Hydration Meets Productivity

May 13, 2026

Writer: Sophie Gingold

Editor: Emily Cavero

People constantly hear that it’s important to stay hydrated, but many don’t realize the true impact that proper hydration can have on their daily health. To put it into perspective, the brain is composed of 73% water. In order to operate properly, the brain needs to maintain a balance between water and other elements. Therefore, when the body loses too much water, brain cells become less efficient as a result (OSHA). As someone who should prioritize hydration more myself, I can assure you that the easy fix of staying hydrated will not only improve your cognitive function, but it will also improve your mood and quality of life.

To demonstrate the importance of hydration, PubMed performed a study analyzing the differences in the effects of dehydration and rehydration on cognitive performance and mood. In regard to cognitive performance, compared to dehydration test scores, participants who were rehydrated received higher digit span scores, faster reading speeds, and quicker reaction times (Zhang et al.). Especially in the fast-paced environment of college, many students may struggle with the inability to focus. However, this inability may not be from too much work or being overcaffeinated on energy drinks; it could be as simple as being dehydrated. 

Hydration is critical for balancing our mood. Researchers found that tension, depression, and confusion scores decrease as someone becomes more hydrated. Dehydration affects the flow of oxygen to the brain and makes the heart work harder to pump oxygen to the organs, leading to tiredness and worsened moods (OSHA). Hydration is essential for numerous bodily functions, including managing body temperature, removing waste, keeping healthy urine levels, and maintaining fluid balance in and around cells and tissues (Mayo Clinic).

I think I’ve made it pretty clear how important it is to drink enough water, but how much is considered “enough”? This is a question that differs from person to person and relies on many different factors, such as age, health, level of activity, and the type of environment you live in. Our body loses water every day when we sweat, breathe, and urinate, so we need to replace the water in our bodies through what we eat and drink in order to maintain a healthy and balanced lifestyle. Many people suggest drinking eight cups of water a day, but if you are extremely active, this number may be higher to replace the water lost through sweating. Similarly, in a hot environment, it is important to drink more fluids as the body is perspiring more. Dehydration happens when the body doesn’t take in as much water as it puts out. To ensure you are drinking enough water, you can check to make sure your urine is colorless or light yellow and that you don’t often experience thirstiness (Mayo Clinic).

In a busy lifestyle, remembering to drink enough water can take a back seat. With that being said, I’m going to give you some tips and tricks that will make hydration a natural part of your daily routine. First, choosing to eat fruits and vegetables that are composed mostly of water can increase your water intake. Some examples of produce that are 90% to 100% water include, but are not limited to, celery, cucumbers, strawberries, and watermelon (UCLA Health). Simply incorporating certain foods into your everyday diet can make significant strides towards improving your hydration status. Moreover, try to keep water accessible at all times of the day. Whether this means carrying a water bottle around, keeping water in your car, or having it readily available, you are more likely to reach for it. Lastly, drinking water all day, every day can be repetitive and get boring at times, so if you struggle with the plain flavor, try adding some natural flavor to your water by putting fruits and herbs in your water to change the taste without adding sugar (UCLA Health). 

Everyone has different routines. Find out how hydration fits into your routine. Not only will drinking water improve your health, but it will boost productivity and your emotional regulation. A simple fix can go such a long way for college students. Now go fill up a glass of water.