How to stay hydrated – beyond drinking more water

Health Records

August 15, 2023

Hydration is a crucial yet often overlooked part of our health. There are many factors that can influence hydration levels, which we’ll cover in this article, alongside ways to replenish your body – and it’s not just about water.

Water

Water is the sea in which all life swims, without adequate water there can be no life. We are 2/3 water by volume but as a molecular fraction 99% of our molecules are water.

Water intimately associates itself in the folds and creases of our proteins, fats, carbohydrates, vitamins and minerals, and drives the machinery of life, facilitating the thousands of chemical reactions that are going on inside our cells in any one moment.

A spider diagram with white writing on a sky-blue background. The title at the top reads: 'Why is hydration important?' In the centre is a water droplet icon in a white circle with darker blue lines coming from it. The surrounding labels with arrows pointing outwards from the centre to them are: 'Absorption and deliver of nutrients to cells', 'Body temperature regulation', 'Joint and tissue lubrication', 'skin health', 'Facilitates nerve transmission', 'Protection and shock absorption of organs i.e., brain, spinal cord, foetus etc', 'removal of waste products' and 'brain function'. In the bottom left-hand corner, it says: 'Source: Jéquier E and Constant F (2010) Water as an essential nutrient: the physiological basis of hydration. Eur J Clin Nutr. 64: 115-23 (doi: 10.1038/ejcn.2009.111).

Even small changes in our cells’ hydration state sends signals between cells which influences our metabolism and even the expression of our genes.

Water (H₂O) is made up of two small positively charged hydrogen atoms and one large, negatively charged oxygen atom which gives water its polarity.

A diagram of three pink circles each joined by a pair of two smaller blue circles by a black line showing the composition of water and that it is made up of two small positively charged hydrogen atoms and one large, negatively charged oxygen atom which gives water its polarity.

These charges allow water molecules to stick to each other or repel each other and other molecules. Our cell membranes, for example, are made up of special lipids, which line up with their water repelling ends facing outwards and water loving ends facing inwards. This creates a flexible double layered barrier, which has a fundamental role in controlling what passes into and out of our cells.

Water confers not only charge but movement. It can break molecules apart and dissolve them or form structures – like gels, such as, hyaluronic acid, which helps the skin, cartilage and joints stay hydrated and resist compression.

Cellular hydration

Drinking water alone may not be sufficient to hydrate cells, here’s why:

Water is so good at dissolving things that it’s known as the universal solvent. Water in our body contains salts – like sodium and potassium, sugars like glucose, and urea, a protein breakdown product (used as an indicator of the health of our kidneys). The overall concentration of dissolved substances determines whether or not our cells are hydrated.

If the fluid surrounding our cells is less concentrated than that inside our cells (a hypotonic solution), our cells swell. Similarly, if surrounded by a more concentrated (hypertonic) solution, our cells will shrink. Should the concentration be the same inside and out, there will be no overall loss or gain.

The volume of cell (whether it’s shrunken or swollen) affects its functions, such as the transportation of substances in and out of cells, cell migration, cell growth, cell death, metabolism, and protects the cell from damage. Consequently, there are complex mechanisms in place to regulate cellular volume. For example, changes in cellular hydration are important for the regulation of carbohydrate and protein metabolism and how well bile flows in the liver.

Cell swelling in the liver signals anabolic (building up) processes and protects cells from heat and oxidative stress, whereas cell shrinkage signals catabolic (breaking down) processes, such as inhibiting protein synthesis. Dehydration inside the cell may contribute to insulin resistance and increased susceptibility to damage.

So, good hydration isn’t simply about drinking eight glasses or fitting in two litres of water a day – it’s about combining water, dissolved salts and minerals (also called electrolytes) and sometimes glucose.

There are tightly controlled mechanisms that maintain ﬂuid balance and the amount of urine we produce is generally proportional to volume we drink. So, in healthy people, drinking more gives rise to diluted urine and, conversely, concentrated urine is seen when we drink less. How much fluid we need depends on the individual but thirst is an indication.

