Our main stress hormone is cortisol. In short bursts, it’s useful, it helps us focus and deal with challenges. But if cortisol stays high for too long, it can leave us feeling anxious, tired, low in mood, and over time even affect sleep, weight, and health.
A new study from Liverpool John Moores University found something interesting. People who drank less water (about 1.3 L a day) had a much bigger surge of cortisol when stressed than those who drank more (2 litres for women and 2.5 litres for men). They felt the same level of anxiety, but their bodies reacted very differently. Being under-hydrated makes the stress response stronger.
Why Water Matters for Stress
When you’re even a little dehydrated, your body makes more of a hormone called vasopressin. This helps save water, but it also tells your body to release more cortisol. So if you don’t drink enough, your stress system is already 'switched on,' making you more sensitive to extra pressure.
Dehydration can also push up blood sugar levels, which can affect mood and increase anxiety. For teens during puberty and for parents under stress, this can make hard days even harder.
What This Means for Families
Stress feels bigger if you’re not drinking enough.
Repeated high cortisol makes mood, sleep, and energy worse.
Staying hydrated helps your brain and body stay steadier under pressure.
Easy Hydration Habits
Keep a water bottle close by all day.
Aim for 6–8 glasses a day (more if it’s hot or you’re active).
Check urine colour: pale yellow usually means well hydrated.
Pair water with balanced snacks (protein + healthy fats) for smoother energy.
If Drinking Water Feels Hard
For some children, teens, and parents, drinking enough feels tough, especially with ADHD, autism, or sensory sensitivities. These ideas can help:
🍉 Eat fluid-rich foods: watermelon, cucumber, oranges, ramen.
🥤 Try thicker drinks: smoothies or milk.
🍧 Use creative options: flavoured ice cubes, jelly drops, homemade electrolyte popsicles
🌈 Make it fun: colourful bottles, straws, or apps that turn hydration into a game.
Every family is different, the key is finding what feels easy and stress-free.
The Takeaway
Water isn’t just about quenching thirst. It helps keep stress hormones balanced, blood sugar steadier, and moods calmer. For families living with anxiety or low energy, hydration is a simple but powerful step to feel more in control.
If you’d like help building calm routines for your family, I’d love to support you.
