We all need food & water each day to fuel and energise our bodies. But did you know that many people mistake hunger for thirst? Learning to distinguish between the two can improve your health, mood, and focus!”
Water is essential to almost all of our body’s functions, from digestion to temperature regulation to joint lubrication. Even being mildly dehydrated can affect our moods and concentration.
So what does thirst & dehydration look & feel like?
Our body gives us many clues and signals when it is in need of hydration such as:
- Dry Mouth – dry or a sticky feeling in the mouth is often the first sign.
- Headaches – being dehydrated can cause some headaches as the fluid levels affect blood pressure & brain function.
- Fatigue & Dizziness – Light-headedness and tiredness can be signs your body isn’t performing optimally due to dehydration
- Dark Coloured Urine – Any urine darker than a dark yellow is a clear sign of dehydration
Tips to stay hydrated
It can be so easily to overlook drinking regular throughout the day as we get distracted. So here are my top tips for ensuring you find moments to drink water throughout the day.
- Carry a water bottle – keeping one on you when you go out, means you can drink as you need it rather than giving yourself time to forget to drink. If possible have a water bottle/glass of water on your desk/at the dinner table/on the coffee table when watching tv to remind you to drink.
- Find water plain & boring? – Play around with infusing your water with things like slices of lemon or cucumber or drink herbal teas to add a bit of flavour.
- Drink a glass of water before you eat anything – this is a great way of keeping hydrated but also may help you to eat less too!
- Monitor your water intake – create a water log over the next week or 2 to monitor how much you drink – Note that alcohol and caffeine are dehydrating, so they don’t count toward your water goal. When consuming these, aim to add an extra glass of water.
Understanding Hunger vs Thirst
Our bodies’ signals for hunger and thirst can sometimes feel similar, as both can cause sensations like stomach growling, fatigue, or moodiness. Here’s how to tell the difference.”
- Try a Water Test: When you feel “hungry,” drink a glass of water and wait 10 minutes before eating. If you’re still hungry, it’s likely true hunger.
- Timing Matters: Hunger often follows a daily rhythm, while thirst can come at any time.
- Notice Your Cravings: True hunger usually involves cravings for substantial, nutritious food, while a craving for something light and refreshing may indicate thirst.
- Snack Check: Often, reaching for snacks can be a sign of thirst. Try a glass of water first and see if it satisfies you.
How to Tune into Hunger Signals
There are two types of hunger; physical and emotional. When we have physical hunger it’s because the body has a need for fuel whereas emotional hunger is usually to escape an uncomfortable feeling such as boredom or stress, emotional hunger can also be habitual.
One of the easiest ways to recognise the difference is that physical hunger takes some time to come on and you can wait it out a bit, whereas emotional hunger tends to come on suddenly and is very urgent – also more often than not emotional hunger is craving for sugary/high carb types of food that hold low nutrition.
If you find yourself regularly grabbing snacks from the snack cupboard you might find it helpful to stick a post it note on the cupboard that says something like “am I hungry, thirsty or trying to change the way I feel?” This should give you time for a quick internal scan and reflection before making the choice of what to do next.
Sometimes people find it helpful to journal how they feel before and after eating and drinking so they can learn to recognise their own body cues and signals. Remember everyone is unique and every body has its own way of communicating with us, so start small and listen and gradually build your awareness.
Want to dive deeper into hydration and understanding your hunger signals? My Head Over Meals Workshop covers this in more depth. Held several times a year, it provides tools for better hydration, mindful eating, and recognising emotional vs. physical hunger. Find out more here: Head Over Meals Workshop