What does proper hydration do for your body

The human body needs water to survive. Every organ and cell needs to stay hydrated in order for the body to function at its best. Up to 60% of the adult body is made up of water. It is used as the base building material in cells and performs a number of other benefits within our bodies. Age, weight, and gender determine the amount of water you need to drink during the day; athletes may need to drink more water because they lose more fluids during physical activities.

How Do You Know if You Need Water?

A good way to determine if you need to drink more water is to check the color of your urine. The darker your urine is, the more water you need to drink. If your urine is light or has no color, then you are well hydrated. Other signs of dehydration include fatigue, dry mouth, headache, and dizziness.

Reasons for Staying Hydrated

The importance of hydration is essential not only for physical health, but for mental health as well. There is an extensive list of benefits to drinking plenty of water, here are some of the most discussed topics.

• Increase in Energy and Improved Productivity – Dehydration can cause fatigue and significantly reduce brain function. If you’re feeling like your cognitive skills aren’t at their usual speed, it may be time to grab some water.
• Improved Physical Performance – Physical activity causes your body to lose a lot of fluids. Staying hydrated before, during, and after exercise can make your workout feel better. Water can keep your performance up while exercising and prevent fatigue after.
• Weight Loss – Often times when you feel hungry, it may be because your body simply needs water. Drinking water will not satisfy hunger. It is a way to control the calories consumed day to day. The next time you feel hungry, try drinking water first and it may surprise you.
• Mood Booster – When your body is hydrated, it’s performing its best which helps put you in a good mood. If you notice yourself slipping into a negative mood, drinking water can help.
• Headache Prevention – Headaches are often due to dehydration and can be relieved by drinking water. It’s important to stay hydrated to avoid headaches and migraines, particularly if you are prone to getting them.

Some people struggle to drink water because they don’t like the taste. Drinking something that tastes like nothing can get boring. There are ways to improve water such as adding fruit, lemon is common, cucumber, or mint. Try spicing things up to stay hydrated!

As the weather heats up this summer, you might be wondering what drink will keep you hydrated. Water allows you to stay hydrated and doesn’t contain unnecessary calories or additives. Our registered dietitian team shares why water is your best choice year-round.

Why should I drink water?

Water is vital to our health. It plays a key role in many of our body’s functions, including bringing nutrients to cells, getting rid of wastes, protecting joints and organs, and maintaining body temperature.

Water should almost always be your go-to beverage. Choose it over sugary drinks like soda or juice, which can be high in simple sugars and calories.

How much water should I drink?

The amount of water you should drink varies depending on your activity level, health conditions, height and weight, gender, and other factors. Here are some general guidelines, according to the Institute of Medicine:

• It’s recommended that men drink 13 cups (about 3 liters) of water each day.
• Women are recommended to drink 9 cups (just over 2 liters) of water each day. Pregnant women should drink 10 cups of water daily, and breastfeeding women should drink 12 cups.
• Kids and teens should drink 6 to 8 cups of water a day. Again, this all depends on activity level, age, weight, etc.

Eating fresh fruits and vegetables that are full of water helps with this daily water intake as well. For guidelines specific to you, ask your doctor or dietitian what they recommend.

Are sports drinks good for me when I’m exercising?

Sports drinks are advertised to increase endurance and replace nutrients lost during intense exercise. But are they necessary?

These drinks contain electrolytes like sodium, potassium, and calcium, as well as simple sugars (some may be sugar-free). However, these nutrients are generally only lost in large amounts during high-intensity exercise for one hour or more. Sports drinks may be useful for people doing intense exercise for a long time, especially if they’re sweating a lot. But for non-athletes, sports drinks are simply another sugary beverage.

Most people should drink water, not sports drinks, during their workouts.

Do caffeine drinks provide hydration?

Caffeine is found in drinks like coffee, some teas, energy drinks, and sodas. While you may urinate more after drinking a caffeinated drink, drinking these beverages does not cause you to lose more fluid than you consumed. However, caffeine can lead to headaches and trouble sleeping in some people.

Overall, water is your best bet to stay hydrated. It’s caffeine-free, calorie-free, and readily available for most people.

Is it ok to keep water in the car?

Before reaching for a plastic water bottle that’s been sitting in a hot car, think about how long it’s been in the heat.

When kept at high temperatures, the chemical bonds in plastic water bottles break down. This can increase the chance that chemicals get in the water. According to the U.S. Food and Drug Administration (FDA), this amount of chemicals is too small to cause health problems, but it can add up.

Keep bottled water at the same temperature as other groceries. Avoid leaving plastic bottles in a hot car during summer heat. Instead, put a water bottle in your bag or by the door, so you can remember to grab it on your way out.

Is it possible to drink too much water and overhydrate?

Most people are familiar with what dehydration is and how it happens. But is overhydration possible? Overhydrating happens when someone drinks large amounts of water, which can alter the levels of electrolytes in the body like chloride, sodium, and potassium. Not drinking enough fluid (dehydration) can lead to symptoms like thirst, flushing, fatigue, and fast breathing. In contrast, drinking too much fluid (overhydration) can cause nausea, headaches, cramps, weakness, and confusion.

For most people, dehydration is a greater risk. But if you are concerned about or having symptoms of overhydration, talk to your doctor. Ask your healthcare team about how much water you should drink each day.

Water is your best choice for health

You have many drink choices out there. At the end of the day, water is the first-choice beverage for best hydration. Drinking the right amount of water for your personal health and activity level is important. Try healthy add-ins like fresh mint, sliced cucumber, or lemon wedges to add flavor and variety to your water.

This blog was written by UC Davis Health dietetic intern Alicia Marzolf and reviewed by our registered dietitians.

What happens to your body when you start drinking more water?

Why is proper hydration so important?

How do you know if your body is properly hydrated?

What are 10 benefits of drinking water?