Skip to main content

Prevent Dehydration: The Importance of Hydration

  • Author:
  • Updated date:

With 50 years around the sun, Kimberly enjoys sharing a variety of her personal life experiences with others.

Let's talk about the necessity of good Hydration for your body's overall wellness.

The definition of Hydration is replenishing a lack of water in the body. Water is a building material that is vital to the life of every cell in our bodies.

The opposite of Hydration is Dehydration. The only effective method for treating dehydration is to replace the fluids and electrolytes lost. More than ever, people need to be mindful of their hydration. Our bodies are mainly made up of water, and it's essential to replenish it; In this highly caffeinated, sugary drink society, it is easy to become dehydrated.

Most adults need about two quarts of fluids every day, but that amount increases with heat and humidity.


"Disclosure: Some of the links below are affiliate links. This means that, at zero cost to you, I will earn an affiliate commission if you click through the link and finalize a purchase."

Nearly All of the Major Systems in the Human Body Depend on Water

Water has many vital functions in the body:

  • Carries nutrients and oxygen to cells.
  • Lessons the burden on the kidneys and liver by flushing out waste products.
  • Lubricates joints.
  • Regulates body temperature
  • It helps dissolve minerals and other nutrients to make them accessible to the body.
  • Helps prevent constipation
  • Protects body organs and tissues
  • Moistens tissues such as those in the mouth, eyes, and nose.


have lived


love, not one



— W.H. Auden

Avoid Dehydration

According to the Mayo Clinic: Dehydration occurs when you use or lose more fluid than you take in, and your body doesn't have enough water and other fluids to carry out its normal functions. If you don't replace lost fluids, you will get dehydrated.

Dehydration can affect anybody, no matter how old or young; groups such as infants, children, and the elderly need to be especially careful not to become dehydrated.

Dehydration can happen any time of year if you have an illness that includes diarrhea, vomiting, fever, or sweating; It's imperative to drink more during an illness. There is a rise in dehydration in our older adult population, most commonly due to minor illnesses such as influenza, bronchitis, or bladder infections.

The best approach to dehydration treatment depends on age, the severity of dehydration, and its cause. The only effective treatment for dehydration is to replace lost fluids and lost electrolytes. You can usually reverse mild to moderate dehydration by drinking more fluids, but severe dehydration needs immediate medical treatment. Severe cases can lead to a hospital trip for IV fluids and sometimes results in organ failures.

It is Imperative to Drink Extra Fluids When Fighting Covid 19

A new and severe detriment to people of all ages is moderate to severe dehydration due to the Covid 19 Virus that has circulated the globe with its widespread pandemic.

I've included some Covid 19 Patient Nutrition Facts from ASPEN, The American Society of Parenteral and Enteral Nutrition.

According to their website, Nutritional Requirements include:

Scroll to Continue

Fluid: about 3 quarts of fluid per day.

Calories: 2000-2500 calories per day.

Protein: 75-100 grams per day

Aspen recommends that at minimum, you should drink 2-4 ounces of fluid every 15 minutes. The optimal fluids to drink are clear liquid beverages with calories and protein, oral hydration solutions, or sports drinks.

For more information, visit

“In every drop of water, there is a story of life.”

— Leena Arif


Physical Signs of Dehydration

Physical signs of dehydration may include headaches, fatigue, vomiting, dry mouth and tongue, sunken eyes, cheeks, extreme thirst, and a flushed complexion, dry skin (it stays folded when pinched), irritability, dizziness, or confusion. Other symptoms of severe dehydration include dark or amber-colored urine and little or no urine, which can also be a sign of severe dehydration.

Tips for Staying Hydrated-Don’t Wait Until You're Thirsty: Hydrate Frequently

Drink a glass of water when you wake up. Water is one of the best drinks to fight dehydration, and it is readily available for much of the world. It's easy to wake up in a dehydrated state; be your own best friend and drink a tall glass of water first thing in the morning. Another good option for hydrating the body is to consume coconut water; In its natural state, it is 95% water and is rich in potassium, sodium, and chloride.

Drink a cup of water before each meal. This little tip may even save you a few calories.

Fill Your Water Bottle. Invest in your health and purchase a "smart water bottle." Having a reusable water bottle that tracks your daily consumption at all times can help you get in the habit of sipping on water throughout the day and meeting your intake goals.

Track Your Daily Water Intake

Flavor your water. If plain water tastes boring, you can add fresh fruits or a big squeeze of lemon or lime. Cucumber slices also compliment a simple glass of water and add a refreshing taste.

Eat hydrating-rich fruits and vegetables. Certain fruits and vegetables contain plenty of water in addition to healthful nutrients.

Avoid alcohol, sugary drinks, and caffeine.

Aditional creative means to staying hydrated may include Soups, chicken, beef or vegetable broths, flavored jello, popsicles, milkshakes, and smoothies.

Eat Hydrating Foods Throughout the Day


Water is essential for keeping your body thriving and healthy. It helps regulate body temperature and removes waste. Every day, your body loses about two quarts of water when you exhale, sweat, and urinate. You replace most of this by eating and drinking fluids.

Keep in mind that certain foods can help prevent dehydration; for example, raw fruits and vegetables such as grapes, berries, melons, celery, and iceberg lettuce are hydrating foods exceptionally high in water. Reach for these throughout the day to keep your body hydrated.

Ultima Replenisher


The Importance of Electrolytes

Electrolytes are essential minerals (such as potassium, sodium, and calcium) that carry an electrical charge. They impact how much water you have in your body and help maintain pH balance. Electrolytes also regulate muscle contractions and control nervous system function. In addition to their roles, electrolytes often work in harmony with vitamins and other minerals in the body to keep you feeling good and living your heathiest life.

Electrolytes are depleted from the body by sweating, urinating, vomiting, and diarrhea. They can be lost from the body when fighting an illness or through an imbalanced diet or excessive exercise.

Keep an eye on the following warning signs that may point to Low Electrolyte Levels. Muscle Cramps, Blood Pressure Changes, Headache, Low Energy, Fatigue, Nausea.

When hydrating, it is vital to get enough electrolytes and enough fluids to maintain a healthy balance of fluids and electrolytes.

Electrolyte Infused Water

In Conclusion

I hope this information will awaken your senses with more urgency to fuel your body with hydrating fluids and high water content foods. There's no time to indulge in a tall glass of water like the present time. Your body will thank you!


Mayo Foundation for Medical Education and Research. (2021, October 14). Dehydration. Mayo Clinic. Retrieved December 9, 2021, from

For patients recovering at home, nutrition, and hydration (n.d.). Retrieved December 10, 2021, from

Mayo Foundation for Medical Education and Research. (n.d.). Functions of water in the body. Mayo Clinic. Retrieved December 10, 2021, from

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2021 Nana

Related Articles