By Sonia O’Donell
Naturopath
If you’re losing motivation by mid-morning or crashing hard after lunch, hydration and adaptogens might be the missing pieces in your daily rhythm. These two simple tools can have a profound effect on energy, focus and emotional resilience. Not in the flashy, overhyped way that caffeine or energy drinks might promise, but in a grounded, sustainable way that supports your nervous system and hormonal balance at the same time. What a win!
In this post we’ll explore why hydration matters so much for energy, how to upgrade your hydration with simple daily habits, and how adaptogenic herbs can support you through the dips and peaks of a busy day.
Why Hydration Affects Us More Than You Think
Every cell in your body needs fluid to function. Water helps regulate your temperature, cushion your joints, carry nutrients, and flush out waste. If there’s not enough water circulating in your system, your blood volume decreases, and your heart has to work harder to deliver oxygen and nutrients. That means more effort just to do the basics, and less energy left over for your brain, digestion, or immune system.
Mild dehydration can also disrupt your hormone levels. The stress hormone cortisol can rise, and your body may misinterpret thirst for hunger or anxiety, leading to mood swings, cravings and energy crashes. So many everyday health conditions are affected by dehydration too. Eczema, asthma, constipation, UTIs, headaches, poor circulation and even memory are all directly connected.
Fatigue is often the first sign that you’re not drinking enough water. Your body is around 60% water, and even mild dehydration affects the brain’s ability to focus and the body’s ability to carry out basic tasks. If your energy suddenly drops or you feel foggy, thirsty or irritable, reach for water first. Even if you think you feel hungry and are tempted to look for a snack, there’s a good chance that your body is actually asking for hydration, so address that first.
How Much Water Do You Actually Need?
If you are thinking that you must be drinking enough because you never feel thirsty, then you are almost certainly wrong! Over 60% of adults in the UK are chronically dehydrated and if we’ve been dehydrated for a long time, it feels normal to you. Your thirst mechanism adjusts if you ignore it, and you need to wake it up again. For most people, using a reminder for 6 weeks so that you are drinking a good amount every day, leads to your thirst coming back more strongly again.
Forget the 2L a day guideline, as we are all different and our needs change all the time. Aim to think of hydration as something responsive. If it’s hot, dry, windy, if you’ve been exercising, drinking coffee, or speaking a lot (yes, talking dehydrates too) you’ll need more.
A good starting point is around 1.5 to 2 litres of fluids per day, but your best guide is the colour of your wee. Apart from the first bathroom trip of the day, your urine should be pale straw in colour, that’s a really good sign that you’re well hydrated. If it’s dark yellow or you’re going hours without needing to wee, your body needs more.
Ways to Make Hydration Easier (and Hopefully More Enjoyable)
- Start your day with water before anything else. Overnight your body loses fluids through breathing and sweat, so you wake up slightly dehydrated.
- Add electrolytes naturally with a pinch of sea salt or a splash of pure coconut water. These minerals help your cells actually absorb and use the water you drink.
- Drink herbal teas like nettle, hibiscus, rooibos or lemon balm. These are naturally hydrating and offer additional health benefits.
- Eat water-rich foods like cucumber, melon, berries, soups, stews and leafy greens.
- Use a beautiful bottle or jug you enjoy using. It makes it more likely you’ll keep sipping throughout the day.
What Are Adaptogens and How Do They Help?
Adaptogens are herbs that help the body adapt to physical and emotional stress and stay in a healthy state of balance. They don’t overstimulate or force bodily functions one way or another but instead work with your system and help with regulation. In recent times, the term has been used to describe herbs that act on stress hormones (mainly via the HPA axis), but traditionally we include any herb that supports resilience and balance in any part of the body.
Many herbs have adaptogenic qualities and can help energy without overstimulation as well as helping us to switch off and relax when the working day is finished. If your energy feels flat, your brain is foggy, or your mood feels less stable than usual, adaptogens can gently support your system without forcing it. Unlike caffeine, which gives a short spike followed by a crash, adaptogens help your body build energy to the level that you need and keep you there for longer. Adaptogenic herbs support your adrenal glands too, which regulate stress hormones like cortisol, and help protect your body from burnout.
Daily Energy: Building a Foundation That Works
Energy is built in layers. It starts with rest, nourishment, hydration, and light movement. If those are in place, adaptogens are an excellent next step. Used consistently, they can help your body respond better to stress, feel calmer when you are under pressure, and maintain good energy levels without the crashes, and without disrupting your sleep at bedtime.
Some of the best adaptogenic herbs for energy:
Lemon balm: Calms nervous system overactivity that can drain energy. It helps regulate GABA, balance blood sugar, and support thyroid function all of which contribute to more steady, sustainable energy without overstimulation.
Gentian root: Supports energy by enhancing digestion, liver function and nutrient absorption. Its adaptogenic-like qualities come from helping the body extract more from food, and supporting metabolic recovery, especially in cases of fatigue or post-viral depletion.
Hops: Has adaptogenic effects that help restore deep, restful sleep and reduce nervous tension, both essential for rebuilding energy reserves. It also gently supports hydration and fluid balance through its calming influence on the nervous system.
Hello Energy: A Simple Daily Formula
If you’re looking for a practitioner-formulated way to bring together hydration, adaptogenic herbs and energy support, Hello Energy is a great option. It’s a capsule-based formula with Lemon Balm, Gentian root and Hops, a blend designed to support focus, vitality and mental clarity without overstimulation.
Unlike sugary energy drinks or high-dose stimulants, Hello Energy supports the body in a much more grounded way. Clients often say they feel “steady” or “more like themselves” after taking it daily for a week or two.
This is the formula I like to use during busy times like the run-up to a big event, or anytime energy feels inconsistent, and I need some gentle support I can rely on.
Final Thoughts: You Don’t Need to Run on Empty
We live in a culture that praises busy-ness and productivity, but this has a really detrimental effect on our energy level over time. Looking for a quick fix quickly becomes a daily habit. Healthy sustained energy comes from giving your body what it needs to function well. That starts with proper hydration – prioritised every day until it becomes second nature.
Adaptogenic herbs are another life hack and can be there to support you through life’s ups and downs. They can help you feel more balanced, resilient, and in control of your day in a way that can take your productivity to a whole new level. You deserve to feel well-resourced and awake in your own life. Small daily shifts can lead to big changes in how you feel. Start with water. Build from there.
