Stay Hydrated 101

July 10, 2024

First Stop Health

Why hydrate?

Think of your body like a car. In order for the car to operate properly, you must provide it with the right fuel. Your body is made up of 60-75% water, so it is just the right fuel to keep your body functioning optimally!


How much water should I drink per day?

To stay well hydrated, you should drink a minimum of half your body weight in ounces per day. For example, if you weight 140 pounds, you should be drinking 70 ounces of water a day.


What are the benefits of staying hydrated?

  • Increases metabolism and weight loss
  • Improves muscle function
  • Helps regulate body temperature
  • Promotes proper digestion and nutrient absorption
  • Provides proper hydration of the skin
  • Supports cardiovascular and brain health
  • Helps kidneys get rid of toxins
  • Aids in joint mobility
  • Encourages healthy bowel function
  • Enhances energy, power, and endurance for physical activity

What’s dehydration?

Dehydration happens when you lose too much water without replacing it. Water in your body can be lost through urine, sweat, digestion and other bodily functions. Mild dehydration can typically be treated by drinking enough water to replenish what has been lost. On the other hand, severe dehydration requires immediate medical assistance as it 
is life-threatening.


What are the signs of dehydration?

Mild dehydration signs include:

  • Thirst
  • Dry skin
  • Fatigue
  • Dry mouth
  • Headache
  • Constipation
  • Dizziness
  • Muscle cramps
  • Little urination
  • Yellowing of urine
  • Nausea

Severe dehydration signs include:

  • Extreme thirst
  • Extreme dry mouth
  • Extreme dry skin (no elasticity)
  • Low blood pressure
  • Rapid heartbeat
  • Increased or over-breathing
  • Fever
  • Irritability or confusion
  • Little or no urination
  • Dark yellow urine
  • Hollow or sunken eyes
  • Extreme nausea.


Tips to hydrate throughout the day.


Always carry a water bottle, and refill it every 2-3 hours to monitor your hydration. Also, the larger the container, the more likely you will drink it.

Drink at regular intervals. Take time every hour, on the hour, to drink a glass of water. If you measure out your water into smaller glasses, it will help you reach your larger goal!

Hydrate before, during and after exercise. Prepare by drinking 8 oz right before you workout or during your warm-up. Sip on water constantly or drink 8 oz every 15 min during exercise.

Hydrate before mealtimes. Drink water 30–60 minutes prior to mealtime, to better help your body digest.

Eat fruits and vegetables. These foods contain a higher percentage of water. You can also flavor your water with diced lemons, limes, berries or other fruit to keep your taste buds happy!

Set an alarm. Whether it’s an alarm you set on your phone, or an accountability partner, like a co-worker or spouse, give yourself a check-in on your daily hydration until you’re a well-fueled machine.

Before and after bedtime. Drink 16 oz of water right after waking up to jump start your brain and activate your internal organs. Drink 8-16 oz before bed to help regulate and relax your body.


Remember to drink plenty of water:

  • During extreme heat or sun
  • In the course of illness
  • When medically advised
  • When signs or symptoms of dehydration are present

Care you will love.

Originally published Jul 10, 2024 4:04:48 PM.