Tired, Bloated, or Foggy? The Truth About What Happens When You Don’t Drink Enough Water

Drinking enough water sounds easy, but most of us fall short. Between work, workouts, school drop-offs, and everything in between, staying hydrated often drops to the bottom of the list.

But hydration impacts everything—your energy, focus, digestion, skin, metabolism, and recovery.

What Does Good Hydration Actually Do?

When you're properly hydrated, your body functions at a completely different level. Water plays a role in just about everything, including:
-Boosting your energy and focus
-Supporting joint and muscle health
-Improving digestion and regularity
-Regulating body temperature and blood pressure
-Promoting clear skin and cell regeneration
-Helping with fat metabolism and recovery after workouts

Hydration also helps your body absorb nutrients better—and if you’re training consistently, it’s a major factor in how well you perform and bounce back.

What Happens When You’re Not Hydrated Enough?

Poor hydration isn’t just about thirst—it can show up in sneaky ways like:
-Midday fatigue
-Headaches
-Brain fog and poor concentration
-Constipation or sluggish digestion
-Muscle cramps or soreness that lingers
-Bloating (yep, not drinking enough water can actually make you retain it)

Even being slightly dehydrated can slow down physical performance and throw your body out of balance.

How Much Water Do You Actually Need?

A quick rule of thumb:

Drink half your body weight in ounces of water each day.
Example: If you weigh 160 lbs → aim for 80 oz of water daily.

You may need more if you:
• Exercise regularly
• Drink caffeine or alcohol
• Spend time in the sauna
• Sweat heavily or live in hot weather (hi, Tampa )

5 Easy Ways to Make Water Less Boring

1. Infuse it with flavor

Add fruits, herbs, and veggies to your water to make it feel refreshing and flavorful.

Want more ideas? Download our free Infused Water Recipe Booklet below!

2. Freeze fruit-infused ice cubes

Chop up fresh fruit, add to ice cube trays, freeze, and pop into your water for a flavor boost without added sugar.

3. Use a water bottle you actually like

It sounds ridiculous but a good bottle makes a big difference.

4. Track your hydration goals

Sometimes we just need a visual reminder. Try a hydration app, or free a bottle with time markers or set a few alarms on your phone to break it into manageable goals.

5. Add electrolytes (especially if you sweat, train, or sauna)

Electrolytes help your body absorb and retain water more efficiently—and they’re especially helpful if you’re active, drink caffeine, or spend time in the sauna.

We recommend BPN Electrolytes—clean, effective, and available in great flavors.
P24 Members: We also carry a few electrolyte options at the gym—ask a coach next time you're in!

Grab our Infused Water Recipe Booklet HERE!

Hydration doesn’t have to be boring—and it shouldn’t feel like a chore.
Simple tweaks can make all the difference in how you feel, perform, and recover.