One simple change in my diet made my headaches go away

Victor Boolen

One simple change in my diet made my headaches go away

Drinking the recommended amount of water regularly can provide benefits such as improved concentration and mood, as well as relief

Jenna Campbell, watermark. September 5, 2024 (Photo: Sean Hansford | Manchester Evening News)

“I don’t like or believe in water. I don’t get it. I’ve never knowingly gotten water, I don’t like it.”

These are the words of Claudia Winkleman when she appeared on the Off Menu podcast a few years ago. She went on to explain how her husband’s drinking large amounts of water was “problematic” and that it’s not that he’s “never thirsty”, he just doesn’t like the taste of it.

He may have been a little negative, but as someone who has always struggled to drink the recommended amount, I understood where he was coming from.

Unlike many health and wellness fads, water is really important. Never mind matcha lattes, jade rolls and personal health tracking apps, drinking enough water is vital.

Hydration is a key part of maintaining key body functions, including waste removal, temperature regulation, joint and tissue protection, and blood circulation. And not drinking enough can cause headaches, dry skin, dizziness and fatigue.

Three quarters of Britons drink less than a liter of water a day, which is less than half the NHS’s daily intake recommendation, according to a new study.

Additionally, 7% of respondents claimed they did not drink water, despite the NHS recommending an average of 6-8 cups or glasses of fluid a day (about two litres) depending on your temperature and activity level (some people need to drink more water, including athletes, those living in humid environments and pregnant women or lactating women).

I can say that despite prioritizing my health over the last six months by cutting down on alcohol, spending less time on my phone and exercising more, I haven’t completely broken it when it comes to water.

I don’t have a routine for it and I regularly make a cup of coffee or tea over a large glass of water. I know it’s not particularly healthy, and high caffeine consumption has its downsides, but trying to get the recommended amount of water per day has always felt like work.

I drink water every day, but very little. I alternate between drinking several liters of water a day while exercising or being more active, barely touching what has been suspected of causing fatigue, dizziness and poor concentration.

But when I had some kind of health checkup last summer and realized that I’ve spent a disproportionate amount of my adult life dehydrated, now seemed like the right time to intervene.

In addition to being a very necessary habit, drinking the recommended amount of water regularly can provide additional benefits such as improved concentration and mood, as well as relieving headaches and stress.

Personally, I wanted to see if it would help me manage my energy better, especially in the afternoon, but also if it would improve my performance in the gym and during training.

How much water should we drink?

According to the NHS, 6-8 cups or glasses of fluid per day is recommended for adults. This includes water, low-fat milk and sugar-free drinks, including tea and coffee.

A quick search online and their advice varies, some say men should aim for 3.7 liters of water, while women should drink 2.7 litres. Your body loses water throughout the day through normal activities, so you need to replenish your fluids.

Additionally, other sources suggest that while juice and tea can contribute to your daily intake, drinking water is more beneficial for overall hydration. This is partly because caffeine has a diuretic effect, which means we can lose water from the body and become dehydrated.

What are the health benefits of drinking water?

According to a recent study, three quarters of Britons drink less than a liter of water a day

According to a recent study, three quarters of Britons drink less than a liter of water a day (Photo: Stanley)

Although the amount of water in the human body varies by age, weight and gender, the average adult man is about 60 percent water, while adult women are about 55 percent. It is clear from this that keeping hydrated should indeed be of primary importance, as it is important in terms of function.

Water helps increase the production of saliva, which keeps the mouth clean, and helps flush waste products from the body, which in turn makes it easier to go to the bathroom. It’s also full of important nutrients and minerals that support overall health and help lubricate your joints, making them better able to absorb shock.

My water drinking goals

After reading about ways to make drinking water more of a routine, I decided to set a daily goal for a month. I drink at least two liters a day and more when I exercise or do a lot of walking.

I specifically wanted to see if drinking water would help keep headaches at bay and boost my energy – especially in the afternoon and during gym sessions.

I invested in an obnoxious sized water bottle, not just bigger than my head, but with time stamps and inspirational messages.

What's happening Reporter Jenna Campbell holds a water bottle in her hand

I wanted to know if drinking water would reduce more headaches (Photo: Sean Hansford)

At 7 a.m. the bottle said “good morning” to me, while at 11 a.m., when I would normally grab a coffee, it told me to “remember my goal” and at 5 p.m. I was reminded that I had no excuses not to make it. two liters. I was worried that I had taken the wellness challenge a little too far this time.

Ignoring my inner voice telling me that maybe this was a step too far, I also cut back on fizzy drinks and tried to limit the amount of tea and coffee I had during the day. Over the course of a month, I tracked my intake, including the days I didn’t hit the two liter mark, and I also noted how many days I had a headache and if there was an obvious correlation.

What were the results?

The first week didn’t go well. Three of the seven days were subpar and I only drank about a liter of water, which I tried to convince myself because I was too busy and on the go. I run a lot at work, but the size of the bottle got a little confusing so I easily forgot it.

But as the second week crept into view, I decided to be more disciplined and decided that when I was working at home I would use a motivational bottle and in the office or outside I would use the slightly more subtle Chilly’s bottle, which is about 500 ml and needed to be topped up throughout the day.

A glass that is filled with water from the tap

The NHS recommends an average of 6-8 cups or glasses of fluid a day (Photo: Justin Sullivan/Getty Images)

From here I started to make progress and noticed a few changes. As I had discovered when I quit alcohol, a sense of accomplishment comes into play when you start to get into a pattern and prove to yourself that you can stick to something. So, while the headaches started to subside with better hydration and I felt more energized and focused, I also felt more positive about myself in terms of creating a habit.

Drinking all day meant I was also more energetic for evening walks and gym sessions. During the long cardio sessions, I definitely had better endurance than the first few days when I didn’t drink enough before the workout.

It would be hard to say if better hydration improved my sleep or the quality of my skin, as I’ve also stopped drinking and cut back on my phone time, but both have improved significantly in the last few months.

In the third and fourth week it felt like a habit and I drank well over the two liter quota I had set for myself. As well as finishing a large bottle every day, I sometimes have mineral water at lunch or out, and mix things up by adding cordial – just to make it a little less boring.

All in all, it has been an eye-opening experience. It has made me think a lot about routines and habits, but also how poorly hydrated I used to be. I still have days when I’m tired or can’t focus, but sticking to a routine and making sure I’m drinking enough has helped me – along with not drinking – get to a place of better well-being.

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