Hi, I’m Linda Meaker, a psychologist at Care Psychology on the Sunshine Coast.  Water isn’t just for drinking—it’s one of the simplest, most powerful ways to support your mental health and feel better mentally.  Let me walk you through what the research says and how you can how you can use to add it into your mental health routine starting today.

How to Feel Better Mentally Tip #1: First, Drink Enough Water

Have you ever noticed you feel more on edge when you’ve skipped water?  There’s a reason.  A 2025 study showed that people who drink less than about 1.5 litres a day have cortisol levels more than 50% higher during stress.  That’s the main stress hormone.  And too much of it over time raises risks for anxiety, depression, heart issues and more.

The good news?

Staying hydrated (around 2 litres for women, 2.5 for men) helps your body handle stress better.  One way to help you drink more water is to keep a bottle on your desk.  Because small sips during a busy day make a real difference.

How to Feel Better Mentally Tip #2: Spend Time Near Water

Rivers, lakes, beaches and even a local creek do something special for the mind.  Research in the Murray–Darling Basin found that people who visit waterways regularly feel happier, more rested and mentally restored.  Plus, the more often you go, the bigger the lift in your mood.

Healthy waterways with birds, clear water and green banks give the strongest boost.

The great thing is, you don’t need a big trip.  A short walk beside water counts.  It restores attention, quiets racing thoughts and leaves you feeling calmer.

How to Feel Better Mentally Tip #3: Blue Spaces Work – Even on a Screen

Have you ever noticed that being near water often feels better than green spaces alone?  Why?
The sight of moving blue, the sound of waves, the smell of salt air or fresh river water all signal safety to your brain.  You enter a gentle state of awe that eases anxiety, lifts mood and sparks empathy.

But what can you do if you don’t have an ocean nearby?  Seek out urban fountains, canals and pools because they can help too.

Can’t get outside?

Watch ocean videos or listen to wave sounds for even 20–30 minutes a few times a week. David Attenborough's Blue Planet II is a great option to help calm your mind. And, research has shown that many people notice better sleep, focus and relaxation from this simple switch.

How to Feel Better Mentally Tip #4: Move Your Body in Water

Swimming, water aerobics or even gentle walking in a pool adds extra benefits. A Bond University review of studies from 13 countries found group water exercise improves mood, reduces anxiety and depression, and lifts self-esteem.

Water is kind to the body – buoyancy takes pressure off joints so almost anyone can move freely.  That freedom builds confidence.  The social side of group classes helps too.  One study with people who have severe mental illness showed both men and women slashed sedentary time after six months of weekly sessions.  Men reported better daily functioning and less self-stigma and women saw especially strong gains in self-esteem.

Why not check out one of the classes on offer at Cotton Tree Aquatic Centre?

Why Water Calms the Brain – Blue Mind Theory

Marine biologist Wallace J. Nichols explained this beautifully in his book Blue Mind.  He describes “Blue Mind” as a calm, peaceful, happy state that happens naturally when we’re near, in, on or under water.

Our brains are wired for it.  We’re mostly water ourselves and floated safely in fluid before we were born.  So, water feels like home.  Our heart rate drops, breathing slows, and stress hormones fall.  In fact, brain scans show more calm alpha waves and less activity in worry circuits when we connect with water.

Even five or ten minutes beside water can shift you out of “Red Mind” (stressed and wired) into this quieter, clearer headspace.  That’s why so many of us instinctively head to the coast or a river when life feels heavy.

Easy Ways to Improve Your Mental Health Using Water

• Sip water steadily through the day.
• Take a 10-minute walk beside any water you can reach.
• Play wave or rain sounds while you work or wind down.
• Book a pool session or try a gentle swim with a friend.

These steps don’t cost much and are easy to fit into busy lives.  Water helps you feel calmer, clearer and more like yourself.

So… just add water.

Your mind already knows what to do.

Warm regards,

Linda Meaker
Psychologist
Care Psychology
www.carepsychology.com.au

References

Bond University. (n.d.). Expert commentary: Want better mental health? Just add water. https://bond.edu.au/news/expert-commentary-want-better-mental-health-just-add-water

Headlight Health. (n.d.). The science behind how just being near water can help mental health — even virtually. https://headlight.health/the-science-behind-how-just-being-near-water-can-help-mental-health-even-virtually/

Liverpool John Moores University. (2025, September 23). How dehydration secretly fuels anxiety and health problems. ScienceDaily. https://www.sciencedaily.com/releases/2025/09/250923021148.htm

Murray–Darling Basin Authority. (2025, June 17). The mental health benefits of waterways. https://www.mdba.gov.au/publications-and-data/publications/mental-health-benefits-waterways

Nichols, W. J. (2014). Blue mind: The surprising science that shows how being near, in, on, or under water can make you happier, healthier, more connected, and better at what you do. Little, Brown and Company.

Verdaguer-Rodríguez, M., Comas, J. O., Garreta, F., Garcia, B., Haro, J. M., Ribas, B., Romero, R., Nicolau, L., Mateo, B., Marcos, S., Bassolas, L., Vilamala, S., Thalassa Research Group, & Ochoa, S. (2025). Benefits of water aerobic exercise on mental health outcomes in severe mental illness: The effects of sex. Women, 5(1), 8. https://doi.org/10.3390/women5010008

Waterscapes for promoting mental health in the general population. (2021). International Journal of Environmental Research and Public Health. https://pmc.ncbi.nlm.nih.gov/articles/PMC8618438/