How To Stay Hydrated: 7 Easy Hydration Tips

Learn 7 easy ways to stay hydrated and feel energized

Alice starts her day with an invigorating morning workout, followed by a rush to get ready for work, and then she powers through a busy day at the office. Her schedule is packed, and she’s ticking off tasks, with barely any time to sit down for lunch, so she grabs a quick coffee.

After work, she’s off to her evening art class and feels unstoppable. And then it hits her. A nagging headache, unusual fatigue, and a dry mouth. And to top it off, she can barely concentrate on her art class and feels a bit dizzy.

As Alice recounts her day to her partner, trying to figure out why she feels unwell, she realizes she barely drank any water or hydrating fluids during the day. Sure, she had an electrolyte drink at the gym and that small bottle of water during one meeting, plus her lunchtime coffee. But that’s it. And to top it off she barely went to the bathroom all day.

Alice is dehydrated and does not feel well. Like Alice, most of us don’t think much about staying hydrated until it’s too late.

The good news is you don’t need to carry around a massive water bottle with you wherever you go. Staying hydrated is all about paying attention to your body, making sure you’re drinking and urinating regularly, and being aware of any thirst signals while honoring them accordingly.

11 Science-Backed Hydration Facts

We get it, there is so much information out there about how to stay hydrated that it can be confusing to know what you’re supposed to be drinking and when.

As you think about your hydration habits, keep in mind these 11 science-backed hydration facts:^1,^2,^3,^4,^5,^6,⁷

A lack of thirst doesn’t mean you’re not dehydrated or thirsty.

Older adults and those on certain medications, as well as individuals with certain medical conditions, may experience a blunted thirst sensation.

Water makes up half of your body weight.

It not only hydrates, but what helps with the transportation of nutrients and oxygen, the removal of waste products, cellular functioning, joint lubrication and maintenance of PH balance.

Your activity level, age, gender, where you live, and health status impact your hydration requirements.

Believe it or not, those in cold climates lose fluids through breath, so even on chilly days, your hydration still carries significant importance.

One of the best ways to check your hydration level is to look at the color of your urine. Pale and clear urine means you’re likely well-hydrated. Darker colored urine could be a sign of dehydration.
While lacking on fluid intake is certainly an issue, it is possible to over do it on fluid intake as well. Hyponatremia occurs when you drink too much water and disrupt your sodium and electrolyte levels.
Breathing, sweating, and urinating all cause you to lose water. Certain drinks (like caffeinated coffee and tea) as well as certain medications, act like diuretics and can increase fluid loss as well.
Water, decafe coffee, herbal tea, sports drinks, electrolyte drinks, sparkling water, low-fat or fat-free milk, fortified milk alternatives, and natural fruit juices (in small amounts) can help you stay hydrated.
You can also get fluid from some foods, especially fruits and vegetables, including watermelon, honeydew melon, cantaloupe, oranges, pineapple, celery, and cucumber. Soups and yogurt are more examples of hydrating foods.
You can alleviate mild dehydration by drinking an electrolyte drink that contains a balanced amount of sodium and potassium.
Staying hydrated is critical for regular bowel movements, as the body pulls water into the bowel to pass stool.
Dehydration happens when you lose more water than you consume.

Warning Signs and Symptoms of Dehydration

An extra sweaty workout or day spent outside working, gardening, or sitting on the deck and not drinking extra water can push your body over the edge into dehydration. A stomach virus, food poisoning, or other conditions that trigger vomiting, fever, or diarrhea may cause increased fluid loss as well, compounding your health challenges with dehydration.

Your body uses water in ways you might not realize, such as:¹

Keeping your eyes lubricated
Making saliva and lubricating your nasal passageways
Flushing out waste and toxins
Helping to keep your skin healthy
Supporting nutrient absorption
Helping the body to break down and digest food
May help prevent health conditions including kidney stones, constipation, hypertension, urinary tract infections, and exercise-induced asthma
Giving you an energy boost through supporting cellular functions involved in energy metabolism
Supporting brain health, cognition and mood
Positively influencing your endurance, power, and strength, in everyday routines, as well as in athletic performance
Aiding in the quality of sleep

And this is why we want you to know these warning signs and symptoms of dehydration:^8,^9,¹⁰

Thirst
Unexplained fatigue or tiredness
Dark-colored or low urine output
Cracked lips, dry skin, and minimal skin elasticity
Unexpected or unexplained headaches
Dizziness, confusion, difficulty focusing, or light-headedness
Heart sensations including palpitations, fluttering, or a pounding feeling
Low blood pressure
Dry or cotton mouth

For severe dehydration symptoms, including zero urine output, rapid breathing or heartbeat, fainting, sunken eyes, confusion, extremely dry skin, or confusion – please seek immediate medical attention.⁹

The quickest way to rehydrate is by drinking water. Consider also drinking electrolyte drinks to replace lost sodium, potassium, magnesium, and other trace minerals.

If your dehydration is caused by diarrhea, vomiting, or another health condition, using an oral rehydration solution may help. Oral rehydration solutions are available at most pharmacies.¹¹
Discuss your needs with your healthcare provider.