The Best Ways to Stay Hydrated

The Best Ways to Stay Hydrated

Water is essential to every living thing on, in, and above the Earth. It's essential to all life, and many organisms are composed of up to 90% water. In human adults, about 60% of the body is water. According to the Journal of Biological Chemistry 158, the brain and heart are composed of 73% water, the lungs are around 83% water, the skin contains about 64% water, and the muscles and kidneys are about 79% water. 

Essential Takeaways
  • Some of us are bad at drinking water... okay a lot of us. In fact, 75% of Americans are chronically dehydrated.
  • We share a few tips & tricks to help make hydration easy-squeezy!

Humans must consume a certain amount of water for survival, and though the amount varies by age and gender, it's a necessary component of life.

Water — the Essential Nutrient   

We all know that we need water to survive, but do we know why? It's more than just quenching thirst. Water is a building material for every cell. It regulates internal body temperature, transports the nutrients in food for energy, assists in removing waste, and forms saliva to hold enzymes that break down the food we eat. It also acts as a shock absorber for the brain and spinal cord, aids in the manufacturing of hormones and neurotransmitters, keeps mucosal membranes moist, and lubricates joints.     

The Importance of Staying Hydrated

Dehydration is a condition in which you're losing more fluids than you take in. Ranging from mild to severe, dehydration means you're lacking the necessary fluids and they're not being replaced.

Though the likelihood and risks of dehydration are more pronounced in young children and the elderly, anyone can become dehydrated. It can occur due to vomiting and diarrhea, illness, exercise, and heat stress. In healthy adults, the most common cause is not drinking enough water during hot-weather workouts.

In most cases, mild dehydration can be resolved by drinking more fluids and replenishing electrolytes, but severe dehydration is a life-threatening medical emergency. If you're thirsty, you're already mildly dehydrated, so it's important to drink water regularly to stay hydrated.

The symptoms of dehydration can include:

  • Less frequent urination
  • Dark urine
  • Fatigue
  • Extreme thirst
  • Dizziness
  • Confusion
  • Dry or flushed skin
  • Bad breath
  • Fever and chills
  • Muscle cramps
  • Headaches
  • Food cravings

In severe cases, dehydration can lead to seizures, cardiac arrhythmia, hypovolemic shock, and permanent organ damage. Fortunately, most cases are resolved before it reaches that point, and you can avoid it altogether by maintaining good hydration throughout the day.

Throughout the day, you're losing water and electrolytes through urine, feces, sweat, and other bodily functions. Because each person has different body rhythms and activity levels, the amount of water you need depends on your individual circumstances.

Many health authorities recommend the "8x8 rule," which is eight 8-ounce glasses, equivalent to 2 liters or half a gallon, each day. There's little science to back this number, however.

Thirst is a survival mechanism that's designed to maintain water balance. When your fluid content drops below a certain level, thirst kicks in. This mechanism is reliable for healthy adults, so you can usually count on your body to react quickly to mild dehydration symptoms and prompt you to drink.

However, certain conditions can lead to dehydration more quickly, and these are the times when the thirst sensation may not be enough. This can include periods of increased sweating from factors such as hot weather and strenuous exercise. Athletes who engage in prolonged, intense training sessions should replace both water and electrolytes to combat dehydration and electrolyte deficiencies.

Other circumstances that may require a higher fluid intake include breastfeeding and fighting illnesses that cause fever, vomiting or diarrhea.  

Practical Ways to Super Hydrate Quickly

Sip Water Throughout the Day  

As discussed, thirst is an indicator of mild dehydration and is your body's effort to restore water balance. While thirst will help you catch mild dehydration early, you can avoid hitting those fluid deficits altogether by sipping water throughout the day. If you're drinking regularly, your body will have a steady flow of water to stay hydrated. Take the preventative approach when it comes to combatting dehydration! 