Other factors that influence hydration:

1. Sweating and hydration

Sweat contains sodium, potassium, magnesium, calcium, zinc, iodine, iron, and copper amongst other things. That’s why when we lose water and salts, for example with excessive sweating, vigorous exercise (or diarrhoea and vomiting), these losses need to be replaced. Sometimes it may be necessary to take electrolyte solutions or rehydration salts in order to properly rehydrate.

Drinking water alone without replacing losses of these elements can lead to mineral and electrolyte deficiencies. Silent magnesium deficiency particularly, is under recognised and common. In studies of different groups of healthy people, some 10-30% may have serum magnesium concentrations below typically used cutoffs (<0.80 mmol/L). Magnesium deficiency is linked with serious health problems, such as type 2 diabetes, heart disease and hypertension.

2. Aldosterone and hydration

Aldosterone is a mineralocorticoid hormone made in the adrenal glands which promotes sodium reabsorption and potassium excretion by the kidneys. The net effect of aldosterone is to retain water and sodium (as water follows sodium) which, in turn, increases blood volume and blood pressure. Low aldosterone is associated with certain medical conditions, such as Addison’s disease, kidney disease, liver disease, and congestive heart failure. Medications, such as spironolactone, lowers aldosterone.

Low aldosterone signs

Dehydration – excessive fluid loss is due to the inability to retain sodium which is lost in the kidneys
Muscle weakness, cramps and fatigue – due to fluid and electrolyte imbalances
Low blood pressure: Low aldosterone can cause hypotension (low blood pressure) which can lead to dizziness, light-headedness, and fainting
Increased urination: Low aldosterone levels can cause an increase in urination, dehydration and electrolyte imbalances
Salt cravings: Low aldosterone may cause salt cravings
Nausea
Irregular heart rhythm: Electrolyte imbalances may cause abnormal heart rhythms

If any of these apply to you, it’s worth discussing with your GP who can investigate further.

3. Food and hydration

Our hydration state is influenced not just by what we drink but also the food we eat, both vegetables and animal in origin. Foods high in water include; fruits and vegetables – some examples are shown in the table below:

Real food (vegetables, fruits, meat, fish, eggs) is predominantly water, whereas processed food (e.g. commercially made bread, jams, biscuits) has very little water and is mainly flour, sugar and plant oils (rapeseed, sunflower, corn, vegetable oil).

Water content of common foods:

Food item	Percentage % of water content
Raw cucumber (flesh and skin)	97%
Raw celery	95%
Standard raw tomatoes	95%
Raw red peppers	93%
Raw strawberries	92%
Green boiled broccoli	91%
Average melon (flesh only)	92%
Raw old carrot	89%
Oranges (flesh only)	87%
Apples (flesh and skin)	86%
Green grapes	83%
Boiled old potatoes (flesh only)	79%
Grilled haddock (flesh only)	76%
Average roasted chicken	65%
Lean beef roasted medium-rare topside	62%
Average white bread	36%
Jam fruit with edible seeds	30%
White wheat self-raising flour	11%
Cream crackers	5%
Potato crisps fried in sunflower oil	4%
Short, sweet biscuits	3%
Digestive biscuits half coated in chocolate	2%

Other dehydrating foods include:
Alcoholic drinks
Caffeinated drinks
Carbohydrates / sugary food
Salty food

4. Carbohydrates, insulin and hydration

Hydration is influenced by carbohydrate and insulin.

Each gram of glycogen in muscle is stored with around 3g of water which provides a source of rapid release glucose, to fuel exercising muscles. When glycogen stores are used up, glycogen associated water is released. It’s been known for a long time that fasting increases the need to pee more often, with the loss of sodium in the urine.

Ensuring adequate salt and water is sometimes recommended for people on low carb and ketogenic diets, especially when there are signs of low sodium, such as light-headedness, constipation, and headache. You can learn more here. It’s worth noting that Pink Himalayan or sea salt contains beneficial minerals and trace elements like iron. They’e a better choice than table salt, which is made up of nearly all sodium chloride.

