Water is present in nearly everything we do, often without us noticing. It surrounds us in nature, flows through our homes, and makes up more than half of our own bodies. In fact, water covers about 71% of the Earth's surface, and roughly 60% of the human body is made of water, including nearly 75% of the brain.
Water plays a foundational role in supporting both our physical and mental health. Beyond its biological necessity, it’s a quiet but consistent ally—something we can return to throughout the day for nourishment, focus, and calm. From oceans that ebb and flow with ancient rhythms, to a warm bath after a long day, water has a quiet magic that soothes, nourishes, and restores us.
Water Fun Facts
• Nearly 97% of the world’s water is salty or otherwise undrinkable. Another 2% is locked in ice caps and glaciers. That leaves just 1% for all of humanity’s needs — all its agricultural, residential, manufacturing, community, and personal needs.
• Water expands by 9% when it freezes. Frozen water (ice) is lighter than water, which is why ice floats in water.
• The human brain is roughly 75% water, which may explain why dehydration so strongly affects mental clarity.
• A person can live about a month without food, but only about a week without water.
A Physical Lifeline
At its most basic level, water is essential for nearly every function of the human body. It helps regulate body temperature, flushes toxins, cushions joints, and supports digestion. Every cell, tissue, and organ depends on it.
Despite its importance, many of us walk through our days mildly dehydrated. Even slight dehydration can lead to headaches, fatigue, dizziness, and difficulty concentrating. Drinking enough water can be one of the easiest ways to increase energy, support immunity, and boost overall vitality.
Experts typically recommend drinking at least eight 8-ounce glasses of water a day (the “8x8 rule”), but individual needs vary depending on activity level, climate, and health conditions. A simple way to gauge hydration is to pay attention to the color of your urine—light straw to pale yellow usually means you're well-hydrated.
If plain water feels dull, consider infusing it with slices of citrus, berries, cucumber, or fresh herbs like mint or basil. Herbal teas and coconut water also provide gentle hydration while adding a bit of variety.
A Balm for the Mind
Beyond hydration, water offers something more meaningful—a way to center ourselves, a sensory experience that can calm the mind and soothe the nervous system.
The sound of water, waves crashing, a gentle stream, or even the rhythmic patter of rain, has long been associated with relaxation. These sounds can trigger a parasympathetic response in our bodies, lowering heart rate and promoting a sense of calm. In fact, listening to water sounds has been shown to reduce anxiety and improve mood.
Engaging with water directly can be even more impactful. A warm bath or shower presents an opportunity for profound mindfulness (I don’t know about you guys, but I have my BEST ideas in the shower). The sensation of water on the skin can ground us in the present, providing sensory input that calms the mind and relaxes tense muscles. Adding Epsom salts or a few drops of essential oil can enhance the experience, creating a mini spa moment at home. For kids, adding colorful or fizzy drops to the water makes bathtime even more engaging.
Fun Fact: Spending time in or near bodies of water—lakes, rivers, oceans, or even fountains—can bring about a meditative state, often called the “blue mind” effect. This term, coined by marine biologist Wallace J. Nichols, describes the mildly meditative state our brains enter when exposed to water, promoting creativity, clarity, and emotional well-being.
Everyday Water Rituals
Water can and should become a simple part of your daily self-care routine. Here are a few calming ideas:
• Morning hydration: Start the day with a glass of water before anything else. Add lemon for a refreshing boost.
• Shower and bath meditation: As water flows over your body, imagine it washing away stress and tension. Breathe deeply and slowly.
• Hydration reminders: Keep a pretty glass or water bottle nearby. Sip throughout the day with intention.
• Evening bath ritual: Light a candle, play soft music, and soak away the worries of the day.
• Water journaling: Sit by water—real or imagined—and write freely. Let the flow inspire your thoughts.
Water plays a practical, often underestimated role in our daily lives—supporting everything from cellular function to emotional regulation. Staying hydrated helps maintain energy, focus, and overall health. At the same time, our interactions with water—through sound, movement, or routine—can offer small but meaningful moments of relief from the demands of the day.
Small choices like drinking water more regularly, treating a shower as a pause rather than a task, or sitting near a body of water, can quietly support your health and clarity. It’s nothing complicated, but its impact can be lasting.
About the Author:
Paige Whitley is a Licensed Mental Health Counselor in Florida. With over 3 years of dedicated experience, Paige has become a trusted ally for diverse populations, including the neurodivergent community, trauma survivors, substance abuse sufferers, and those navigating general mental health challenges. Since 2010, Paige has impacted young lives through her work as a lifeguard, swim teacher, behavior technician, nanny, and counselor. When not at work, she indulges in the magic of Disney Parks, enticing culinary adventures, and family time with her husband, fur babies, and baby Whitley. Passionate and empathetic, she's a catalyst for positive change, committed to making a difference in her community's mental health landscape.
References
Nichols, W. J. (2022, August 22). What is blue mind theory?. J is creating useful words. https://www.wallacejnichols.org/126/1835/what-is-blue-mind-theory.html
Stott, D., Forde, D., Sharma, C., Deutsch, J. M., Bruneau, M., Jr., Nasser, J. A., Vitolins, M. Z., & Milliron, B.-J. (2024). Interactions with Nature, Good for the Mind and Body: A Narrative Review. International Journal of Environmental Research and Public Health, 21(3), 329. https://doi.org/10.3390/ijerph21030329
US Environmental Protection Agency (2016, February 23). Water Facts of Life: Ride the Water Cycle With These Fun Facts. Drinking Water & Ground Water Kids' Stuff. Retrieved May 28, 2025, from http:///www3.epa.gov/safewater/kids/waterfactsoflife.html
Zhang, X., Zhang, Y., Zhai, J., Wu, Y., & Mao, A. (2021). Waterscapes for Promoting Mental Health in the General Population. International Journal of Environmental Research and Public Health, 18(22), 11792. https://doi.org/10.3390/ijerph182211792
