Hydration: Simple, practical tips to keep your body running

Thirst isn’t the best alarm. By the time you feel thirsty, you may already be a little dehydrated. Feeling tired, foggy, or having darker urine are early hints your body wants more fluid. Good hydration is not fancy — it’s about small habits that add up.

Know the signs and who needs more

Watch for dry mouth, lightheadedness, low urine output, confusion, or very dark urine. Kids, older adults, and anyone with fever, vomiting, diarrhea, or heavy sweating need more fluids. People on diuretics, some blood pressure drugs, lithium, or certain antidepressants can lose more fluid or have altered salt balance — check with your prescriber if you’re on medicine.

A typical target for many adults is about 2–3 liters a day (roughly 8–12 cups). That’s a starting point, not a rule. Build more fluid if you exercise, are in hot weather, have a fever, or lose fluids from vomiting or diarrhea. If you weigh more or exercise intensely, you’ll need more than someone smaller or less active.

Smart, everyday hydration habits

Carry a refillable water bottle and sip often instead of gulping once in a while. Set phone reminders if you forget. Add a slice of lemon, cucumber, or a few berries for flavor so you drink more without sugary drinks. Eat water-rich foods like watermelon, oranges, cucumbers, and broth-based soups — they count, too.

During long workouts or heavy sweating, replace salts as well as water. A balanced sports drink, oral rehydration solution, or a pinch of salt with a bit of juice helps restore electrolytes. For short walks or light activity, plain water is fine. Avoid loading up on sugary sodas — they can slow rehydration and add empty calories.

Alcohol and large amounts of caffeine can promote fluid loss. Moderate coffee or tea usually isn’t a big problem for daily hydration, but alcohol increases dehydration risk — drink water alongside alcohol.

For older adults, offer small, regular sips and include soups and soft fruits. Thirst signals fade with age, so scheduled drinks are helpful. If someone has trouble swallowing, check with a healthcare provider for safe options.

If you take prescription meds, ask your doctor or pharmacist how they interact with fluids. Some drugs raise the risk of dehydration or affect kidney function when you’re low on fluids. If you’re on lithium, diuretics, ACE inhibitors, or NSAIDs, get tailored advice before changing fluid or salt intake.

Feeling very dizzy, faint, confused, or not passing urine at all are red flags. Seek urgent care. For everyday life, focus on steady sipping, salty snacks after heavy sweating, and talking to your provider about meds and fluid needs. Small, consistent steps keep you hydrated and clear-headed without fuss.