You have heard it before. “Make sure you are hydrated.” But why?
Most of the Human Body (60%) is Water! Water plays a key role in almost every function of your body. From regulating body temperature and removing waste to transporting nutrients throughout the body, there is no doubt that you need water to maintain good health and an enjoyable lifestyle.
Hydrating properly gives your body the ability to perform everyday functions while feeling good
If you want to feel better in your day to day life, you must have adequate water intake. Water is used to regulate your body temperature. This is especially important now — in the blazing heat of summer. For example, your body loses a significant amount of water through sweating, which needs to be replenished . If you do not make up for what was lost, then your body is going to have to work harder to perform everyday functions and will lead to you feeling fatigued, tired, and potentially having a headache at times. Hydrating and electrolytes are important for people who maintain an active lifestyle and sweat often.
Water helps your gut health
Every day, your digestion is affected by the amount of water you’re drinking. Being properly hydrated helps increase the production of saliva and gastric juices, which are essential for the breakdown and digestion of food. Water is essential for waste removal in the body because it supports the organs and processes that eliminate excess buildup. Without adequate water, your body’s waste removal systems — especially the kidneys and digestive tract — can’t function properly. This can lead to problems like constipation and kidney stones. Staying well-hydrated supports the process of all your body’s detox pathways.
Symptoms of dehydration
Dehydration happens when your body loses more fluids than it takes in. Symptoms can range from mild to severe depending on the level of fluid loss. Symptoms can include:
- Fatigue or low-energy
- Dark yellow urine
- Dry mouth
- Constipation
- Muscle cramps
- Dizziness or lightheadedness
- Headache
- Increased thirst
- Dry skin
How much water do you need per day?
The baseline recommendation for adequate water intake is 8 cups (2 liters) per day. This can vary depending on activity levels, age, health status, and climate. If you need help figuring out how much water your body needs to stay hydrated, let one of our dietitians help you!
5 Tips to Stay Hydrated
Carry a Reusable Water Bottle
Keep a water bottle with you at all times—at work, in the car, or while running errands. Seeing it reminds you to sip throughout the day.
Flavor Your Water Naturally
If plain water is boring or makes you feel nauseous, add fresh fruit/veggie slices (like lemon, berries, or cucumber) or herbs (like mint or basil) for a refreshing boost.
Set Hydration Reminders
Use your phone, a hydration app, or sticky notes to remind you to drink water regularly —especially if you tend to forget when you’re busy.
Eat Water-Rich Foods
Fruits and veggies like watermelon, cucumbers, and oranges have a high water content to help you stay hydrated while adding fiber and nutrients.
Make It a Habit
Pair drinking water with something you already do—like sipping a glass with every meal and snack, or having a glass on your bedside table to drink right when you wake up.
Try This Homemade Hydrating Protein Shake: A recipe you and your body will love
Homemade Hydrating Protein Shake
Ingredients
Equipment
Method
- All all ingredients to a pint sized mason jar. Close the lid and shake the ingredients. Let the mixture sit for 2-3 minutes, then shake again. Repeat until fully blended.
- If you are using a blender. add all ingredients (plus fruits and vegetables if you want to) and blend for 30-60 seconds until all ingredients are mixed together.
Notes
- Calories: 275 kcal
- Carbohydrates: 24 g
- Fat: 5 g
- Protein: 33 g
- Fiber: 2 g
Variations
- Alpha-Gal Friendly: Switch out dairy kefir for plain coconut or soy yogurt if you are avoiding dairy.
- Plant-Based Protein: Use plant protein like pea or soy powder for a fully dairy-free option.
- Lower Sugar: Reduce or omit the honey and rely on coconut water’s natural sweetness.
- Flavor boost: Add a dash of cinnamon or vanilla extract.
- Energy upgrade: Add 1–2 tbsp oats or chia seeds for more carbs and fiber.
Do you Need help Using Nutrition Habits to Improve Your health without giving up the foods you love? Schedule an Appointment with our dietitians!
Although Samantha Turner is a registered dietitian, she is not YOUR registered dietitian. All content in this post is for informational and educational purposes only, does not constitute medical advice, and does not establish any kind of patient-client relationship by your use of these courses, OakStone Health and Nutrition website, and any other OakStone Health and Nutrition programs. Although OakStone Health and Nutrition aims to provide evidence-based general nutrition information, the information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a healthcare professional in the area for your particular needs before making any medical decisions.
