Are You Drinking Enough Water? Hydrate or Diedrate

Every one of our cells, tissues, and organs, including our heart, kidneys, and liver, requires water to function.  Water also lubricates our joints, digestive tract and mucous membranes.  Our brain doesn’t function well if we don’t have enough water to help our brain cells communicate. According to several studies, participants who drank water performed better on memory-related tests (for instance, recalling a list of objects) than those who didn't drink.  Hydration also helps our bodies regulate its temperature, give us energy, supports gut health, helps ward off disease and promotes better skin.  Drinking enough water to be adequately hydrated is so important that I recently heard some students were told the phrase “Hydrate or Diedrate” in schools! I especially like the definition of Hydrate or Diedrate on The Free Dictionary website: “A humorous, punning reminder to hydrate, so as to not suffer the unpleasant effects of dehydration (which can indeed kill you).” 

If your body does not have enough water to function properly, you are dehydrated.  This may occur after losing too much water or not consuming enough water.  Most often dehydration is mild, and signs can be (but are not limited to) dry mouth, thirst, headache, fatigue, and dark colored urine.  Most people won’t feel thirst until they are already really dehydrated, so it may be best to go by the color of your urine to gauge your hydration level and to drink water throughout your day before you feel thirsty.  Your symptoms will vary based on whether your dehydration is mild, moderate, or severe.  Mild cases can usually be remedied at home, but severe cases require seeking medical help.  Here are some of the symptoms that might be caused by not drinking enough water.  You may experience just one or more of these symptoms, not necessarily all of them.   

Mild to Moderate Dehydration Symptoms:   

• Thirst 

• Fatigue 

• Dry mouth 

• Decreased urine output or darker colored yellow urine 

• Dry skin 

• Headache 

• Lightheadedness, dizziness, or fainting 

• Difficultly focusing 

• Muscle weakness or cramps 

• Increased heart rate 

• Quickened breathing 

Signs of Severe Dehydration: 

• Parched Mouth 

• Dry, cracked lips 

• Low Blood Pressure 

• Lethargy 

• Lack of urination 

• Very dry skin 

• Sunken eyes 

• Confusion 

If you are experiencing symptoms of severe dehydration, you should seek immediate medical help. Not treating severe dehydration can make it so that you are not getting enough blood flow throughout your body, and you could develop complications like liver injuries, kidney failure or electrolyte imbalances. 

Drinking enough water is required for your body to function in general. It can also help prevent or improve some health issues.  Several health problems may also respond well to increased water intake like constipation, urinary tract infections, kidney stones and dry skin. 

Not drinking enough water before your workout can affect your performance and how you feel while exercising.  Even mild dehydration can reduce physical performance. A clinical study on older, healthy men reported that just a 1 percent loss of body water reduced their muscle strength, power, and endurance. 

Be mindful that you drink extra water during high heat and exercise.  Water that is lost through sweating will need to be replaced.  Some gym goers bring a gallon jug of water to the gym with them.  The recommended daily water intake for males is slightly less than a gallon. For females, it is a little over 4 cups less. Your individual water needs may be greater than the recommendation, depending on the temperature, your activity level, and whether you are pregnant or breastfeeding, among other factors. You may not want to bring a gallon of water with you to exercise (and probably don’t need to) but having a water bottle of any size is essential.    

How much water do you need? While every single body technically has a different fluid intake (dependent on unique factors such as age, sex, body mass, lifestyle, climate/environment, and activity levels). But having an estimated guideline can be helpful: The Academy of Nutrition and Dietetics recommends nine cups daily for women and 13 cups for men. Most health experts generally recommend drinking around two liters a day, or about eight 8-ounce glasses of water.  

Water is the best thing to drink to stay hydrated. Some foods can be a source of water, such as fruits and vegetables. Sports drinks with electrolytes may be useful for people doing high-intensity, vigorous exercise for over an hour and/or in very hot weather, though they should only be used when necessary as they tend to be high in added sugars and calories. 

If you have trouble drinking enough water, try carrying a water bottle with you everywhere and taking small sips throughout the day.  Pair drinking water with a habit you already have.  For example, drink a glass of water before having your morning coffee or before each meal.  Also, there are several ways to boost your intake beyond plain water. You can try infusing water with fruit, adding frozen fruit (instead of ice cubes) or fresh fruit to your water, or opt for seltzer water (just watch for artificial ingredients or added sugar). You can also focus on consuming foods with high water content. Many fruits and vegetables are water-dense, making them an excellent source of hydration.  While they won’t replace the need for water, they can help keep you hydrated.  You can get about 20% of your water from the foods you eat. 

• Strawberries (91% water content) 

• Watermelon (92% water content) 

• Cantaloupe (90% water content) 

• Grapefruit (91% water content) 

• Peach (88% water content) 

• Pineapple (87% water content) 

• Oranges (87% water content) 

• Coconut water (95% water content) 

• Cucumber (95% water content) 

• Zucchini (95% water content) 

• Tomatoes (95% water content) 

• Cauliflower (92% water content) 

• Cabbage (92% water content) 

• Iceberg lettuce (96% water content) 

• Celery (95% water content) 

Unfortunately, there are some drinks that do the opposite of hydration.  Caffeinated drinks and alcohol can both dehydrate you.  Especially for drinks containing alcohol, it is best to drink a glass of water after each alcoholic drink you have.   

Make sure you drink enough water each day.  Drink often enough for clear, pale urine.  It is one of the best things you can do for your overall health! 

1. The Free Dictionary  
2. Shaheen NA, Alqahtani AA, Assiri H, Alkhodair R, Hussein MA. Public knowledge of dehydration and fluid intake practices: variation by participants’ characteristics. BMC Public Health. 2018;18(1):1346. 
3. Taylor K, Jones EB. Adult dehydration. In: StatPearls. StatPearls Publishing; 2023. 
4. Academy of Nutrition and Dietetics. How much water do you need? 
5. U.S. Occupational Safety and Health Administration. "The Cognitive Benefits of Proper Hydration." 
6. The American Heart Association.  Staying Hydrated, Staying Healthy  
7. Goulet, Eric D.B.; Mélançon, Michel O.; Lafrenière, David; Paquin, Jasmine; Maltais, Mathieu; Morais, José A. Impact of Mild Hypohydration on Muscle Endurance, Power, and Strength in Healthy, Active Older Men Journal of Strength and Conditioning Research 32(12):p 3405-3415, December 2018.