We spend so much time thinking about food and nutrition that it can be easy to forget about one of the most essential things our bodies need: water and hydration.

Our bodies are made up of a large percentage of water, and we constantly lose fluids through everyday activities such as breathing, sweating, and urinating. When we don’t replace those fluids, dehydration can occur. (NIH News in Health)

I know this from personal experience.

I’ve experienced dehydration severe enough to require IV fluids at hospitals and health clinics. Those experiences taught me not to take hydration for granted.

In this post, I’ll share my personal experience with dehydration, what I’ve learned about staying hydrated, and some simple things I do to make drinking water easier.

My Personal Experience With water and Hydration

When life gets busy, you don’t always pay attention to everything—including how much water you’re drinking.

I’ve always been someone who drinks water. Even as a child, I would get thirsty and drink a lot of it.

My grandmother was completely different. I never saw her drink a glass of water. When I asked her how she could live without drinking water, she told me that she got much of her fluids from food. She ate plenty of tomatoes, cucumbers, green peas, and peppers, so she was getting fluids from those foods.

There have also been times when I became so dehydrated that I needed to go to a hospital or health clinic for IV fluids.

An Ordinary Day Turns Into a Day I’ll Never Forget

Two years ago, I experienced one of the most frightening episodes.

It was an extremely hot and humid summer, and the day before, I had been walking for miles in 90-degree heat. At one point, someone gave me a small bottle of ice-cold water.

The next morning, I woke up feeling fine. I had two cups of coffee and a cup of green tea matcha. Later that morning, I was doing my usual stretches when I suddenly began sweating tremendously. I was sweating so much that I had to change my clothes.

About three minutes later, I vomited at least ten times.

I stopped exercising, but I was still walking around and moving. What made this especially unusual was that I almost never vomit. I’ve always had a strong stomach.

A Trip to the ER May Have Saved My Life

Several hours later, I knew I needed to go to the hospital. I became so weak that when I sat down, I couldn’t stand back up.

I called 911 and told them I was extremely dizzy, weak, and lightheaded and felt like I was going to die.

After I got off the phone, I went into what I can only describe as a stupor. I lost track of time. When the paramedics arrived, it took every ounce of strength I had to open the door. I could hardly speak, I was breathing extremely heavily, and I drifted in and out of consciousness.

It had been a 100-degree day. Yet when I arrived at the hospital, I was freezing and was told I was hypothermic. I had four blankets covering me.

One of the nurses told me I was dehydrated and my potassium levels were very low. She explained that if I had stayed home, I could have gone into cardiac arrest. After receiving enough fluids and potassium, I was finally able to stand and walk. Several hours later, I was able to go home.

This wasn’t the only time. When I lived in Boston, there were several other occasions when I needed IV fluids because of dehydration.

These experiences changed the way I think about hydration.

Why I Don’t Obsess Over a Magic Number

There is a general rule that says you can divide your body weight in half to estimate how many ounces of water to drink each day.

For example, if you weigh 150 pounds, that would be approximately 75 ounces of water.

I think this can be a helpful starting point, but I don’t believe it should be treated as a one-size-fits-all rule.

Your fluid needs can vary depending on factors such as your activity level, how much you sweat, the weather, your diet, your age, and your individual health. You generally need more fluids when you’re exercising or spending time in hot weather. (NIH News in Health)

That’s why I think it’s important to pay attention to what your body needs rather than obsessing over one number.

How I Make Drinking Water Easier

I try to make drinking water convenient.

During the summer, I love ice-cold water. I keep a pitcher of water in my refrigerator so I always have some available.

I also keep water where I can see it and easily reach it. When I leave the house, I take a reusable water bottle with me. I personally prefer a metal bottle because that’s what I choose to use now instead of plastic.

Drink water throughout the day. I like having water first thing in the morning, with meals, before and after exercise, and in the evening.

If plain water gets boring, make it more interesting. Try adding frozen fruit, cucumber, lemon, lime, orange slices, berries, or mint.

You can also get fluids from water-rich foods. Tomatoes, cucumbers, peppers, and peaches are some examples.

The goal is to make drinking water convenient—and make it a priority.

What I’ve Learned About Water and Hydration

Water and hydration is essential, and because I’m an active person, I’ve learned that I need to pay attention to how I’m feeling.

When I’m tired, I don’t always want to immediately reach for another cup of caffeine. Sometimes I’ll drink water first. I’ve personally found that cold water can make me feel more refreshed and awake, especially during the summer.

I’ve also noticed that after eating certain foods, particularly foods higher in sodium, I sometimes want more water. Diet can play a role in water and hydration needs, and eating a higher-sodium diet can affect how much fluid your body needs. (NIH News in Health)

I’ve also noticed that certain foods and protein shakes make me want more water afterward. That’s my personal experience. Everyone is different, so I believe it’s important to pay attention to how your own body responds.

Most importantly, I’ve learned to stay consistent.

Some days I need more water because I’m more active, I’m sweating more, or the weather is hot. Other days my needs may be different.

You have to know yourself.

Choose progress over perfection. Always.

This post is for educational and informational purposes only and is based on personal experience and general wellness principles. It is not intended to diagnose, treat, cure, or prevent any disease, nor replace professional medical or nutritional advice. Always consult a qualified healthcare professional regarding your individual needs, or any question you have regarding a medical condition. Or before implementing any information from this blog. Reliance on any information in this post is solely at your own discretion.

Don’t Forget the Basics

Health isn’t only about food.

We can spend so much time thinking about what we should eat that we forget some of the simplest things our bodies need. Water and hydration is one of those basics.

The general rule is half of what you weigh is the amount in ounces of how much water you need, but remember that your individual needs can vary. Weather, activity level, exercise intensity, how much you sweat, your diet, and other personal factors can all affect how much fluid you need.

The most important thing is to stay consistent and pay attention to your body.

So ask yourself:

Have I had enough water today?

Sometimes, taking care of yourself really does start with the basics.

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