Posted April 24, 2025 by Anupreet Kaur, M.D., Medical Director, Care Management and Population Health
Water is essential for healthy bodies. The human body is made up mostly of water — nearly 60 percent — and every part of the body needs it to function correctly.
Getting enough water enables our bodies to regulate body temperature, improve digestion, keep joints lubricated, prevent infection, deliver nutrients to cells and keep organ systems working properly.
But surprisingly, dehydration is common — especially as we age, when thirst levels naturally drop. Underlying health conditions like diabetes or Crohn’s disease and certain medications, not to mention forgetfulness, can also cause our bodies to lose more fluids than we take in.
The good news is staying hydrated can be simple, especially if you make sipping H2O part of your daily routine. While it’s often recommended to drink eight glasses of water daily, hydration needs can differ because we all come in different shapes, sizes, ages and activity levels.
In general, however, the U.S. Centers for Disease Control and Prevention have determined adequate daily water intake to be about 125 ounces (3.7 liters) for men and 91 ounces (2.7 liters) for women from all food sources — including liquids and solids. Your body needs more water when you are:
Carrying a large, reusable water bottle around with you is a great reminder to sip throughout the day. And when water’s always within reach, you’re more likely to reach your hydration needs. Using a water bottle is also a great way to keep track of how much you’re actually drinking each day.
For some, water can be boring and drinking it gets old quickly. Instead of reaching for soda or juice, kick your water consumption up a notch. Flavor it with natural ingredients like lemon, cucumber, mint or berries. Experiment with flavor combinations that excite you. You could also try unsweetened sparkling water to add bubbles and a change of texture to switch up your hydration habits.
While water is the best way to hydrate, sports drinks are a close second when it comes to hydration plus have the added benefit of replenishing electrolytes. This is helpful if you engage in strenuous activity, especially for durations that last an hour or more. Just be mindful, sports drinks contain large amounts of sugar, artificial additives and calories. It is recommended to choose water over sugary drinks in general.
While drinking plenty of water each day is a healthy habit, it’s not the only way to rehydrate. In fact, about 20 percent of your fluids come from the foods you eat. Soup, juicy fruits, such as strawberries, cantaloupe and watermelon, and veggies, including spinach, kale, cucumbers and celery, all have high water content that will boost your daily fluid intake.
Beware, however, foods high in sodium, such as packaged foods and salty snacks, can have the opposite effect. When salt circulates in the blood, the body responds by drawing water out of cells to balance things out, causing dehydration.
In the hustle and bustle of daily life, it’s easy to forget to drink. If hydration isn’t a habit for you, setting hydration reminders is a good way to get your daily recommended amount of water in. Set a timer or alarm on your smart phone to help you remember to drink a full cup of water. Eventually, it’ll become a habit, and you’ll reach for water regularly throughout the day.
You also can establish a hydration routine by associating daily activities with drinking water. For example, commit to drinking a full glass of water when you wake up, during every meal and snack, before and after exercising and about an hour before bedtime.
Alcohol is a diuretic and can deplete the body of fluids. That’s why you might find yourself frequently in the bathroom when drinking it. Avoiding alcohol altogether is the best way to maintain hydration and health. However, if you do choose to drink alcohol, make sure to drink a glass of water alongside each alcoholic beverage you consume.
Caffeine is also is a diuretic. While moderate caffeine consumption isn’t considered to be dehydrating, consuming excessive amounts (think energy drinks), or drinking caffeine in combination with alcohol, can lead to dehydration.
Surprisingly, it is possible to overhydrate and drink more than your body can flush out. It’s a condition called hyponatremia, where your blood is diluted to the point where sodium levels become dangerously low and your body can’t function properly. This can occur if you lose copious amounts of electrolytes — usually through sweat or strenuous activity — and then rehydrate with lots of water all at once.
Symptoms of hyponatremia include confusion, nausea, headaches, vomiting and convulsions. While this condition is rare, people with underlying conditions that cause water retention, such as congestive heart or kidney failure, as well as endurance or extreme athletes, are at a higher risk. Certain medications like corticosteroids, ibuprofen and other NSAIDs also can raise the risk of water intoxication.