Try a Hydration Booster

Water just isn’t enough to keep you well hydrated throughout the day. You lose electrolytes when you sweat, spend time outside, or just by walking around throughout the day. As you’re sipping water throughout the day, try squeezing our favorite electrolyte supplement into it to replenish those key electrolytes. Buoy Hydration’s Easy Squeezy Electrolyes can even be added into drinks other than water - go ahead, turn your iced tea into a super-hydrating drink without adding any sugar or calories!

Naturally Flavor Your Water

If plain water isn't palatable for you, you can get more flavor with fresh fruit infusions. You can also drink unsweetened tea, coffee, or other beverages. Though certain drinks contain caffeine, which is rumored to be dehydrating, studies have shown that the diuretic effect is minimal and these beverages still provide you with hydrating fluids. If you’re using a commercial product to add flavoring to your water, be sure to check the supplement facts before using - nearly all water enhancers are packed with sugar and/or artificial ingredients.

Eat Fresh Fruits and Vegetables

Fresh fruits and vegetables, such as melons, berries, pineapples, leafy greens, zucchini, and tomatoes, contain a lot of water. When you eat fresh or minimally processed fruits and vegetables, you're also getting all that extra water with your meal. Even just a few servings a day packs a ton of hydration.

Eat Soup

Packed with both broth and vegetables, soup is a great way to satisfy your nutritional needs and get some extra hydration. Many soups also contain ingredients that provide additional nutrients like protein, carbohydrates, and vitamins, as well as essential electrolytes.

Try an Ice Pop or Fruit Pop in the Heat

If you're craving something light and refreshing on a hot day, nothing beats the taste and nostalgia of a popsicle. For a healthy, adult version, try fruit-filled pops or blend your own fruit into a smoothie and freeze it yourself.

Plan for Excessive Heat and Humidity

Dehydration occurs more readily in healthy adults in hot and humid weather. If you're planning to spend the day in the sun, whether it's on the beach, shopping outdoors, or taking in an outdoor workout, it's important to drink more water to counteract the fluid loss from sweating. In the prolonged outdoor activity, it's also important to replenish the electrolytes lost during sweating, particularly sodium.

Be Prepared

If you're going to be camping, hiking, or traveling, plan for the event that you may not have access to fresh, clean water. Be sure to stow a bottle or two in your bag and plan for the unexpected, like car trouble, getting lost, storms, and other events that may prolong your time away from freshwater. If you're hiking or camping in remote areas in the heat, be sure to bring some electrolyte supplements with you to ensure that you replenish what is lost in your sweat.

Water Intoxication and Hyponatremia: How Much Is Too Much?  

Water toxicity is much less common than dehydration, but it can occur. Water intoxication is more likely to occur in athletes participating in sporting events or intense training, which leads to generalized symptoms like confusion, disorientation, nausea, and vomiting — symptoms that can easily be attributed to severe dehydration, heat-related illnesses, and electrolyte loss.

With water intoxication, brain function is disrupted by drinking too much water. The water levels in the blood increase, diluting the electrolytes, particularly sodium, in a condition known as hyponatremia. Sodium is necessary to maintain the balance of fluids inside and outside of the cells, so when the levels drop, the fluids migrate into the cells and they swell. If this happens in the brain, it can lead to a life-threatening condition that can cause seizures, coma, brain damage, and even death.

Fortunately, water intoxication is rare. It usually occurs with endurance athletes and other high-performance athletes who drink excessive amounts of water without correcting the electrolyte losses. There are also mental health conditions, such as schizophrenia and psychogenic polydipsia, that lead to compulsive water drinking.

Water intoxication happens when the body takes in more water than the kidneys can eliminate within a certain period of time. Healthy kidneys can remove 20-28 liters of water per day, but that's limited to 0.80-1 liter per hour.

This is why it's important to sip water throughout the day, as opposed to downing a few liters within an hour or two. You can't outpace the kidneys in eliminating the urine, which is when water intoxication and hyponatremia occur.

