Could a Glass of Water Calm Your Nerves? Science Thinks So.

We’ve all heard that water is good for us—but let’s be honest, drinking eight glasses a day sounds like a full-time job. And at our age, more water often means more trips (you know the kind).

But according to new research, that refillable water bottle might just be your secret weapon against stress and anxiety.

Your Brain and Body Are Thirsty for Calm

A study from Liverpool John Moores University found that people who didn’t drink enough water every day had higher levels of the stress hormone cortisol when faced with pressure (in this case, a mock job interview and math test—sounds stressful enough).

In plain English? When you’re even mildly dehydrated, your body releases hormones that make you feel more anxious and “on edge.” The researchers found that dehydration doesn’t just dry out your skin—it can dry out your sense of calm.

And here’s the tricky part: older adults often don’t feel thirsty even when we need water. Our body’s “I’m thirsty” signal gets a little quieter over time, which means we can be running on low without realizing it.

How Dehydration Mimics Anxiety

If you’ve ever felt your heart race, gotten light-headed, or suddenly felt jittery for “no reason,” dehydration might be part of the problem. (But check with your health care provider if you’re concerned). When we’re low on fluids, the heart pumps harder to move blood through the body, tricking the brain into thinking we’re anxious or under threat.

In response, your brain releases more stress hormones—hello, vicious cycle. Over time, that constant low-level stress can mess with everything from sleep to mood to memory (which we just worked so hard to improve!).

So How Much Water Do You Really Need?

For years, we’ve been told to drink eight glasses—or even eleven—a day. But newer research says there’s no magic number. The right amount depends on your size, activity level, climate, health, and medications. But that doesn’t let you off the hook!

For most senior women, experts still suggest somewhere around 6 to 8 cups (1.5 to 2 liters) of fluids daily, but before you roll your eyes, remember that doesn’t have to mean plain water. About 20% of your fluids come from food, and other drinks count too.

✅ Herbal tea, sparkling water, broth, or even a little lemon in warm water all do the trick.
✅ Fruits and veggies like cucumbers, watermelon, and oranges are sneaky sources of hydration.
✅ A morning smoothie, soup at lunch, or a juicy snack can keep your levels up without feeling like you’re drowning yourself.

And yes, coffee and tea still count toward your daily intake. (Whoever said they didn’t clearly never met a woman with a morning mug routine.)

Easy Hydration Habits That Don’t Feel Like a Chore

If you find “drink more water” about as exciting as “schedule a colonoscopy,” try these tricks instead:

💧 Make it pretty. Buy a water bottle that makes you smile every time you see it—bonus points if it matches your lipstick.
💧 Pair it with a habit. Every time you sit down to check email, take your meds, or feed the dog—take a sip.
💧 Go for flavor. Infuse water with fruit slices, mint, or cucumber so it tastes more like a treat.
💧 Hydrate early. Front-load your fluids in the morning so you’re not up all night counting bathroom trips instead of sheep.
💧 Think color test. Pale yellow pee? You’re golden (literally).

And honestly, even small, steady sips throughout the day make a real difference — you don’t have to hit a quota. You could even think of it as hydration snacking: a little here, a little there, and before you know it, your body and brain are happier.

The Bottom Line

Will drinking more water erase all anxiety? Nope. But it can help your body help you. Staying hydrated supports better mood, steadier hormones, and calmer responses to stress.

So the next time you feel frazzled, before you reach for deep breathing or a glass of wine, maybe start with a glass of water. Your brain might just sigh in relief—and your skin will thank you, too.