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August 2026
Hydration & Energy
Hydration is the balance of water and electrolytes in the body and is vital to health. Water accounts for 60% of our body weight, and every cell in the body depends on it. It helps maintain blood volume and circulation, regulates body temperature, lubricates joints, aids in digestion, transports nutrients, and supports brain function. Hydration levels can also play a role in alertness and energy levels throughout the day.
Hydration Basics 101
The body loses water through sweat, breathing and urine daily, impacting hydration levels. If it is not replaced, dehydration occurs. Studies suggest that a small decrease in hydration can decrease energy level, impair the ability to focus, and promote mood changes.
- Boost Energy – hydration is essential for the blood to deliver oxygen, nutrients and energy to cells. When dehydrated, this process slows, making you feel tired or light-headed. Fluid balance may also improve sleep, resulting in less fatigue.
- Enhance Brainpower – studies show that dehydration can impair short term memory. The brain does not work as well if dehydrated; fluids can improve the ability to focus.
- Improve Mood – dehydration has been linked to anxiety, irritability & confusion. Research indicates drinking a glass of water when you feel emotionally drained may help.
Warning Signs & Tips to Keep Hydrated:
- Don’t wait to be thirsty! You may already be dehydrated since thirst recognition diminishes with age. If you have any of the following symptoms during the day, try having a glass of water.
- If you urinate less than usual or your urine color is dark; it should be the color of straw.
- If you have dry mouth, dry lips or decreased salivation.
- If you experience low energy, fatigue, dizziness, confusion, lightheadedness, muscle cramps or weakness or mood changes.
Fluid Needs & Hydration Tips
Fluid balance in the body is vital to keeping hydrated. Individual needs will vary based on body size, activity level and climate. Medical conditions can also impact fluid needs.
Water intake is key to keeping hydrated, however, there are other fluids and even foods that contribute to maintaining fluid balance.
- Start your day with a full glass of water
- Try flavored or coconut water without added sugar.
- Alternatives like milk, kefir, dairy alternative beverages, herbal tea & decaffeinated beverages will also provide needed fluids.
- Choose hydrating foods: fruits & vegetables have a high-water content naturally, support electrolyte balance, & provide key nutrients. Foods high in water content includes cucumbers, oranges, tomatoes, watermelon, strawberries & celery.
- Pair meals & snacks with water
- Limit caffeine & alcohol, they increase fluid loss.
- Avoid energy drinks, they are high in caffeine.
The rule of thumb is six eight (8) ounce glasses of water daily. Others recommend the ounces of fluid should be equal to 1/2 of your body weight.
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