If you're concerned about water intoxication during strenuous exercise, simply avoid drinking a lot of water at one time, be sure to replenish your electrolytes, and pay attention to your urine concentration. If your urine is dark yellow or orange, you need more water. If it's nearly clear, you're overhydrating and you should slow down and replenish your electrolytes. The ideal urine color is a pale yellow, much like lemonade.

Finding Your Balance    

Because there's no official recommendation for water intake, and it varies according to multiple factors in individuals, the best way to determine your ideal intake is with experimentation. Sip electrolyte-infused fluids throughout the day, pay attention to your thirst signals, monitor your urine concentration, and be aware of the symptoms of mild dehydration, and you'll learn how much water is ideal for your individual needs. 

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Morning Hydration: Why the First Hour Matters

Waking up with low fluid levels is more common than people realize. Overnight, your body loses water through breathing, skin, and even small sweat emissions. Starting your day with a full glass of water helps jumpstart circulation, aids in digestion, and gets your system primed. Pair that initial hydration with a few drops of electrolytes (like Buoy’s) to replace minerals lost overnight. A better morning hydration routine sets a tone for the rest of the day, making you less likely to hit mid-morning fatigue or dehydration symptoms.

Cellular Hydration: Getting Beyond Just Water

Drinking water is essential, but your cells also need the right balance of electrolytes - such as sodium, potassium, magnesium, and chloride - to absorb that water properly. Without these, water may pass through too quickly or be excreted before it's fully useful. Including electrolyte-rich foods or a clean electrolyte supplement helps improve cellular hydration. This can lead to better energy levels, reduced muscle cramps, and more stable hydration across long work or workout days.

Hydrating Foods & Drinks to Boost Your Fluid Intake Fast

Not all fluids are created equal when you’re trying to rehydrate quickly. Some options deliver water plus nutrients, making hydration more effective. Include fruits high in water content like watermelon, cucumbers, and berries. Coconut water, herbal teas (unsweetened), broths, or infused water also help. These deliver both water and electrolytes in a tasty way. Plus, choosing these hydrating foods and drinks makes hydration feel more enjoyable, which means you’ll keep up the habit.

Hydration Strategies for Hot Weather, Travel & Exercise

Heat, altitude, long travel days, or intense physical activity increase your water needs significantly. Sweat, dry air, and exposure to sun all accelerate fluid loss. When you know you’ll be in one of these situations, plan ahead: carry extra water, wear breathable clothing, avoid peak sun hours, and use electrolyte supplements before, during, and after activity. Also monitoring your urine color (aim for pale straw) and body weight before and after workouts can help you understand how much fluid and electrolytes to replace.

Overcoming Common Hydration Roadblocks

Sometimes hydration fails not because people don't want to drink water, but because there are small obstacles that get in the way. For example: finding water inconveniently placed, disliking the taste of plain water, forgetting to drink, or misunderstanding thirst cues. To overcome these: keep a reusable water bottle visible, add natural flavor (fruit, herbs), set phone reminders, tie drinking to habits (drink when you eat, after bathroom breaks). Also beware of excessive caffeine or alcohol that can increase fluid loss. Small habit shifts like these can majorly improve overall hydration.

FAQs

1. What is the best way to stay hydrated throughout the day?

The best way to stay hydrated throughout the day is to sip water consistently rather than drinking large amounts all at once. Steady hydration allows your body to absorb fluids more effectively and reduces the risk of dehydration or overhydration. You can boost your hydration by adding electrolyte drops to your water, eating water-rich foods like cucumbers and melons, and setting reminders to drink. Making hydration a part of your routine - like drinking before meals - makes it easier to stay consistently hydrated.

2. What helps with dehydration besides water?

What helps with dehydration besides water is replenishing electrolytes through food or supplements. When you lose fluids through sweat, illness, or heat, you also lose minerals like sodium, potassium, and magnesium. Replacing these is essential to rehydration. Drinking coconut water, eating soups, or adding sugar-free electrolyte drops to your drinks can help. Foods like leafy greens, bananas, and watermelon also restore fluid and electrolyte balance. Hydrating this way is more effective than water alone, especially in moderate or severe dehydration.

