A glass of plain water may be the most powerful, accessible, and scientifically backed drink for increasing energy, according to the latest advice from international dietitians. Contrary to the increasingly popular reliance on coffee, energy drinks, or sugary beverages, recent expert reviews emphasize that water should be the go-to drink for those wanting to maintain energy and focus throughout the day. These findings come as a timely reminder for Thai readers, given the nation’s hot climate, active lifestyles, and ongoing public health campaigns about the dangers of excessive sugar and caffeine consumption.
The body is roughly 60% water, and even minor dehydration—just a 1% to 2% drop in body water—can leave people feeling tired, sluggish, and mentally foggy, as explained by a registered dietitian and owner of a UK-based nutrition consultancy. Scientific understanding confirms that water plays foundational roles in regulating blood pressure and temperature, driving chemical reactions, and ferrying nutrients and wastes throughout the body. When hydration dips, each cell suffers, and energy levels plummet. This is especially critical in Thailand, where tropical heat, outdoor work, and popular activities like Songkran water fights or marathon running regularly tax the body’s fluid reserves.
Research reviewed by experts highlights that water’s role in maintaining energy is broader than previously understood. Hydration has a direct link to mental alertness, memory, and the brain’s ability to process tasks efficiently. Optimal hydration, according to recent studies, not only supports short-term memory and attention among middle-aged and older adults, but also boosts both physical and cognitive performance across all ages. Even minor dehydration can impair bodily functions, such as reducing blood volume during exercise, forcing the heart to work harder, and making physical activity feel more strenuous. For students preparing for exams, office workers powering through an afternoon slump, or elderly Thais striving for independence, the solution may be as straightforward as reaching for a glass of water.
Dietitians stress that relying solely on thirst as a signal may not be adequate, particularly for older adults whose thirst mechanism can weaken with age. Instead, they recommend sipping water consistently throughout the day and monitoring urine color—pale yellow indicating good hydration. After activities that cause heavy sweating, such as Muay Thai practice or working under the midday sun, weighing oneself can help gauge fluid loss: a weight drop of more than 2% signals it’s time to replenish with water.
Nutritionists also encourage incorporating water-rich foods—fruits like watermelon and vegetables such as cucumber—into daily meals. In Thailand, popular choices like som tam (papaya salad) not only add flavor but contribute to overall hydration. Besides water, beverages such as tea, coffee, and low-fat milk can help meet fluid needs, though moderation with caffeinated drinks is key due to potential negative effects of overconsumption.
Establishing a hydration routine is essential, say the experts. This can involve setting alarms to remind oneself to drink, placing water bottles within easy reach at work, or linking hydration with regular movement breaks. According to a US-based sports dietitian, drinking an 8-ounce glass of water each hour is a practical approach for those working in offices or studying at home.
Balanced eating habits further amplify energy levels. Skipping meals, extreme dieting, or consuming heavy, highly processed foods can ironically lead to greater fatigue, despite their temporary stimulating effects. Dietitians recommend regularly scheduled meals rich in protein, healthy fats, and high-fiber carbohydrates to promote stable blood sugar and sustained energy throughout the day. This advice fits well with traditional Thai eating patterns, which often feature a balance of rice, vegetables, lean proteins, and herbs. Additionally, key nutrients like B vitamins, iron, magnesium, and zinc play pivotal roles in energy metabolism; deficiencies—prevalent in various Thai demographics, especially among adolescents and women—can undermine the benefits of optimal hydration.
Thai health officials have increasingly advocated for reduced use of sugary drinks as a preventive measure against rising rates of obesity and type 2 diabetes in the country. This latest dietary guidance supports national efforts to promote water as the preferred beverage, tying individual wellness to broader public health goals. An official from the Thai Ministry of Public Health noted in a recent briefing that “simple steps like prioritizing water over other beverages can make a tangible difference in people’s daily well-being and long-term health outcomes.”
Culturally, water is already central to Thai life, featured in both daily rituals and major celebrations. The Songkran festival, for instance, underscores water’s symbolic role in cleansing and rejuvenation. Yet, amid growing marketing of energy drinks and the daily coffee boom in cities like Bangkok and Chiang Mai, the message about water’s unique powers is sometimes drowned out.
Looking ahead, experts suggest that as climate change leads to hotter and longer dry seasons in Thailand, the risks of dehydration—and its impact on health and productivity—may intensify. Public health campaigns will need to adapt, ensuring even rural and disadvantaged communities have continuous access to clean drinking water and understand the simple signs of dehydration. Schools and workplaces can help by making water readily available, encouraging frequent breaks for hydration, and integrating lessons on nutrition and fluid balance into health education curricula.
For Thai readers seeking actionable steps, the consensus is clear: Drink water regularly, not just when parched. Pair hydration with a balanced, nutrient-rich diet and physical activity. Make use of convenient reminders—smartphone apps, water bottles with time markers, or even family check-ins—to establish a daily routine. Monitor urine color and weight changes after heavy exercise, and favor fruits and vegetables in meals. Those living with health conditions or taking certain medications should consult a healthcare professional about their individual hydration needs.
In summary, while coffee and energy drinks may be tempting for a quick lift, current evidence strongly points to water as the best and most sustainable drink for maintaining energy and well-being—both for individuals and Thai society as a whole. For more detailed recommendations, readers can refer to the original report in EatingWell and the latest position statements from dietetics associations in Thailand and globally.