High insulin levels, seen in people with type 2 diabetes, is also known to promote salt retention by the kidneys. In a 2017 review it was suggested that a lower glycaemic diet could lead to important reductions in blood pressure – an improvement potentially coming from the loss of sodium accompanying a lower carb diet. It’s an approach that’s being tried, in small observational studies, by NHS GPs with some early successes, in terms of people losing weight and lowering their blood pressure.

5. Age and hydration

Elderly people are more prone to dehydration and its damaging effects. As we age we lose the thirst sensation and our ability to concentrate urine declines. This is seen as larger volumes of pale watery urine. Losing both sodium and water can lower blood pressure causing dizziness and waking up during the night to urinate. For example, the urine of 60–79 year olds is typically 20% more dilute and their ability to conserve minerals some 50% lower than that seen younger adults.

This progressive decline in total body and intracellular water seen in old age is accompanied by loss of muscle mass and muscle strength. Elderly people may be less able to communicate that they’re thirsty. Consequently, fluid intakes may never be enough to fully restore them despite rising sodium concentration in their blood.

Similarly, young children and people living with mental or physical conditions may be unable to express the fact that they’re thirsty.

Infants under one year old, especially babies under six months are vulnerable to dehydration, particularly in hot weather. (See how to notice below).

In cases where you or someone you know fits into the above ‘at risk’ categories and are experiencing signs of dehydration, you / they must access medical help quicker. Other people who could be at risk are:

– Potentially athletes who can, through exercising for long periods, sweat out significant amounts of body fluid.

– Those who have been exposed to hot temperatures for a considerable amount of time, especially without access to fluids.

– Individuals who have recently been vomiting, had diarrhoea or sun stroke.

– People living with long-term health conditions, for instance diabetes or alcoholism.

6. Mitochondrial health and hydration

There may be things that can be done to combat the detrimental effects of ageing on hydration (and energy production overall) by supporting mitochondrial health.

The main function of the mitochondria is to provide us with vital energy. In this process, water is also generated. Our cells, on average, contain 1000-2000 individual mitochondria and areas where the demand for energy is the greatest; the brain, heart and retina of the eye, there can be as many as 10,000 per cell. If the mitochondria aren’t functioning well, this production of water and energy is compromised.

To work properly, mitochondria need essentials, such as iron, copper, magnesium, zinc, infra-red light, the amino acid cysteine, the all important B vitamin family (B1, B2, B3, B5, B6), co-enzyme Q10, manganese, taurine and lipoic acid.

To absorb nutrients from the diet (or supplements) a healthy gut is essential, so supporting your gut is a good place to start (see 8 ways to improve your gut health).

7. Light and hydration

Water itself absorbs light in the ultraviolet range and infrared range. It’s thought that light in the infrared region fuels the mechanism whereby energy is created in the mitochondria. Another good reason to get outside everyday.

8. Drugs and hydration

Many commonly prescribed drugs can impact hydration, for example, laxatives and chemotherapy. Some medications promote water loss, such as diuretics, corticosteroids and metformin. Meanwhile, others can alter the sensation of thirst, for instance, angiotensin 2 receptor antagonists, dopamine agonists and selective serotonin receptor inhibitors (SSRIs).

9. Mouth breathing and hydration

Mouth breathing increases water losses by evaporation. Increases in anti-diuretic hormone release and plasma osmolality (measures of dehydration) have been demonstrated in animal studies. Anything that leads to oral breathing can dehydrate. You can learn more of the benefits of nose breathing here.

Water quality and mineral water

Water quality

It should come as no surprise that the quality of drinking water is variable. Water comes with dissolved substances – both beneficial and otherwise, including essential minerals, microbes and pollutants, micro-plastics and heavy metals.

