Shawn Stevenson reveals how water can dramatically change your life

“Gatoraaade.”

“H₂O!”

Adam Sandler’s Waterboy may be a comedic classic, but there’s no denying that it highlights a very important fact—water is the elixir of life.

It’s one of those substances that we’ve become jaded by, as Shawn Stevenson, a renowned health expert and host of the #1 health podcast, The Model Health Show, points out. In an episode of The Mindvalley Show with Vishen, he adds, “We really don’t understand the value that it has,” especially if we live in a developed place.

Beyond being a thirst quencher, water has an immense ability to revolutionize your health. But as Shawn highlights, it first starts with transforming the way you think about hydration.

Watch the full 41-minute episode:

The surprising truth about water and health

H₂O—that’s what many of us learned about water in school. But the fact of the matter is, it goes beyond that.

“Water is known as a universal solvent,” says Shawn. “It is the most interactive substance that we know,” with the ability to dissolve most things versus any other liquid.

So, why exactly is water essential for survival? Here are a few things you may not know about this seemingly ordinary fluid:

• The human body is about 60–80% water, depending on your age and gender. It helps maintain cellular homeostasis and biochemical processes. Without it, your body would fail to perform basic functions like transporting nutrients, regulating body temperature, and flushing out toxins. And the absence of it could lead to severe dehydration…and even death.

• Unlike food, humans can only last days without water, and the lack of it can be extremely disruptive. Research even suggests that the effects of dehydration, even mildly, can negatively affect your cognitive function and mood.

• How much water do you truly need? The age-old “eight 8-oz. glasses a day” rule is a good starting point, but Shawn explains that it’s not a one-size-fits-all approach. Factors like activity level, climate, and even individual body composition influence your daily water intake.

• Can you drink too much water? It can happen, yes, although it’s a rare occurrence. Excessive intake can dilute electrolytes, and that can lead to imbalances.

• Water found in nature is never just plain H₂O; it’s full of minerals like calcium, magnesium, and potassium. They’re essential for your body’s electrolyte balance, supporting muscle and nerve functions, and aiding in nutrient absorption.

Leonardo da Vinci called water the “driving force of all nature.” And he’s not wrong, especially when you consider the wealth of benefits this vital essence provides for your health.

5 vital benefits of drinking water

You remember that scene in Waterboy when Bobby Boucher gets knocked completely out? Vicki Vallencourt gives him water from a glacier in Alaska, and he snaps up?

“Now that’s what I call high-quality H₂O.”

That’s the importance of hydration. Here are a few more things water can do for you:

1. Enhanced brain function. Your brain is about 75% water. By staying hydrated, you’re helping your brain operate at its peak. This means better concentration, clarity, and cognitive function.

2. Improved physical performance. Whether you’re an athlete or simply enjoy a daily workout, water is your best ally. It helps with muscle recovery and prevents fatigue.

3. Boosted metabolism. Shawn points out that adequate hydration, especially in the morning, can actually boost your metabolism. This means your body processes calories more efficiently, aiding in weight loss and overall energy levels.

4. Detoxification. Keeping your daily water intake in check supports your body’s natural detoxification process, including the function of the glymphatic system, which, as Shawn explains, helps clear out harmful toxins in your brain.

5. Healthy skin. “We want to look good; we want to feel good,” says Shawn. And water can help maintain that optimal skin moisture and deliver essential nutrients to the skin cells.

These benefits are just the tip of the iceberg. But the thing is, when you prioritize your water intake, you’re making a commitment to improve your way of life.

How to drink more water: 5 hydration hacks from Shawn Stevenson

Not all of us are diligent enough to have healthy drinking habits. And there are even some of us who don’t like the taste of water.

So what tips and tricks does Shawn have for such dilemmas? Here are some that are designed to make water consumption a more enjoyable part of your everyday routine:

1. Choose quality

The type of water you drink matters. While standard tap water may be sufficient, it can sometimes contain impurities like chlorine or lead. 

That’s why Shawn recommends choosing quality water, like reverse osmosis (RO) and structured water, for optimal hydration. 

• Reverse osmosis water has gone through a purification process. It removes contaminants like pesticides and heavy metals from tap water.

• Structured water maintains a specific molecular arrangement, found naturally in spring water. It’s believed to be more easily absorbed by your body, making hydration more effective.

The key takeaway here is that, when or if you can, choose water that not only hydrates you but also contributes to a healthy lifestyle.

2. Set a water schedule

Life gets busy, and forgetting to drink water is all too easy. There are a few ways to tackle this:

• Set alarms or download a hydration app to help remind you to take a sip of water. You can customize it to ping! you every hour or at times when you notice you typically feel thirsty (first thing in the morning, for instance).

• Keep a water bottle within reach; it acts as a visual reminder. Place it on your desk at work or carry it with you when you’re out and about.

• Link your water breaks with daily activities. For example, drink a glass of water before each meal or right after you brush your teeth. This way, it becomes a regular part of your routine, just like checking emails or taking a walk.

These little steps ensure you’re regularly hydrating without it feeling like a chore. Plus, it helps make drinking water a natural part of your day.

3. Mind your containers

The container you use to store water and drink out of is just as important as the water itself. Shawn points out that plastic bottles can be a health concern. Why? Because, over time, plastics can release chemicals into the water, especially when exposed to heat or sunlight.

Here’s what you can do instead:

• Go for glass. These kinds of bottles are a safe bet. They don’t leak chemicals, keeping your water pure.

• Use stainless steel. “I generally carry a stainless steel bottle,” says Shawn. “They’re super nice, and they’re very durable.”

Understandably, there are some instances where we can’t avoid plastic water bottles. After all, “it’s more important to get hydrated,” according to Shawn.

But keep in mind that if you must use plastic, keep it away from heat sources like direct sunlight or a hot car.

4. Flavor up your water

Water doesn’t have to taste boring. You can add a twist to it with natural flavors. Here’s how you can make it fun and beneficial:

• Add slices of lemon, lime, or cucumber. These not only improve the taste but also add a zing and pack a punch of vitamins and antioxidants.

• Experiment with herbs, like fresh mint or basil. They bring a unique flavor and have health benefits, too.

• Add a few drops of liquid minerals or a pinch of high-quality salt, like Himalayan pink salt. They can replenish electrolytes and add essential trace minerals to your water.

These simple steps not only make water more appealing but also turn it into a nutrient-rich drink.

5. Hydrate through food

While water is one way to get hydrated, certain foods can significantly contribute to it as well. Why’s this important? Well, sometimes when you think you’re hungry or experiencing food cravings, you might actually just be dehydrated.

So how can you stay on top of your hydration game through your diet?

Firstly, understand your cravings. If you ever get “hangry,” it could very well be your body’s cry for water being misinterpreted as hunger. Eating hydrating foods can help manage these hunger pangs and keep you hydrated.

Secondly, choose water-rich fruits and vegetables like watermelon, strawberries, cucumber, and lettuce. Adding these to your meals and snacks is a delicious way to boost your hydration and potentially reduce unnecessary snacking.

Futureproof your well-being

Small, consistent changes can lead to significant improvements in your health over time. Tweak your daily water intake, try out some of Shawn’s hydration hacks, and do your best to consume some of that Bobby Boucher’s “high-quality H₂O.”

For a deeper dive into immune system optimization, check out Mindvalley’s quests like The Immunity Blueprint and WILDFIT, both guided by wellness expert Eric Edmeades. These programs empower you with practical, science-backed tools to build lifelong health and resilience.

Welcome in.