Healthy Hydration: More Than Just Water

When you think about hydration, chances are the first thing that comes to mind is drinking more water. And while that’s certainly a great start, there’s more to staying hydrated than simply emptying and refilling your water bottle.

The truth is, hydration is actually about balance. It’s about maintaining the right amount of fluid to support everything your body needs to function. Water is a big part of that, of course, but your overall hydration habits – what you drink and eat – play an incredibly important role in your overall health and well-being. So let’s talk about healthy hydration.

Why Hydration Matters

As we mentioned above, hydration supports nearly every system in your body. For example, staying properly hydrated helps:

•    Regulate body temperature: Fluids allow your body to cool itself through sweat and maintain a stable internal temperature.
•    Aid digestion: Water helps break down food and move it smoothly through the digestive tract.
•    Support joint health: Fluids keep the cartilage in your joints lubricated, reducing discomfort and risk of injury.
•    Maintain energy levels: Even mild dehydration can leave you feeling sluggish or fatigued.

On the flip side, dehydration can affect those and other systems in a negative way. It can impair concentration and memory, elevate stress hormones, disrupt mood, and reduce physical performance. So whether you're in the middle of a workday or a workout, staying hydrated helps you function at your best.

Hydration Isn’t Just a Summer Thing

It’s easy to associate hydration with hot, sunny days—but your body needs adequate fluids all year long. Even in cooler months, dehydration is still a risk. You may not sweat as noticeably in the winter, but you’re still losing fluids through breathing, urination, and physical activity. Cold air can also be drying, which contributes to fluid loss without you realizing it.

Plus, in the colder months, we’re often less inclined to drink water because we don’t feel as thirsty. That’s why it’s important to make hydration a daily priority—regardless of the season. Consistent fluid intake helps support your immune system, energy levels, and overall health, whether it’s the middle of summer or the depths of winter.

Other Sources of Hydration

While water is a powerful hydrator, it’s far from your only option. Lots of foods and beverages can contribute to your daily fluid intake – and they often offer added benefits.

Fruits and Vegetables

Some foods are naturally high in water content and can make a big impact on hydration. Fruits and vegetables are two of the biggest contributors:

•    Cucumbers (96% water)
•    Watermelon (92%)
•    Strawberries (91%)
•    Lettuce and leafy greens (95%+)
•    Zucchini, celery, and tomatoes

These foods also deliver fiber, vitamins, and antioxidants, making them not just a hydrating choice but a nutritious one as well.

Other Beverages

•    Herbal teas are caffeine-free and hydrating, plus they have antioxidants and calming properties.
•    Milk (including plant-based alternatives) contains water, protein, and electrolytes, which are especially useful after exercise.
•    Coconut water is naturally rich in potassium and other electrolytes.
•    Diluted fruit juice can offer hydration with a bit of flavor (just watch out for sugar content).

Electrolyte Drinks

After intense exercise, when you’re sick, or when you’re out in extreme heat, your body loses not just water but also sodium, potassium, and other electrolytes. In those cases, drinks like sports beverages or electrolyte-enhanced waters can help restore balance. Keep in mind that you don’t need to use drinks like these for everyday hydration, but they do work well when you’re sweating heavily or unwell.

Tips for Staying Hydrated

Making hydration a habit doesn’t have to be complicated. A few mindful strategies can help you keep your body well-watered:

•    Listen to your body: Thirst is a natural signal, but it’s not always timely. By the time you feel thirsty, you may already be mildly dehydrated. So listen to your body and obey your thirst.
•    Keep a water bottle handy: Having a visible reminder makes it easier to keeping drinking throughout the day. Choose a bottle that’s big enough, easy to use, and  easy to take with you.
•    Add flavor: If having flavor in your water will make you more likely to drink, try infusing your water with lemon, mint, cucumber, or berries for a burst of taste without added sugar. 
•    Adjust to your environment: You need more fluids during hot weather, physical activity, and when you’re sick, so increase your intake during those times.
•    Eat water-rich foods: Incorporate fruits and vegetables into every meal. They’ll help supplement your fluid intake naturally.

Signs of Dehydration

Sometimes, your body gives you clues that you need more fluids. Pay attention to these common signs of dehydration:

•    Dry mouth or lips
•    Fatigue or low energy
•    Dark yellow urine – A well-hydrated person usually has pale straw-colored urine 
•    Dizziness or lightheadedness
•    Headaches

These symptoms can sneak up on you, so pay attention to the signals your body’s sending you and take a proactive approach to hydration before you feel the effects.

Making Hydration a Habit

Hydration is a cornerstone of good health. And while staying hydrated might feel like a chore, it doesn’t have to be. With so many hydrating foods and flavorful drink options, staying properly hydrated can be easy and enjoyable. By being intentional and creative – keeping water nearby, eating more fruits and vegetables, and responding to your body’s needs – you can build habits that fuel your body and mind every day.

Remember that dehydration doesn’t just make you feel bad right now, it also puts a strain on your heart and kidneys which can have longstanding detrimental effects on your overall health!” – Gina Bachman, MD
Schdule with Dr. Bachmann here. 

Be Emergency-Ready – Know where to go and what to do if dehydration becomes severe.