In the UK, drinking water quality is regulated and there are standards set by the EU for some 50 substances. Compare that with the number of new chemicals created each year, estimated around 10 million per year. Contaminated drinking water is an ongoing concern and many pollutants escape detection. Some are known as “forever chemicals” because they don’t break down, such as, PFAS (per and polyfluoroalkyl substances). Improved quality of drinking water is associated with better health outcomes.

Water is also augmented intentionally with chlorine and some water companies add fluoride.

Mineral water

The mineral content of soils and water has been recognised by people for thousands of years, it’s why populations grew up in certain places often despite being geologically unstable.

People in the past travelled to places like Bath, Harrogate, Ganges in India, Lourdes, and the European Alps for the beneficial qualities of the water.

Mineral waters often come from deep underground springs or from glacial melt. They have characteristic mineral profiles depending on the source, such as calcium, copper, iodine, iron, zinc, magnesium, manganese, phosphorus, selenium, boron and silica. Mineral waters today are sold everywhere. Glass bottles are preferable because plasticisers can leach.

Signs of dehydration

An infographic in 3 sections. The first section is blue and titled: 'Signs of mild-to-moderate chronic dehydration' with the following listed under an illustrative icon: Thirst, Dry mouth, lips or tongue, Dizzy or lightheaded sensations, Urinating less regularly than normal, Reduced appetite, Dehydrated skin, Headaches, An exaggerated pain response, Constipation, Muscle weakness, Feeling tired. The second section is pink and titled: 'Signs of severe acute dehydration' with the following listed below representative icons: Extreme tiredness, Extreme thirst, Sunken eyes, Dark yellow strong smelling pee, Not Urinating in eight or more hours, Breathing rapidly, A slow capillary refill, Dizzy or lightheaded sensations, Confusion or delirium, A low level of consciousness, A faster heart rate, Fits (seizures), A high core temperature. The third section is yellow and titled: 'Signs of dehydration in children and babies' with the following below illustrative icons: Less active than usual, Drowsiness, Dry mouth, Fast breathing, Cold and blotchy hands and feet, Crying without tears, A sunken or soft area on top of a baby's head, Sunken eyes, Producing fewer wet nappies or lighter than normal.

It’s important for those living with diabetes to keep their blood sugar under control. If blood sugar is very high, the body tries to get rid of it in the urine and water is lost at the same time, with the risk of severe dehydration. This is seen as excessive thirst and excessive urination. If this occurs, people living with diabetes should seek urgent and immediate medical attention.

Where the signs of mild-to-moderate chronic dehydration in the graphic above persist, even after you’ve tried drinking more fluids and oral rehydration solutions, contact your GP.

It’s worth noting that the signs and symptoms of severe acute dehydration in the graphic above don’t necessarily accurately diagnose you with dehydration, especially in older adults. This is because context is important when making a diagnosis. The above is also not an exhaustive list of dehydration symptoms.

If you suspect you, or someone you know, including an elderly person, is dehydrated, contact your GP, who’ll be able to carry out more accurate tests. Contact your GP, out of hours service, or NHS by calling 111 immediately if you, or someone you know, is experiencing the above signs of severe acute dehydration, particularly if they’ve recently suffered vomiting, diarrhoea heatstroke or have been unwell.

The signs of dehydration in children and babies in the graphic above could all be signs of worsening and severe dehydration in your child. If these signs are present, especially in the context of other illness, such as vomiting, fever or diarrhoea, please seek urgent medical advice via your GP, calling the NHS’ 111 helpline or A&E.

Contact your GP, out of hours service, or NHS by calling 111 immediately if your baby has had six or more bouts of diarrhoea in the past 24 hours, or if they’ve thrown up three times or more in the past 24 hours.

What causes dehydration?

