intake, and it’s true.

Here’s the science:
Creatine pulls water into your muscle cells, which helps with cellular hydration, muscle growth, and strength output. But because it redistributes water in your body, you may feel a bit “dry” elsewhere, especially early in a creatine loading phase.

What to do:

• Drink an extra 500ml to 1 litre daily when supplementing with creatine
• Space your water intake throughout the day (not all in one go)
• Don’t overdo it — too much water too fast can flush electrolytes and cause headaches or bloat

Pro tip: Combine your creatine with a small amount of carbs and sodium for even better absorption and hydration support.

Can Drinking Water Really Improve Your Skin?

Sort of, but like most health and fitness things its not magic. Staying hydrated helps internal processes that affect your skin, like circulation and nutrient delivery. But if your skin’s dry, the issue might be more external (like weather, products, or lack of oils). Think of hydration as your foundation, not a cure-all.

Daily Hydration Tips That Actually Work

• Keep a bottle near you at all times, simple, but powerful
  • I personally fill a 4l jug up and carry that everywhere
• Set reminders if you forget to drink regularly
• Add flavour (lemon, cucumber, mint, cordial) to make it more appealing
• Eat more water-rich foods: oranges, strawberries, celery, yoghurt, etc.
• Watch out for diuretics like alcohol and excess caffeine

Final Thoughts

Hydration isn’t about chasing trends, it’s about feeling and functioning at your best. Whether you're chasing gym PBs, clearer skin, or just want more energy through the day, staying consistently hydrated is one of the simplest and most underrated health moves you can make.

And if you’re taking supplements like creatine, don’t forget to up your fluid game accordingly. Your body (and your gym performance) will thank you.

Like many things in the fitness industry its easy to get caught up in the "miracle hacks" space, but nearly everything that is a miracle hack either doesn't work or sacrifices something else. Fix the foundations first, slow, steady and sustainable is the key to fitness.