Drink more, worry less: How water could be your new stress buster

Daniel Kashi, Liverpool John Moores University and Neil Walsh, Liverpool John Moores University

Most people know they should drink more water, but our new research reveals an unexpected consequence of falling short: it could be making everyday stress significantly harder to handle.

Our study, published in the Journal of Applied Physiology, found that people who drank less than 1.5 litres daily showed dramatically higher levels of cortisol – the body’s primary stress hormone – when faced with stressful situations. The finding suggests that chronic mild dehydration may amplify stress responses in ways we’re only beginning to understand.

We tested healthy young adults by dividing them into two groups based on their usual fluid intake. One group drank less than 1.5 litres daily, while the other exceeded standard recommendations of roughly two litres for women and 2.5 litres for men. After maintaining these patterns for a week, participants faced a laboratory stress test involving public speaking and mental arithmetic.

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Both groups felt equally nervous and showed similar heart rate increases. But the low-fluid group experienced a much more pronounced cortisol surge – a response that could prove problematic if repeated daily over months or years. Chronic elevation of cortisol has been linked to increased risks of heart disease, kidney problems and diabetes.

Surprisingly, the under-hydrated participants didn’t report feeling thirstier than their well-hydrated counterparts. Their bodies, however, told a different story. Darker, more concentrated urine revealed their dehydration, demonstrating that thirst isn’t always a reliable indicator of fluid needs.

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The mechanism behind this stress amplification involves the body’s sophisticated water management system. When dehydration is detected, the brain releases vasopressin, a hormone that instructs the kidneys to conserve water and maintain blood volume. But vasopressin doesn’t work in isolation, it also influences the brain’s stress-response system, potentially heightening cortisol release during difficult moments.

Double trouble

This creates a physiological double burden. Although vasopressin helps preserve precious water, it simultaneously makes the body more reactive to stress. For someone navigating daily pressures – work deadlines, family responsibilities, financial concerns – this heightened reactivity could accumulate into significant health harms over time.

Our findings add hydration to the growing list of lifestyle factors that influence stress resilience. Sleep, exercise, nutrition and social connections all play roles in how we handle life’s challenges. Water now emerges as a potentially underappreciated ally in stress management.

The implications extend beyond individual physiology. In societies where chronic stress is increasingly recognised as a public health crisis, hydration emerges as a surprisingly accessible intervention. Unlike many stress-management strategies that require significant time or resources, drinking adequate water is straightforward and universally available.

However, our research doesn’t suggest that water is a cure-all for stress. The study involved healthy young adults in controlled laboratory conditions, which cannot fully replicate the complex psychological and social stressors people face in everyday life. Hydration alone cannot address all aspects of real-world stress. We need long-term studies to confirm whether maintaining optimal hydration genuinely reduces stress-related health problems over years or decades.

Individual water needs vary considerably based on age, body size, activity levels and climate. Guidelines provide useful targets, but tea, coffee, milk and water-rich foods also contribute to daily fluid intake. The key is consistency rather than perfection.

A simple check involves monitoring urine colour: pale yellow typically indicates adequate hydration, while darker shades suggest increased fluid needs. This practical approach removes guesswork from an essential daily habit.

Good health stems from accumulated daily choices rather than dramatic interventions. Although proper hydration won’t eliminate life’s pressures, it might help ensure your body is better equipped to handle them. In a world where stress feels inevitable, that physiological advantage could prove more valuable than we’ve previously recognised.

Water remains essential for life in ways that extend far beyond basic survival. Our research suggests it may also be essential for managing the psychological demands of modern life, offering a simple but powerful tool for supporting both physical and mental resilience.

Daniel Kashi, Post-Doctoral Research Officer, Liverpool John Moores University and Neil Walsh, Professor, Applied Physiology, Liverpool John Moores University

This article is republished from The Conversation under a Creative Commons license. Read the original article.