Published by PMR of NY & CT
A mid-afternoon slump, a headache after yard work or a lightheaded moment when you stand up too fast can all share a simple cause: not enough fluid. Water is involved in nearly everything your body does, and even mild dehydration can leave you feeling off.
The benefits of staying hydrated range from steadier energy and easier digestion to better temperature control when you are active. For most healthy adults, meeting your needs takes a few daily habits rather than a strict quota, and thirst is a useful guide.
What water does in your body
Water makes up about half or more of your body weight, depending on your age and body composition. It is the main ingredient in blood, and it carries nutrients to your cells. According to the CDC, getting enough water every day helps your body:
- Keep a normal temperature
- Lubricate and cushion your joints
- Protect your spinal cord and other sensitive tissues
- Get rid of wastes through urine, sweat and bowel movements
The benefits of staying hydrated, day to day
When you drink enough, you may notice:
- Steadier energy and focus. Research suggests that even mild dehydration can affect mood, alertness and concentration.
- Fewer headaches. Not drinking enough is a common trigger for headaches and migraines in some people.
- Easier digestion. Fluids help fiber do its job, which can ease or prevent constipation.
- Lower kidney stone risk. For people prone to kidney stones, drinking enough fluid is one of the most important prevention steps.
- Better temperature control. Sweat cools you only when you have the fluid to make it, which matters during exercise and hot weather.
Hydration, joints and your spine
The fluid inside your joints, the cartilage that covers the ends of your bones and the discs between your vertebrae all contain a lot of water. That is one reason the benefits of staying hydrated reach your joints and back.
Keep expectations realistic, though. Drinking extra water will not rebuild worn cartilage or plump up a disc affected by degenerative disc disease. Discs naturally lose some fluid during a day on your feet and take it back in while you rest, and that balance changes with age. If back or joint pain is limiting you, an evaluation will tell you more than a water bottle can.
How much water should you drink?
There is no single number that fits everyone. The National Academies of Sciences, Engineering, and Medicine suggest a total daily fluid intake of about 15.5 cups (3.7 liters) for men and about 11.5 cups (2.7 liters) for women. That total counts water from all drinks and foods, not just plain water, and food typically supplies about 20 percent of it.
You may need more when you exercise or sweat heavily, spend time in hot or humid weather, have a fever, vomiting or diarrhea, or are pregnant or breastfeeding.
Two signs suggest you are getting enough: you rarely feel thirsty, and your urine is colorless or pale yellow. If you have heart failure, kidney disease or another condition that affects fluid balance, your doctor may set a different target, so follow their advice.
Signs of dehydration and when to get help
Common early signs of dehydration include:
- Thirst and a dry or sticky mouth
- Dark yellow urine, or urinating less often than usual
- Headache, tiredness or trouble concentrating
- Dizziness when you stand up
Older adults may not feel thirsty until they are already low on fluids. Young children, people with diabetes and people who take diuretics (water pills) can also become dehydrated more easily.
Call your doctor if someone cannot keep fluids down or has ongoing vomiting or diarrhea. Call 911 for signs of severe dehydration or heat illness, such as confusion, fainting, a racing heartbeat or a very high body temperature.
Easy habits that help you drink enough
You don't need a strict schedule to get the benefits of staying hydrated. A few routines do most of the work:
- Keep a refillable bottle at your desk, in the car and in your gym bag.
- Drink a glass of water with each meal and snack.
- Flavor water with lemon, cucumber, mint or frozen berries instead of reaching for sugary drinks.
- Add water-rich foods such as soups, melons, oranges, cucumbers and lettuce.
- Set a phone reminder if busy days make you forget.
Frequently asked questions
Does coffee count toward your daily fluids?
Yes. Coffee and tea have a mild diuretic effect, but for people who drink them regularly, the fluid in the cup more than makes up for it, so moderate amounts count toward your daily total. Watch added sugar and cream, and total caffeine, since too much can cause jitters, a racing heart or poor sleep. Water is still the best everyday choice.
Can you drink too much water?
It is possible, though uncommon: drinking far more than your body can get rid of can dilute the sodium in your blood, a condition called hyponatremia. Endurance athletes who drink large amounts during long events are one group at risk. Symptoms include nausea, headache and confusion, and severe cases can cause seizures. Drinking to thirst helps most people avoid it.
Is sparkling water as hydrating as still water?
Yes. Plain sparkling water hydrates you about as well as still water, and some people find it makes drinking enough feel less like a chore. Check the labels of flavored versions for added sugar, sodium or sweeteners. If the bubbles leave you bloated or set off heartburn, still water is the better fit for you.
Stay active with PMR
Drinking enough is one part of feeling good on the move. If headaches, back pain or sore joints keep interrupting your workouts or workday, the team at Physical Medicine & Rehabilitation of NY & CT (PMR) can help find the cause. Request an appointment and we will reach out to schedule a visit at PMR of Danbury or PMR of Brewster.
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