Staying hydrated should be easy. But approximately three out of every four Americans are chronically dehydrated. Dehydration is especially common among older adults because thirst levels naturally drop with age.
The good news is that there are ways to help yourself stay hydrated. Like any other health habit, once it becomes part of your routine — and you realize how good it makes you feel — you’ll wonder why you haven’t always prioritized hydration.
Why hydration is important
The human body is 65% water. Being adequately hydrated is critical for your body to work as it should. It also helps you feel energized and promotes better sleep.
Drinking enough water daily may also improve bodily functions, including:
- Brain function, increasing cognition and decreasing anxiety
- Circulation, keeping your heart from having to overwork and improving overall heart health
- Detoxification, helping remove the body’s waste through urine and sweat
- Digestion, making bowel movements easier and more regular
- Metabolism, helping you maintain a healthy weight
- Temperature regulation, avoiding your body’s natural inclination to store heat when dehydrated
Symptoms of dehydration
Dehydration happens when you don’t take in enough fluid to replace the fluid your body loses. It happens when you don’t drink enough water. But it also occurs when you sweat a lot — due to your climate or physical activity — or when you are sick and losing fluids rapidly, such as with diarrhea or vomiting.
Common symptoms of dehydration include:
- Confusion and reduced cognitive function
- Dark urine or less need to urinate
- Dry mouth and chapped lips
- Headaches and dizziness
- Kidney stones
- Low energy and fatigue
- Muscle cramps
5 tips for staying hydrated
Drinking water is the most straightforward way to stay hydrated. According to the Academy of Nutrition and Dietetics, people assigned female at birth need about nine cups of fluid daily, while people assigned male at birth should get 13.
For many people, drinking so much water can be challenging. If you’re struggling to get the recommended amount, here are some other ways to boost your hydration:
1. Eat water-based foods
Choosing the right produce can increase your intake of water. Opt for fruits and vegetables that are 90% to 100% water, such as:
- Cabbage
- Cantaloupe
- Celery
- Cucumbers
- Lettuce
- Strawberries
- Watermelon
If you’re not a fan of produce — or you live in a cold-weather climate — broths, soups and stews can also help with hydration. But aim for low-sodium dishes since eating too much salt can contribute to dehydration.
2. Keep water accessible
When drinking water is readily available and nearby, you’ll be more likely to reach for it. Ways to keep water on hand include:
- Carry a reusable water bottle and refill it throughout the day
- Keep a pitcher of water in the fridge or on the counter
Having water where you can see it may trigger you to sip. Stash water bottles where you spend a lot of time, like your car or desk, so you’ll never be without hydration.
3. Make water more attractive
Drinking nine to 13 cups of plain water day in and day out can get old quickly. You might even be tempted to reach for juice or soda when thirsty — but resist that urge.
Instead, take your water up a notch with one of these methods:
- Add flavor: Putting fruits and herbs in your water changes the flavor without adding sugar. Popular flavor enhancers include berries, citrus fruits (lemons, limes or oranges), cucumbers, basil and rosemary. Experiment to find a flavor profile or combination of flavors that excites you.
- Add some sparkle: Bubbly water can be a welcome change of texture for your mouth. You can buy unsweetened sparkling water or use a carbonation device to add bubbles. Remember, club soda is not the same as sparkling water and contains sodium (salt).
4. Reduce your alcohol intake
Alcohol is a diuretic — it depletes the body’s fluids. You may notice the need to urinate more often when you are drinking alcohol. If you aren’t drinking enough water alongside alcohol, it can lead to dehydration.
Avoiding alcohol altogether is the best way to maintain hydration. But if you choose to drink, drink at least one glass of water for every alcoholic drink.
5. Set hydration reminders
Until hydration becomes a habit, you may need to remind yourself to drink more. Setting alarms throughout the day will help you remember.
You can also connect the act of drinking water to everyday habits you’ve already established. For example, commit to drinking a full cup of water:
- When you wake up
- Before each meal and snack
- Before and after exercising
- Before going to bed
These established activities can serve as cues to grab some water. Eventually, you’ll reach for water naturally throughout the day.
