H2O. It’s the stuff that surrounds us. The stuff we’re made of. The stuff we play in, swim in, get drenched in. We freeze it, boil it, capture it, and shower in it. But we often forget to drink enough of it. And we should be drinking more. Because without water, we’ll suffer the consequences, and won’t reach our potential of awesomeness.

If you need some more convincing, here’s 5 reasons why you should fill up your glass and take a swig.

1. It helps with weight loss

Have you ever felt really hungry? Then had a glass of water and thought, hey, I was just thirsty! Then went about your day? That’s because drinking water helps us feel full. Which is why drinking a glass or two before meal time can help you eat less. People often confuse hunger for thirst, and then put on weight unexpectedly. So, next time you’re craving a carb-load or chocolate treat, make sure you hydrate first.

2. It stops us from dying. Literally.

There’s two things we as humans really can’t live without. One of them is water. That means we rely on water to survive. And that’s not just being dramatic. We’re made up of around two thirds water, and our entire body uses the liquid to function. Become too dehydrated and your body will slowly break down – you’ll feel slugglish, cloudy-headed, and fatigued. Keep the water flowing regularly throughout the day – and if you’re sweating it out in the gym, it’s especially essential to replace the water you’ve lost by staying hydrated.

3. It’s delicious.

Especially when you take it to the next level by adding lemon or fruit. By infusing sliced lemon, lime, mint, raspberries, blueberries or orange into your drink bottle you’ll not only add natural flavour and boost taste, but you’ll allow your body to absorb extra nutrients. Plus, no matter how macho you are, it’s hard to deny the facts: a glass of water with colourful fruit in it makes drinking more fun.

4. It helps us improve performance

During exercise we lose water through sweat. Studies have shown when we lose as little as 2% body water, we can start to feel the affects of dehydration. This can mean feeling too hot or too cold, losing motivation, and feeling exhausted – making finishing our workouts much more difficult. That’s why upping water intake before, during and after exercise is vital for physical success.

5. It improves mood

There’s a phenomenon everyone experiences when drinking water after dehyrdation. Even if it’s only been a couple of hours, that first sip tastes so sweet. Well, it turns out feeling refreshed can actually help to increase our mood. Plus, without headaches, dizziness and with boosted energy levels, we’re sure to feel happier.