An infographic with the title at the top 'Summary of dehydration causes'. 4 rows of 3 blue icons are above words. They are an water droplet icon with a line through it above the text 'Insufficient water', a mouth icon above the text 'Mouth breathing', a downwards pointing arrow icon above the text 'Low aldosterone', a knife and fork icon next to a 'no entry' sign above the text 'Fasting, rapid weight loss or ketogenic diet', an icon of a person's head with an almost empty battery inside it and lighting bolts and warning lines coming from it above the text: 'Mitochondrial dysfunction', a sun icon next to an 'no entry' sign above the text 'Not enough natural light', a pill bottle icon above the text 'Medication', wine bottle and glass icons above the text 'Alcohol', a coffee cup and saucer icon above the text 'Coffee', icons of biscuits and crackers above the text 'Dehydrating foods e.g. biscuits, crisps, crackers', an icon of a salt shaker being poured above the text 'Imbalance of electrolytes (e.g. sodium, potassium, magnesium) and glucose', and an icon of a person's head with three water droplets inside above the text 'Increased losses due to: sweating, hot weather, vigorous exercise, vomiting, diarrhoea.'

Summary on how to stay hydrated

Overall good hydration is achieved by a combination of what we eat and drink during the course of the day.

We need plenty of water, together with sufficient salts, minerals, and other essential nutrients coming from real food (vegetables, fruits, meat, fish, eggs), in order to maintain the appropriate concentration of solutes (salts, sugars, proteins, etc) inside and outside our cells. Water will follow strong concentrations (of dissolved solutes) so balance is needed to ensure we’re properly hydrated.

Sometimes it may be necessary to support hydration with the addition of electrolyte drinks or rehydration salts added directly to water in order to restore or maintain balance e.g. excessive sweating, vigorous exercise, diarrhoea or vomiting.

An infographic with the title at the top: 'Supporting hydration - key takeaways'
Then there is text next to a matching icon alternating with the icon to the left of the text and then to the right of the text. The first icon is a big water droplet and a smaller droplet next to the text 'Drink plenty of good quality water', the next icon is a water droplet with 6 small blue lines coming from it next to the text 'Avoid ignoring thirst'. The next icon is a water filter next to the text 'Consider using a filter'. The next icon is a glass of water next to the text 'If craving a snack, try water first'. The next icon is a water droplet with a plus sign at the top and a minus sign at the bottom and a yellow lightning bolt inside it next to the text 'Consider electrolyte support'. The next icon is a tomato and a green leafy vegetable next to the text 'Eat water-rich food (veg, fruit, fish, meat). The next icon is a green teapot next to two green leaves next to the text ' Drink green and herbal tea to help replenish minerals. The next icon is a salt shaker being poured next to the text: 'Consider salt / water intake if on a low carb or ketogenic diet'. The next icon is the sun next to the text 'Get regular sunlight'. The next icon is nuts next to the text: 'Eat magnesium-rich foods eg. dark green leafy veg and nuts'. The next icon is a packet of oral salts being poured into a cup next to the text 'Explore oral rehydration salts if needed'. The next icon is an beer cup next to a glass of water next to the text 'If consuming alcohol or caffeine, drink water alongside'. The next icon is a person with lines coming from their nose next to the text 'Breathe through your nose as much as possible.' The next icon is a pill bottle next to the text 'Be mindful of the potential impact of medication on hydration.' The next icon is of two fish, some nuts and green leafy vegetables next to the text 'Support mitochondria e.g. with foods rich in B vitamins, iron, copper, magnesium, zinc and co-enzyme Q10'. At the very bottom in a yellow box with an warning exclamation sign icon in the top corner are the words 'Remember, severe dehydration needs urgent medical attention'

To explore more about your health and wellbeing, download the free Evergreen Life app for a variety of evidence-backed wellness checks that offer personalised insights based on your answers, to support you to live well.

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Reviewed by:

Anna Keeble MA BA Head of Content and Wellbeing Expert

Dr Claire Marie Thomas MRCGP DFSRH DTMH DipNLP MBChB BMedSci Medical Expert

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Nicky Verity

Nicky Verity, a former clinical pharmacist, wellbeing researcher at Evergreen Life, and now a qualified Human Potential Coach, is passionate about empowering others to help themselves.