Stay Hydrated: How Much Water Should You Really Drink?

Summary: Staying hydrated is essential for overall health, yet many people don’t drink enough water daily. This article explores the importance of hydration as you age, how much water you should really drink and practical signs to identify when your body needs more water.

Have you ever felt sluggish in the middle of the day, struggled to concentrate, or even dealt with an unexplained headache? It might not be stress or lack of sleep—it could simply be dehydration.

Water is essential for nearly every function in the body, from regulating temperature to keeping joints lubricated and helping organs work properly. Yet, many of us don’t drink enough, often replacing water with caffeinated or sugary drinks that don’t hydrate as effectively.

So, how much water should you really drink? The answer isn’t as straightforward as “eight glasses a day.” It depends on factors like your age, activity level, and even the climate you live in.

Why hydration matters

Here’s why it is important to make drinking enough water a part of your daily routine. As you get older, staying hydrated becomes even more important. Your body’s ability to retain water decreases with age, and the natural sense of thirst isn’t as sharp as it used to be. That means you might not always feel thirsty, even when your body needs more fluids.

Dehydration can sneak up quickly, leading to fatigue, dizziness, confusion, and even more serious health issues.¹ If you take medications, especially diuretics, or have conditions like diabetes or kidney disease, staying hydrated requires even more attention. Limited mobility can also make it harder to grab a glass of water as often as needed, increasing the risk of dehydration.

Drinking enough water each day may help to:

• Keep your energy up: Dehydration can leave you feeling sluggish and mentally foggy. Staying hydrated can help to improve focus and alertness.
• Support digestion: Water plays a key role in breaking down food and preventing constipation, which becomes more common with age.
• Protect your joints: Proper hydration keeps joints lubricated, reducing stiffness and discomfort.
• Regulate body temperature: Whether you’re indoors or outdoors, water helps your body stay cool and function properly.
• Keep your heart and kidneys healthy: Hydration makes it easier for your heart to pump blood and helps your kidneys filter out waste.

How much water should you really drink?

You’ve probably heard of the “8×8 rule”—the idea that drinking eight 8-ounce glasses of water a day is the gold standard for hydration. While it’s a simple and easy-to-remember guideline, the truth is that hydration needs vary from person to person.

The Mayo Clinic, for instance, recommends the following minimum daily intake:

• Women — 11.5 cups, or 92 ounces
• Men — 15.5 cups, or 124 ounces²

However, several factors can influence how much water your body actually needs:

• Climate and weather: Hot or humid environments cause you to sweat more, increasing your need for water. Dry air, like in heated homes during winter, can also contribute to dehydration.
• Physical activity levels: If you exercise regularly, even low-impact activities like walking, you’ll need extra fluids to replenish what’s lost through sweat.
• Health conditions and medications: Certain health conditions, such as kidney disease, diabetes, or heart problems, may require you to adjust your water intake. Some medications, like diuretics, can increase fluid loss, making it even more important to stay hydrated.

Rather than focusing on a fixed number, it’s best to listen to your body.

Signs of dehydration

Dehydration doesn’t always come with obvious warning signs, but your body will let you know when it needs more fluids. Pay attention to signs of dehydration.³

Here are some key symptoms to watch for:

• Dry mouth and skin: If your lips feel chapped, your skin lacks its usual elasticity, or your mouth feels sticky, you may be dehydrated.
• Dark-colored urine and infrequent urination: A well-hydrated body produces light yellow or nearly clear urine. If your urine is dark or you’re not using the restroom as often as usual, it’s time to drink more water.
• Fatigue, dizziness, and headaches: Dehydration can lead to low blood volume, making it harder for oxygen and nutrients to reach your brain and muscles. This can leave you feeling sluggish, dizzy, or even lightheaded when you stand up.
• Increased thirst: By the time you feel thirsty, your body is already playing catch-up. If you’re experiencing an unquenchable thirst, it’s a sign you need to rehydrate quickly. However, persistent, unquenchable thirst can also be a symptom of underlying health conditions like diabetes. If this occurs frequently, consult a physician.

Mild dehydration can often be fixed by simply drinking more water, but severe dehydration may require medical attention. If you notice confusion, a rapid heartbeat, or extreme weakness, seek help immediately.

Best sources of hydration

Drinking plain water is the most effective way to stay hydrated, but it’s not the only option. Here are some great sources of hydration to keep your body functioning at its best:

• Water: Water is the simplest, most natural, and most efficient way to hydrate. Try keeping a bottle nearby to sip throughout the day.
• Hydrating foods: Many fruits and vegetables have high water content, helping you stay hydrated while providing essential vitamins and minerals. Some great options include:
  • Fruits: Watermelon, oranges, strawberries, and cantaloupe
  • Vegetables: Cucumbers, lettuce, celery, and zucchini
• Healthy beverages: Herbal teas, coconut water, and infused water (with lemon, mint, or berries) offer hydration with added flavor and nutrients.
• Sports drinks: These can help replenish electrolytes after intense exercise or in extreme heat, but watch out for added sugars.
• Caffeinated drinks: While coffee and tea can contribute to your daily fluid intake, they should be consumed in moderation, as too much caffeine can have a diuretic effect for some people.

Staying hydrated doesn’t have to be complicated—by incorporating a mix of these sources into your daily routine, you can keep your body well-hydrated and energized.

Hydration and health: The bigger picture

Drinking enough water does more than just quench your thirst—it plays a key role in keeping your body running smoothly. Here’s how proper hydration supports overall health:

• Aids weight management and digestion: Staying hydrated helps regulate appetite, as thirst is often mistaken for hunger. Water also supports digestion by keeping things moving and preventing constipation.
• Supports kidney function: Your kidneys filter waste from your blood, and they need enough water to do their job efficiently. Proper hydration can also help prevent kidney stones by diluting minerals that might otherwise form painful deposits.
• Keeps joints and muscles working properly: Water helps lubricate joints, reducing stiffness and discomfort. It also regulates muscle function, lowering the risk of cramps and soreness.

Prioritize hydration for better health

Proper hydration is a simple yet powerful way to support your health as you age. From keeping your energy levels up to protecting your joints and kidneys, drinking enough water is essential for overall well-being. Small changes—like carrying a water bottle, eating hydrating foods, and listening to your body’s thirst cues—can make a big difference.

At Mutual of Omaha, we believe in helping you protect what matters most—your health, your future, and your peace of mind. Staying hydrated is just one step toward a healthier lifestyle.

Frequently Asked Questions

Q1: Can drinking too much water be harmful?

Yes, excessive water intake can lead to a condition called hyponatremia, where sodium levels in the blood become too diluted. This is rare but can be dangerous. The key is balance—drink according to your body’s needs.

Q2: Are sports drinks better than water for hydration?

For everyday hydration, water is best. Sports drinks can be helpful after intense exercise or if you need to replenish electrolytes due to excessive sweating, but they often contain added sugars and should be consumed in moderation.

Q3: Does coffee dehydrate you?

Despite common belief, moderate coffee consumption does not cause dehydration. While caffeine has a mild diuretic effect, the water content in coffee still contributes to your overall hydration.

Q4: What are the best foods for hydration?

Fruits like watermelon, oranges, and strawberries, as well as vegetables like cucumbers, lettuce, and celery, are excellent sources of hydration. These foods provide water and essential vitamins and minerals.

[1] Cleveland Clinic. “Dehydration Headache: Causes, Symptoms & Treatment.” February 2025.

[2] Mayo Clinic, Tips for drinking more water, August 2023

[3] Verywell Health, Recognizing Dehydration Symptoms: Key Signs to Watch Out For, July 2024