As warmer weather is around the corner, it’s important to focus on daily hydration. Your body is about 60% water so making sure you are drinking enough fluids on a daily basis is a large part of maintaining your health. Some of the benefits of focusing on your hydration daily include:

Improved Brain Performance -  even slight dehydration can affect memory, mood, concentration and reaction time. Adding in some extra water is an easy way to boost brain health.

Lessen Joint Pain - the cartilage in your joints is about 80% water so daily hydration helps to keep your joints well lubricated which can lead to decrease the aches and pains! 

Improved Digestion - staying hydrated helps to keep things moving through your body.  Water helps to break down fiber in your stomach and ensure food is digested properly.

Weight Loss & Weight Management - maintaining hydration can help you feel satisfied between meals. Research shows that just upping your daily water consumption can reduce your intake of calories, sugar, cholesterol, sodium and saturated fat. Replacing calorie-dense beverages with water and drinking a glass of water before a meal can support your weight loss journey.

Healthier Heart - your blood is primarily made up of water. Drinking enough water during the day helps to keep your vital minerals balanced which are essential for the proper functioning of your heart. Being hydrated makes it easier for the heart to pump blood through the body so it doesn’t have to work as hard!

What are some signs that I am dehydrated?

As we age, our natural sense of thirst declines so it’s easier to become dehydrated. Dehydration means your body does not have enough water which can cause other issues such as:

• Dry mouth or cracked lips

• Dark colored urine

• Constipation 

• Headaches

• Dizziness

• Feeling tired
  

How to Stay Hydrated

Water is best; staying hydrated is not flashy but it’s an essential pillar for health. For most people, drinking water throughout the day is the best way to stay hydrated. Your beverages like coffee, low-fat milk and unsweet tea along with some foods like fruits and vegetables are also great sources of water.

Water does not have to be boring. You can drink sparkling or bubbly water or add various fruits and herbs to create infused waters. All you need is to add your combination of choice into a large pitcher and place it in the fridge for at least 3 hours. Enjoy over ice to add some variety to your daily water. Here are some of our favorite infused water combinations:

• Apple + Cinnamon

• Lemon + Ginger

• Berries + Basil

• Cucumber + Mint

• Lemon + Lime

What about sports drinks and electrolytes? If you are doing high-intensity exercise in hot weather, these might be useful to help aid in your rehydration. Use caution to not have these as an everyday beverage as these can be a major source of added sugars.

Tips from the Mend Registered Dietitian Team

Here are some of our Mend Registered Dietitian’s favorite tips for staying hydrated:

1. Use a reusable water bottle. Having a reusable water bottle with you throughout the day is an easy way to have access to fluids and keep you sipping all day long.

2. Set reminders. If you find that you forget to drink fluids throughout the day, set an alarm as a reminder to drink your water.

3. Drink water before, during and after exercise. Make sure you are drinking water before you exercise, sipping on fluids during your activity, and rehydrating afterwards as part of your recovery.

4. Sip on fluids throughout the day. Don’t rely on thirst to be your indicator to drink fluids; sipping throughout the day is an easy way to stay on top of your hydration goals.

5. Add flavor to your water.  Infusing your water with the combinations above is a fun way to make it easier to drink fluids throughout the day.  

Bottom Line: How much should I be drinking daily?

Keep your hydration fun and enjoy a variety of fluids during the day! The National Academies of Medicine recommends about 11 cups for women and 16 cups for men of fluids a day. However, everyone’s hydration requirements are different and it depends on many factors to include medical history, health conditions, and current medications.  If you have questions about how much fluid you should be consuming daily, please make sure to ask your Doctor or Registered Dietitian.

Cheers to better hydration - and a healthier you!

This article was written by Katie Frushour, MS, RD, CSSD, a dietitian at Mend.

References:
Guillermo Bracamontes-Castelo et. al. Effect of water consumption on weight loss: a systematic review. Nutrición Hospitalaria. Dec. 26, 2019. Found on the internet at https://pubmed.ncbi.nlm.nih.gov/31657610/
Institute of Medicine. 2005. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: The National Academies Press. https://doi.org/10.17226/10925.
R. An et. al. Plain water consumption in relation to energy intake and diet quality among U.S. adults, 2005–2012. Nutritional Epidemiology. Feb. 22, 2016. Found on the internet at https://onlinelibrary.wiley.com/doi/abs/10.1111/jhn.12368
Staying Hydrated, Staying Healthy. (2024, January 22). American Heart Association. Retrieved April 21, 2025, from https://www.heart.org/en/healthy-living/fitness/fitness-basics/staying-hydrated-staying-healthy
Tips on How to Stay Hydrated. (2025, January 2). National Council on Aging. Retrieved April 21, 2025, from https://www.ncoa.org/article/10-reasons-why-hydration-is-important/