Water plays a role in nearly every process in the human body. Our organs, cells and tissues all depend on it to work, which makes proper hydration an important part of staying healthy.
“We’re made up of water more than anything else,” said Dr. Marjan Moghaddam, a family medicine doctor with Henry Ford Health. “Drinking six to eight 8-ounce glasses of water daily is what’s recommended. Six is fine for most people, eight if you’re more active.”
While some people reach for a sports drink after exercise, plain water is often enough following a typical hour-long workout.
“You don’t need to replenish your electrolytes after an hour workout,” she said.
For those who struggle to remember to drink throughout the day, a reusable water bottle can make it easier to monitor intake. Fill it each morning and keep it within reach as a visual reminder.
Hydration can also come from food. Dr. Moghaddam recommends supplementing fluid intake with water-rich fruits and vegetables, including cucumbers, melons, berries, lemons and limes.
6 possible signs you aren’t drinking enough water
Failing to consume enough fluids can lead to dehydration and affect the body in several ways. Here are six potential signs to watch for:
1. Constipation and digestive discomfort
Water helps keep stool soft and supports regular bowel movements.
“There are water receptors in the colon, and they pull water from the body to make the stools softer,” Dr. Moghaddam said. “If you don’t get enough water, hard stools and constipation could be common side effects, along with abdominal pain and cramps.”
2. Low energy
Inadequate fluid intake can leave you feeling tired, sluggish or mentally foggy. Before pouring another cup of coffee when an afternoon slump hits, consider drinking some water to see whether dehydration could be contributing to the problem.
3. Frequent headaches
A pounding or throbbing headache can be one of the earliest indications that the body needs more water. When dehydration is responsible, the discomfort may begin to ease soon after drinking a large glass of water.
4. Dry mouth
When the body lacks sufficient water, it can produce less saliva. That can make the mouth feel uncomfortably dry and may interfere with speaking, swallowing or even breathing. Drinking water can often provide relief.
5. Dry, lackluster skin
A lack of water may also affect the appearance of your skin. Dehydrated skin can look dry or ashy and may appear less plump, elastic and radiant than usual.
6. Eating more than you need
Thirst and hunger signals can sometimes feel similar, leading people to reach for food when their bodies may actually need fluids.
“Sometimes people mistake thirst for hunger and they eat more, but really they just need to drink more,” Dr. Moghaddam said. “Sometimes if you have a glass of water, the hunger cues will go away.”
People with heart failure may need to follow different guidelines because excess fluid can make the heart work harder. Dr. Moghaddam recommends aiming for fewer than two liters per day from all liquid sources, but individual needs can vary. Anyone with heart failure or questions about fluid intake should talk with their doctor about the amount that is appropriate for them.
For most other adults, consistently drinking six to eight glasses a day can help support hydration and keep the body functioning properly.
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