You\u2019re not only taming thirst when you drink water,<\/a> but also helping to regulate body temperature, lubricate joints and aid in removing waste, according to the Cleveland Clinic, an academic medical center. <\/p>\n On average, water makes up approximately 60% of the body, with vital organs such as the brain, heart, lungs and kidneys largely dependent on it to do their jobs. Dehydration can happen to anyone, with severe cases leading to kidney complications, electrolyte imbalances and shock.<\/p>\n \u201cNobody is encouraging people to go out and drink a gallon of water; that\u2019s a little excessive,\u201d said Roshanravan, who treats adult patients with chronic kidney disease. \u201cDrinking to a point of replenishing your thirst is always the best strategy.\u201d<\/p>\n Here are tips for staying hydrated, with considerations around physiological factors, diet and mental health:<\/p>\n How much water should I drink daily?<\/p>\n Leslie Kaneko, a registered dietitian <\/a>with Dignity Health Mercy Medical Group in Sacramento, said hydration is a big problem among her patients.<\/p>\n \u201cA lot of people, just for whatever reason, are not drinking enough (water),\u201d she said. \u201cI rarely find somebody that is drinking too much.\u201d<\/p>\n Both Kaneko and Roshanravan agree that your daily water intake depends on several factors, such as activity level, medical history and the climate in which you live. <\/p>\n Kaneko said that while the amount of water you should consume daily is purely individual, hydration guidelines are helpful because they at least provide people with some direction. Without them, she said, \u201cpeople are just not going to really know.\u201d<\/p>\n \t\tSign Up for the Morning Newsletter<\/p>\n The Abridged morning newsletter lands in your inbox every weekday morning with the latest news from the Sacramento region.<\/p>\n There are numerous fluid guidelines, one of the most popular being from the National Academies of Sciences, Engineering and Medicine, which suggests 2.7 liters (11.4 cups) for women and 3.7 liters (15.6 cups) for men.<\/a> That\u2019s the combined recommendation for both food and drinks.<\/p>\n The 8\u00d78 water rule suggests that drinking eight 8-ounce glasses \u2014 or cups \u2014 of water daily provides proper hydration, but Roshanravan said that the guideline lacks scientific evidence. Instead, he said, focus on the following to maintain adequate hydration: <\/p>\n Drink when thirsty.<\/p>\n Replenish your body\u2019s electrolytes after intense physical activity.<\/p>\n Maintain a pale-yellow colored urine.<\/p>\n Eat a balanced diet.<\/p>\n Kaneko said she also encourages her patients to start and end the day with water and reach for it during mealtimes as well. Another good rule of thumb, she said, is to drink 4 to 6 ounces of water once every hour during your workday.<\/p>\n According to the Mayo Clinic, an academic medical center, thirst isn\u2019t universally the best indicator that you need water<\/a>. Some people, primarily older adults, reach dehydration before they feel thirsty.\u00a0<\/p>\n Certain conditions require more fluids, such as vomiting and diarrhea, fever, extreme weather and intense exercise.<\/p>\n Signs of dehydration<\/p>\n Dehydration can manifest in several ways<\/a>, with symptoms differing based on age. For adults, it could look like the following, according to the Mayo Clinic: <\/p>\n Dark-colored urine.<\/p>\n Feeling tired, dizzy or confused.<\/p>\n Feeling extremely thirsty.<\/p>\n Urinating less than normal.<\/p>\n Sunken facial features (eyes and cheeks).<\/p>\n Skin that doesn\u2019t flatten instantly after being pinched.<\/p>\n Signs of dehydration in children are similar to adult cases, with the addition of a rapid heart rate, dry mouth and crying without tears.<\/p>\n For some people, Kaneko said, dehydration can also cause constipation, dry and itchy skin, and headaches.\u00a0<\/p>\n Hydration and food<\/p>\n Your daily food habits may already be contributing to your hydration goals, with roughly 20% of your daily fluid intake coming from your meals<\/a>, according to the Mayo Clinic.\u00a0<\/p>\n \u201cHydration is important, but so is a balanced diet,\u201d said Roshanravan, adding that foods contain both water and electrolytes, two components the body needs to retain hydration.<\/p>\n Your body replenishes electrolytes from foods and drinks, then your kidneys filter the excess through your urine. You also lose electrolytes through sweat.<\/p>\n Kaneko said foods such as fruits, vegetables and soups contribute to daily fluid intake. Even tea and coffee can aid in hydration.\u00a0<\/p>\n According to Harvard Medical School, the following foods have high water content:<\/a><\/p>\n Vegetables (asparagus, carrots, broccoli, cabbage, celery, zucchini, spinach, iceberg and romaine lettuces and peppers).<\/p>\n Fruits (cucumbers, strawberries and watermelon).\u00a0<\/p>\n Dairy (milk).<\/p>\n Sweet potatoes, lentils, Greek yogurt and cooked shrimp and salmon are also packed with water, according to Harvard Medical School.<\/p>\n \u201cYou can\u2019t replace all the water that you need based on those foods, but you can\u2019t discount the amount that you get from the diet,\u201d Roshanravan said.<\/p>\n Is caffeine dehydrating?<\/p>\n Coffee contains caffeine, which has diuretic properties, but shouldn\u2019t cause dehydration when consumed in moderation \u2014 especially since it\u2019s made mostly of water, Roshanravan said. <\/p>\n If you drink coffee daily, Kaneko said, you\u2019re less likely to feel the diuretic effects \u2014 but they\u2019re still there and adults should be conscious of how much caffeine they intake.\u00a0<\/p>\n \u201cI don\u2019t want people to think they can have eight cups of coffee a day and not get a diuretic effect,\u201d Roshanravan said. \u201cThey will get a diuretic effect and need to pee.\u201d<\/p>\n According to the U.S. Department of Agriculture, people across the U.S. typically consume caffeine through coffee, tea and soda. Healthy adults can generally have 400 milligrams of caffeine per day<\/a> without dangerous, negative side effects.<\/p>\n The limit should be lowered for adults with certain medical conditions, Roshanravan said, such as high blood pressure or irregular heart rhythm. Research shows that consuming high amounts of caffeine<\/a> may increase your risk for cardiovascular disease.<\/p>\n Possible health risks exist for young children who consume caffeine and no safe limit has been determined, according to the federal dietary agency.<\/p>\n Why we struggle to do what\u2019s good for us<\/p>\n Building healthy habits has become popular in recent years, with each trip around the sun reviving the \u201cnew year, new you\u201d mantra.<\/p>\n![\"Good](\"https:\/\/www.newsbeep.com\/us-ca\/wp-content\/uploads\/2026\/01\/DSC02147-1024x683.jpg\")
Good Vibes and Strides club walking on Oct. 18. in Sacramento. (Denis Akbari)<\/p>\n