by Sam Wright Bowman, Texas State Dietetic Intern and Human Nutrition Graduate Student
How much water should I drink?
How do I know if I am dehydrated?
Should I drink electrolytes?
When it comes to hydration, most of us have asked the same questions.
With the increase of electrolyte powders, sports drinks, and trendy water bottles on the market, staying hydrated can feel confusing. This blog post will break it down in a simple way so you can feel confident on how to best hydrate your body.
Why water is important
Did you know that the body is 55-65% water? Water is ESSENTIAL for our body to work properly. Water helps:
- Control body temperature
- Support normal brain and cellular function
- Aid in digestion
- Protect joints
- Support mood and focus
Signs you may not be drinking enough
Many people may not be drinking enough water during the day. This can lead to dehydration. Some signs of dehydration include:
- Headaches
- Constipation
- Feeling thirsty often
- Dry mouth
- Feeling dizzy
- Dark yellow urine
- Muscle cramps
Use this visual to help you assess your own hydration status!
How much water do I actually need?
You probably have heard the rule, “drink 8 cups of water a day”. This can be a great starting point! Ideally, we want to aim for at least 9 cups a day for women, and 13 cups a day for men. However, your needs may differ based on your lifestyle.
You may need more water if you:
- Work outside in the heat
- Exercise for more than 60 minutes at a time
- Are sick with vomiting or diarrhea
- Are pregnant or breastfeeding
These conditions may require more water throughout the day to help support increased demands.
What are electrolytes?
If you’ve heard of hydration, you’ve probably heard of electrolytes too. Electrolytes are tiny minerals in our body that help support our muscles, assist in nerve signaling, and balance fluid levels in the body. The main electrolytes are:
- Sodium (AKA salt)
- Potassium
- Magnesium
- Calcium
Your body needs the right balance of electrolytes to function and feel its best.
Who needs electrolytes?
Some people may benefit from electrolyte drinks or powders:
- People exercising longer than 60 minutes per workout session
- This includes endurance athletes who have long workouts with little-to-no rest
- Athletes training hard in the heat (hello Texas summers!)
- Outdoor workers
- Those with vomiting or diarrhea
- Breastfeeding moms with higher fluid needs
In these cases, water alone may not be enough to support individual needs. Electrolytes can be replenished through sports drinks, electrolyte powders, or food sources.
Who DOESN’T need electrolytes?
Most people do not need to supplement with electrolytes every day. You likely do not need electrolytes if you are:
- Sitting most of the day at work
- Doing low-intensity, light exercise
- Eating regular meals
- Not sweating heavily
You can get electrolytes through foods like:
- Fruits and vegetables (good sources of potassium) like:
- Bananas
- Oranges
- Spinach
- Dairy products
- Beans
- Salt in our everyday foods
If you are eating a balanced diet, you are more than likely getting enough electrolytes through your meals.
Sports Drinks: When are they helpful?
Sports drinks (think Gatorade or Body Armor) can be a great way to get in hydration and electrolytes. They can be helpful for athletes training hard or sweating a lot. However, not all sports drinks are created equal. Many of these beverages may have added sugar or high amounts of sodium.
These drinks are designed for athletes, not every day sipping; water is usually enough for most people.
Easy Hydration Tips
Drinking water doesn’t have to be complicated! Here are some simple tips to make drinking water more enjoyable:
- Carry a fun, reusable water bottle
- Drink a glass of water at meals
- Add fresh fruit to your water for a tasty boost of flavor
- Citrus and berries are great flavor enhancers!
- Choose fruits and vegetables with high water content, such as:
- Watermelon
- Cucumbers
- Carrots
- Lettuce
- Oranges
- Berries
- Drink when you are thirsty
- Supplement with electrolytes only when necessary
Staying hydrated is one of the simplest ways to support your health. For most people, drinking water throughout the day is enough to keep our bodies working properly. Electrolytes can be helpful in certain circumstances, but are not necessary for everyone.
Start small. Try adding one extra glass of water today and see how good your body can feel!
References
Gordon B, RDN, LD; Academy Staff RDNs. How Much Water Do You Need? EatRight.org. Published June 23, 2022. Updated May 17, 2024. Accessed February 27th, 2026. https://www.eatright.org/health/essential-nutrients/water/how-much-water-do-you-need
Shrimanker I, Bhattarai S. Electrolytes. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541123/ Convertino, Victor A. Ph.D., FACSM, (Chair); Armstrong, Lawrence E. Ph.D., FACSM; Coyle, Edward F. Ph.D., FACSM; Mack, Gary W. Ph.D; Sawka, Michael N. Ph.D., FACSM; Senay, Leo C. Jr. Ph.D., FACSM; Sherman, W. Michael Ph.D., FACSM. ACSM Position Stand: Exercise and Fluid Replacement. Medicine & Science in Sports & Exercise 28(10):p i-ix, October 1996.