3. How can I get more hydration from water?

To get more hydration from water, you should pair it with electrolytes that help your body absorb and retain fluids. Adding mineral drops or eating electrolyte-rich foods like bananas and leafy greens enhances water’s hydrating effect. You can also improve absorption by drinking smaller amounts more frequently throughout the day instead of chugging large volumes at once. Starting your morning with a full glass of water and avoiding drinks that dehydrate (like alcohol) will also help boost your hydration efficiency.

4. What are the fastest ways to hydrate your body?

The fastest ways to hydrate your body include drinking water with added electrolytes, eating hydrating foods like fruit, and avoiding dehydrating substances like alcohol or excess caffeine. Electrolytes such as sodium, potassium, and magnesium help your body absorb fluids faster, especially when you’ve lost a lot through sweat or illness. Using electrolyte drops in your water makes hydration quicker and more effective. If you’re severely dehydrated, combining oral rehydration solutions with rest and a light snack is often the most immediate fix.

5. How do I stay hydrated during hot weather or workouts?

To stay hydrated during hot weather or workouts, it’s important to drink water consistently and replenish lost electrolytes. Start hydrating before you go out or begin exercising, then continue sipping water throughout your activity. Adding electrolyte drops to your water can prevent cramps, fatigue, and dizziness. Wear breathable clothing, avoid peak heat hours when possible, and eat water-rich snacks like fruit or veggies. After exercise, rehydrate with both water and minerals to support faster recovery and better performance.

6. What drinks hydrate you quickly besides water?

Drinks that hydrate you quickly besides water include coconut water, herbal teas, broths, and electrolyte-enhanced beverages. These drinks provide both fluids and key minerals like potassium and sodium, which help your body retain hydration more effectively than plain water alone. Avoid sugary sports drinks, which can spike your blood sugar and lead to crashes. For a clean option, try unflavored electrolyte drops that dissolve instantly in any beverage for fast, low-calorie hydration.

7. What foods are good for hydration?

Foods that are good for hydration include cucumbers, watermelon, strawberries, celery, lettuce, and zucchini, many of which are over 90% water. These foods not only provide fluids but also deliver electrolytes and fiber, which help with water retention and digestion. Soups and smoothies made with fresh produce can also support hydration. Including water-rich foods in your daily meals is an easy way to supplement your fluid intake and stay more consistently hydrated without relying solely on drinks.

8. How can I naturally hydrate my body?

To naturally hydrate your body, focus on drinking clean water, eating hydrating fruits and vegetables, and avoiding excessive caffeine or alcohol. Enhancing your water with natural electrolyte sources like sea salt, lemon, or sugar-free hydration drops can also improve absorption. You don’t need fancy drinks or synthetic supplements - just consistent water intake, a balanced diet, and attention to your body’s thirst signals. Natural hydration is about building smart daily habits that support your body’s needs.

9. What’s the best way to boost hydration when I feel dehydrated?

The best way to boost hydration when you feel dehydrated is to drink water mixed with electrolytes and eat water-rich foods like fruit or soup. Electrolyte-enhanced drinks are especially helpful when dehydration comes from sweating, illness, or hot weather. Taking small sips regularly instead of large gulps allows your body to absorb fluids better. If your symptoms are more serious - like dizziness or confusion - it’s important to rest, cool down, and rehydrate slowly and steadily.

10. What helps you stay hydrated besides just drinking water?

What helps you stay hydrated besides just drinking water includes maintaining electrolyte balance, eating hydrating foods, and setting daily hydration reminders. Electrolyte drops, fruits like oranges and berries, and vegetables like cucumber or spinach all contribute to your fluid intake. Keeping a reusable water bottle with you, drinking before meals, and adjusting your fluid intake based on heat or activity level are also key strategies. It’s not just about the water. It’s about how your body uses it.

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